บทถอดความฉบับเต็มของ Mindfulness Course: Unlocking The Secret To Mindful Living

those 00:03:35.969 --> 00:03:37.949 who were more mindful in their everyday life 00:03:37.949 --> 00:03:40.650 didn't tend to suffer the same memory loss issues 00:03:40.650 --> 00:03:45.319 later in life as those who weren't mindful. Mindfulness 00:03:45.319 --> 00:03:48.460 keeps you healthy. Besides just mental benefits, 00:03:48.819 --> 00:03:50.819 mindfulness also has several physical benefits 00:03:50.819 --> 00:03:53.610 for your body. It works to improve immune function 00:03:53.610 --> 00:03:55.729 so that you can stay healthy and fight off infections 00:03:55.729 --> 00:03:58.469 more quickly when you do get sick. One study 00:03:58.469 --> 00:04:00.689 even discovered that being more mindful increased 00:04:00.689 --> 00:04:03.289 enzyme activity in the body, which slowed down 00:04:03.289 --> 00:04:06.550 the aging process. Accelerated telomere shortening 00:04:06.550 --> 00:04:10.370 in response to life stress. Mindfulness is an 00:04:10.370 --> 00:04:12.330 integral part of leading a happy and healthy 00:04:12.330 --> 00:04:15.110 life, no matter how you look at it. Mindfulness 00:04:15.110 --> 00:04:18.170 helps you keep mentally sane, boosts your creativity, 00:04:18.470 --> 00:04:20.610 and works in several ways to keep you physically 00:04:20.610 --> 00:04:22.769 healthy as well. So if you want to live your 00:04:22.769 --> 00:04:25.629 best life, it's time to start being more mindful 00:04:25.629 --> 00:04:30.589 today. The benefits of mindfulness. You've probably 00:04:30.589 --> 00:04:32.610 been told that embarking on a journey to become 00:04:32.610 --> 00:04:34.930 more mindful in your life will be very beneficial 00:04:34.930 --> 00:04:37.370 to you. But you may be wondering just what are 00:04:37.370 --> 00:04:39.790 the benefits of being more mindful. There are 00:04:39.790 --> 00:04:41.850 so many benefits to being more mindful in your 00:04:41.850 --> 00:04:45.550 life, some of which are explained below. Stress 00:04:45.550 --> 00:04:48.069 reduction. If you're like most people in this 00:04:48.069 --> 00:04:50.290 world, you live a busy life that's often full 00:04:50.290 --> 00:04:53.180 of stress. and stress has been proven to be both 00:04:53.180 --> 00:04:56.480 bad for the body and mind. When you work on being 00:04:56.480 --> 00:04:59.100 more mindful in your life, this will help reduce 00:04:59.100 --> 00:05:01.980 your stress. It will also help improve other 00:05:01.980 --> 00:05:04.959 mental aspects, such as focus and efficiency, 00:05:05.379 --> 00:05:07.800 which are often impeded by the effects of stress. 00:05:09.290 --> 00:05:11.910 Better Sleep Do you have trouble sleeping at 00:05:11.910 --> 00:05:14.550 night? Well, becoming more mindful can help you 00:05:14.550 --> 00:05:17.569 with that as well. Being more mindful helps reduce 00:05:17.569 --> 00:05:20.029 the number of ailments which cause problems sleeping. 00:05:20.269 --> 00:05:23.509 such as anxiety and stress. So once you become 00:05:23.509 --> 00:05:26.269 more mindful, you'll sleep more deeply and wake 00:05:26.269 --> 00:05:29.750 feeling more rested. Improved relationships. 00:05:30.610 --> 00:05:32.490 It can be hard to maintain relationships in your 00:05:32.490 --> 00:05:35.290 life if you lack empathy or are prone to emotional 00:05:35.290 --> 00:05:38.170 outbursts. Improving your mindfulness can help 00:05:38.170 --> 00:05:40.790 with both of these. As in one study performed 00:05:40.790 --> 00:05:43.290 by the California State University San Marcos, 00:05:43.709 --> 00:05:45.750 it was discovered that instruction in mindfulness 00:05:45.750 --> 00:05:48.730 both increases empathy and emotional control. 00:05:48.910 --> 00:05:51.110 meaning participants were less likely to have 00:05:51.110 --> 00:05:55.240 emotional outbursts in the future. More fulfillment. 00:05:55.629 --> 00:05:57.589 Mindfulness can help you feel happier and more 00:05:57.589 --> 00:06:00.329 fulfilled. This is because part of mindfulness 00:06:00.329 --> 00:06:03.230 is learning who you are and how to accept yourself 00:06:03.230 --> 00:06:06.209 in your life as it is. It'll also help you set 00:06:06.209 --> 00:06:08.610 more effective goals for yourself and handle 00:06:08.610 --> 00:06:11.009 any difficult situations that may come your way 00:06:11.009 --> 00:06:13.829 confidently. This means you'll be less likely 00:06:13.829 --> 00:06:15.610 to be thrown off when something in your life 00:06:15.610 --> 00:06:17.759 doesn't go as planned. and you'll be able to 00:06:17.759 --> 00:06:20.850 move forward with your life with ease. Of course, 00:06:20.889 --> 00:06:22.470 these aren't all the benefits of mindfulness, 00:06:22.870 --> 00:06:25.350 as the list goes on and on, but when you take 00:06:25.350 --> 00:06:27.730 steps to become more mindful, the benefits you'll 00:06:27.730 --> 00:06:29.910 experience will transform your life in several 00:06:29.910 --> 00:06:32.149 ways, which will lead you to become a happier 00:06:32.149 --> 00:06:34.529 person who maintains excellent relationships 00:06:34.529 --> 00:06:39.720 with others. How can I be more mindful? Do you 00:06:39.720 --> 00:06:41.720 find yourself going through life with no idea 00:06:41.720 --> 00:06:44.040 what you're doing or how you got there, and then 00:06:44.040 --> 00:06:45.879 one day you realize you aren't even where you 00:06:45.879 --> 00:06:48.750 want to be? This happens when you lead a life 00:06:48.750 --> 00:06:51.730 that isn't mindful. Mindfulness is an awareness 00:06:51.730 --> 00:06:54.230 of where you are in life, and it is essential 00:06:54.230 --> 00:06:57.730 if you want to enjoy life truly. Don't be too 00:06:57.730 --> 00:07:00.480 hard on yourself. Negative thoughts can often 00:07:00.480 --> 00:07:02.899 send you into a mental spiral in which you begin 00:07:02.899 --> 00:07:05.560 to see the world or yourself in a negative light. 00:07:06.350 --> 00:07:07.850 Instead of thinking of all the

things you've 00:07:07.850 --> 00:07:10.189 done wrong in your life, block these thoughts 00:07:10.189 --> 00:07:12.350 with positive ones about all the good you've 00:07:12.350 --> 00:07:14.870 done, and then focus on being present in the 00:07:14.870 --> 00:07:17.370 here and now. Rather than spending all your time 00:07:17.370 --> 00:07:20.829 on thoughts which may not be accurate, relax. 00:07:21.750 --> 00:07:23.990 A significant part of mindfulness is learning 00:07:23.990 --> 00:07:27.329 to relax. When you're relaxed, you become more 00:07:27.329 --> 00:07:29.850 present and mindful of your surroundings. If 00:07:29.850 --> 00:07:32.189 you're having trouble relaxing, it can help to 00:07:32.189 --> 00:07:34.589 simplify, pause what you're doing, and take a 00:07:34.589 --> 00:07:37.350 few deep breaths. You may also want to work on 00:07:37.350 --> 00:07:39.990 relaxation further by pursuing a tactic like 00:07:39.990 --> 00:07:42.430 meditation or journaling which you perform daily. 00:07:44.360 --> 00:07:46.800 Stay present. If you spend most of your time 00:07:46.800 --> 00:07:48.819 in your thoughts, whether they're negative thoughts 00:07:48.819 --> 00:07:51.660 about yourself or worry about future events which 00:07:51.660 --> 00:07:54.180 haven't happened yet, this detracts from you 00:07:54.180 --> 00:07:56.779 focusing on what's going on around you. And being 00:07:56.779 --> 00:07:59.300 present is truly what helps you lead a more mindful 00:07:59.300 --> 00:08:02.040 life. When you find yourself struggling to remain 00:08:02.040 --> 00:08:04.620 present, pause what you're doing and check in 00:08:04.620 --> 00:08:07.480 with yourself. Check in with your thoughts. Where 00:08:07.480 --> 00:08:09.699 are they now? Are they focused on what's going 00:08:09.699 --> 00:08:12.680 on around you? Then check in with your body and 00:08:12.680 --> 00:08:15.139 take note of the sensations you feel. all the 00:08:15.139 --> 00:08:17.519 way down to your breathing and heart rate. This 00:08:17.519 --> 00:08:20.000 may seem dumb, but this is one of the best ways 00:08:20.000 --> 00:08:23.160 to help keep you present and mindful. Becoming 00:08:23.160 --> 00:08:25.480 more mindful can be a difficult task that requires 00:08:25.480 --> 00:08:28.339 time and practice, so don't be frustrated if 00:08:28.339 --> 00:08:31.439 it doesn't happen overnight. Instead, just focus 00:08:31.439 --> 00:08:34.600 on not being too hard on yourself, relaxing and 00:08:34.600 --> 00:08:37.080 staying present, and being more mindful will 00:08:37.080 --> 00:08:41.340 eventually come. How meditation keeps us mindful. 00:08:41.929 --> 00:08:43.929 Whether you're trying to improve your meditation 00:08:43.929 --> 00:08:46.289 practice or learn to become more mindful in your 00:08:46.289 --> 00:08:48.730 life, both of these things can help you achieve 00:08:48.730 --> 00:08:51.690 the other. Meditation plays a huge part in helping 00:08:51.690 --> 00:08:54.879 you

stay mindful. Meditation gives you personal 00:08:54.879 --> 00:08:57.440 time. If you struggle with finding time in your 00:08:57.440 --> 00:08:59.600 life to sit back and spend time with your thoughts, 00:08:59.860 --> 00:09:01.960 meditation will help with this aspect of keeping 00:09:01.960 --> 00:09:04.960 you mindful. Meditation is the best way to take 00:09:04.960 --> 00:09:07.279 a step back from your hectic life and get to 00:09:07.279 --> 00:09:09.679 know yourself, which is a huge stepping stone 00:09:09.679 --> 00:09:12.360 to a more mindful life. And even if you already 00:09:12.360 --> 00:09:15.179 engage in meditation regularly, practicing it 00:09:15.179 --> 00:09:17.159 regularly will give you that personal time each 00:09:17.159 --> 00:09:19.919 day so that you can truly grow in both your thoughts 00:09:19.919 --> 00:09:23.429 and actions. Meditation puts you in tune with 00:09:23.429 --> 00:09:26.720 your body. Another aspect of living a busy lifestyle 00:09:26.720 --> 00:09:29.019 is that you may not take enough time out of each 00:09:29.019 --> 00:09:31.559 day to see how your body is responding. And this 00:09:31.559 --> 00:09:33.480 could lead you to overlooking what may become 00:09:33.480 --> 00:09:36.279 a big problem in the future. Meditation gives 00:09:36.279 --> 00:09:38.440 you the perfect time to evaluate how every part 00:09:38.440 --> 00:09:40.700 of your body feels. which will help you become 00:09:40.700 --> 00:09:42.700 more mindful of how certain things in your life 00:09:42.700 --> 00:09:45.399 affect you physically. And it's not enough to 00:09:45.399 --> 00:09:48.440 do this just once. Meditation should be repeated 00:09:48.440 --> 00:09:50.879 with frequency to help keep you in tune with 00:09:50.879 --> 00:09:53.480 your body, as it is a massive part of becoming 00:09:53.480 --> 00:09:58.519 more mindful. Meditation relieves stress. On 00:09:58.519 --> 00:10:00.559 your journey to become more mindful, you know 00:10:00.559 --> 00:10:02.379 that a critical part of mindfulness is being 00:10:02.379 --> 00:10:04.679 present in the here and now and not worrying 00:10:04.679 --> 00:10:07.539 about a myriad of stresses. It can be challenging 00:10:07.539 --> 00:10:09.759 to let go of your life's various stressors without 00:10:09.759 --> 00:10:13.539 using an outside tool, such as meditation. Meditation 00:10:13.539 --> 00:10:16.179 relaxes not only your thoughts, but also your 00:10:16.179 --> 00:10:19.100 body, making it an ideal way to manage your stress 00:10:19.100 --> 00:10:22.159 and help you lead a more mindful life. No matter 00:10:22.159 --> 00:10:24.539 how you look at it, meditation is an essential 00:10:24.539 --> 00:10:27.039 tool for keeping you mindful. It gives you time 00:10:27.039 --> 00:10:29.059 with your thoughts and puts you in tune with 00:10:29.059 --> 00:10:31.860 your body. It also helps you to relieve stress, 00:10:32.059 --> 00:10:34.860 which may impede mindfulness. So if you don't 00:10:34.860 --> 00:10:37.210 already, it's time to add meditation to your 00:10:37.210 --> 00:10:41.509 mindfulness journey today. Creative Ways to Stay 00:10:41.509 --> 00:10:44.350 Mindful You may know that to live a fulfilling 00:10:44.350 --> 00:10:47.350 life, being mindful is an essential factor. But 00:10:47.350 --> 00:10:49.070 what you may not know is that there are several 00:10:49.070 --> 00:10:51.870 creative ways to stay mindful besides just daily 00:10:51.870 --> 00:10:55.850 meditation. Slow down sometimes. In this day 00:10:55.850 --> 00:10:58.029 and age, it's common that most people live a 00:10:58.029 --> 00:11:00.889 fast -paced lifestyle. And while it can be fun 00:11:00.889 --> 00:11:03.750 to be busy sometimes, you must take life slowly 00:11:03.750 --> 00:11:06.789 to stay mindful. This can be as simple as listening 00:11:06.789 --> 00:11:09.210 to a podcast instead of responding to emails 00:11:09.210 --> 00:11:11.809 while on your commute. Or when you're at a lunch 00:11:11.809 --> 00:11:14.210 break while at work, resolve not to do anything 00:11:14.210 --> 00:11:17.070 work -related for the entire break. You can even 00:11:17.070 --> 00:11:19.210 slow down just by spending a quiet afternoon 00:11:19.210 --> 00:11:21.929 on a couch reading a book. Whatever you decide, 00:11:22.289 --> 00:11:24.570 just make sure you allow yourself time to slow 00:11:24.570 --> 00:11:28.840 down to be more mindful. Put down your phone. 00:11:29.610 --> 00:11:31.750 Phones have come to be more constant companions 00:11:31.750 --> 00:11:33.690 than something we spend a few minutes on each 00:11:33.690 --> 00:11:36.740 day. To be more mindful, It's time that you put 00:11:36.740 --> 00:11:38.980 your phone away for various amounts of time during 00:11:38.980 --> 00:11:41.539 your busy schedule. Try not to scroll through 00:11:41.539 --> 00:11:44.080 social media on your work break and spend time 00:11:44.080 --> 00:11:47.299 evaluating how you feel instead. Also, make sure 00:11:47.299 --> 00:11:48.879 to put your phone away while you're spending 00:11:48.879 --> 00:11:51.379 time with loved ones so you can be more present 00:11:51.379 --> 00:11:55.279 in the here and now. Make an effort to listen. 00:11:55.919 --> 00:11:57.980 Sometimes when someone's talking, your thoughts 00:11:57.980 --> 00:12:00.399 may tend to drift or you may be scrolling on 00:12:00.399 --> 00:12:03.279 your phone instead. It's time to stop this habit 00:12:03.279 --> 00:12:04.980 and make an effort to listen to someone when 00:12:04.980 --> 00:12:07.460 they're speaking to you. Not only will this help 00:12:07.460 --> 00:12:09.320 strengthen your relationship with this person, 00:12:09.840 --> 00:12:11.679 but it will also make sure you don't miss something 00:12:11.679 --> 00:12:14.200 they may be trying to tell you. This will help 00:12:14.200 --> 00:12:16.240 keep you more focused on what's essential in 00:12:16.240 --> 00:12:19.019 life. Overall, it can

sometimes seem difficult 00:12:19.019 --> 00:12:21.860 to stay mindful. Make it easier on yourself by 00:12:21.860 --> 00:12:24.480 employing more creative manners of staying mindful 00:12:24.480 --> 00:12:26.940 such as slowing down, putting down your phone, 00:12:27.340 --> 00:12:30.059 and spending time listening. All of these things 00:12:30.059 --> 00:12:32.279 are easy to apply to your life and will help 00:12:32.279 --> 00:12:37.279 keep you mindful. Five different ways to practice 00:12:37.279 --> 00:12:40.220 mindfulness. Want to become more mindful in your 00:12:40.220 --> 00:12:42.580 life, but aren't quite sure where to start? There 00:12:42.580 --> 00:12:44.759 are several different ways to practice mindfulness. 00:12:46.070 --> 00:12:49.730 One, meditate. The best way to increase mindfulness 00:12:49.730 --> 00:12:52.309 in your life is by setting aside time every day 00:12:52.309 --> 00:12:55.409 to meditate. Meditation creates a space for you 00:12:55.409 --> 00:12:58.190 to spend quality time with yourself. It allows 00:12:58.190 --> 00:13:00.789 you to evaluate both your emotions as well as 00:13:00.789 --> 00:13:03.450 your physical feelings. It can also help relieve 00:13:03.450 --> 00:13:06.789 stress, and induce a calmer demeanor. If you 00:13:06.789 --> 00:13:09.070 want to become more mindful, you really must 00:13:09.070 --> 00:13:13.600 spend time in meditation each day. 2. Spend time 00:13:13.600 --> 00:13:16.700 outside. Spending time outside in the fresh air 00:13:16.700 --> 00:13:19.240 can do wonders for your mentality. And the best 00:13:19.240 --> 00:13:21.340 part is, you don't need any special training 00:13:21.340 --> 00:13:24.120 to implement this in your life. Start by going 00:13:24.120 --> 00:13:26.580 for a walk in a park near your house and paying 00:13:26.580 --> 00:13:30.759 attention to all the scenery around you. 3. Start 00:13:30.759 --> 00:13:33.519 your day with a purpose. Another way to practice 00:13:33.519 --> 00:13:35.679 mindfulness is by starting all of your days with 00:13:35.679 --> 00:13:38.440 a clear purpose. This can be done by waking up 00:13:38.440 --> 00:13:40.279 early and having a morning routine that lets 00:13:40.279 --> 00:13:43.580 you start out the day relaxed and prepared. This 00:13:43.580 --> 00:13:45.659 morning routine can be meditating when you first 00:13:45.659 --> 00:13:48.820 wake up, completing breathing exercises, or even 00:13:48.820 --> 00:13:53.009 going for a nature walk before work. 4. Watch 00:13:53.009 --> 00:13:56.019 what you eat. Watching what you eat doesn't necessarily 00:13:56.019 --> 00:13:58.620 mean you need to go on a diet. In this day and 00:13:58.620 --> 00:14:00.759 age, meals have become quick periods where you 00:14:00.759 --> 00:14:03.820 eat as fast as possible. Slow down, take each 00:14:03.820 --> 00:14:06.139 bite with purpose, notice all the flavors you're 00:14:06.139 --> 00:14:08.899 consuming, and then pay attention after you finish 00:14:08.899 --> 00:14:11.419 eating to see how different foods affect your 00:14:11.419 --> 00:14:14.139 moods and health. You may be surprised by what 00:14:14.139 --> 00:14:17.669 you discover about your favorite foods. Five, 00:14:18.090 --> 00:14:21.659 take frequent evaluation pauses. Sometimes your 00:14:21.659 --> 00:14:24.159 life can be so hectic that you don't spend any 00:14:24.159 --> 00:14:26.679 time on yourself. No matter what your schedule 00:14:26.679 --> 00:14:29.159 is like, now is the time to work in frequent 00:14:29.159 --> 00:14:32.409 pauses. These pauses don't have to be long. Just 00:14:32.409 --> 00:14:34.529 a few minutes to breathe deeply and evaluate 00:14:34.529 --> 00:14:37.029 how you feel and what you're thinking. You'll 00:14:37.029 --> 00:14:39.370 find these mindful pauses will do wonders for 00:14:39.370 --> 00:14:42.789 stress relief. Overall, leading a more mindful 00:14:42.789 --> 00:14:46.090 life isn't that difficult. Simply by trying one 00:14:46.090 --> 00:14:48.289 or a few of the items on this list and you'll 00:14:48.289 --> 00:14:52.830 be feeling more mindful in no time at all. How 00:14:52.830 --> 00:14:55.549 does mindfulness help us reach our goals? Are 00:14:55.549 --> 00:14:57.529 you currently living the life you want to live? 00:14:57.929 --> 00:14:59.570 Or do you feel like your goals are constantly 00:14:59.570 --> 00:15:02.389 out of reach? Although goal setting and mindfulness 00:15:02.389 --> 00:15:04.950 aren't often spoken about in tandem, they have 00:15:04.950 --> 00:15:07.690 quite a bit to do with one another. Working on 00:15:07.690 --> 00:15:09.889 becoming more mindful can go a long way to helping 00:15:09.889 --> 00:15:13.120 you achieve your goals. Create effort -based 00:15:13.120 --> 00:15:15.919 goals. One of the main ways mindfulness can help 00:15:15.919 --> 00:15:18.320 you achieve your goals is just by changing how 00:15:18.320 --> 00:15:21.080 you set your goals. When most people set goals, 00:15:21.460 --> 00:15:23.720 they do so with the outcome in mind, but this 00:15:23.720 --> 00:15:25.679 can often leave them without a clear path to 00:15:25.679 --> 00:15:28.909 achieving said goal. Instead, when you use mindfulness 00:15:28.909 --> 00:15:31.590 to create effort -based goals, these are goals 00:15:31.590 --> 00:15:34.090 that take the process into mind. Keeping the 00:15:34.090 --> 00:15:36.429 process of your goals in mind can help you achieve 00:15:36.429 --> 00:15:40.279 them more easily. For example, set without mindfulness, 00:15:40.659 --> 00:15:42.860 an outcome -based goal would be you saying you 00:15:42.860 --> 00:15:45.799 want to be fit. An effort -based goal created 00:15:45.799 --> 00:15:48.100 with mindfulness in mind would be that you want 00:15:48.100 --> 00:15:50.379 to visit the gym every day after work to improve 00:15:50.379 --> 00:15:53.179 your fitness. See how much more involved this 00:15:53.179 --> 00:15:55.899 sounds? Which goal do

you think you're more likely 00:15:55.899 --> 00:15:59.090 to achieve? Mindfulness helps with conquering 00:15:59.090 --> 00:16:02.269 setbacks. Whenever you set a goal in life, it 00:16:02.269 --> 00:16:05.230 is possible and probable that you'll face setbacks 00:16:05.230 --> 00:16:07.929 at some point. When you're mindful as you pursue 00:16:07.929 --> 00:16:10.509 your goals, this will help you conquer setbacks. 00:16:11.110 --> 00:16:13.690 This is because mindfulness helps increase creativity, 00:16:14.210 --> 00:16:16.750 lower stress, and keeps you focused on the present. 00:16:17.330 --> 00:16:19.809 So when you hit a roadblock, instead of panicking 00:16:19.809 --> 00:16:22.509 or catastrophizing, you'll be able to see a way 00:16:22.509 --> 00:16:25.200 around your problem easily. This will help keep 00:16:25.200 --> 00:16:27.360 you on the path to your goal more effectively. 00:16:28.440 --> 00:16:31.259 Mindfulness creates confidence. When you're more 00:16:31.259 --> 00:16:33.320 mindful, you're aware of who you are and your 00:16:33.320 --> 00:16:36.159 capabilities. Thus, when you begin pursuing a 00:16:36.159 --> 00:16:38.639 goal with a mindful mentality, you'll spend less 00:16:38.639 --> 00:16:41.120 time questioning yourself and more time knowing 00:16:41.120 --> 00:16:43.039 that you can achieve what you want to accomplish 00:16:43.039 --> 00:16:45.679 in life. And mentality is everything when it 00:16:45.679 --> 00:16:48.080 comes to achieving your goals. No matter what 00:16:48.080 --> 00:16:50.360 your goals may be, you may think that mindfulness 00:16:50.360 --> 00:16:53.330 isn't part of them, but this isn't true. When 00:16:53.330 --> 00:16:55.649 you pursue a goal mindfully, you're more likely 00:16:55.649 --> 00:16:58.149 to achieve your goal and do so with confidence. 00:17:00.100 --> 00:17:02.299 How to get the most out of gratitude journaling. 00:17:03.230 --> 00:17:05.190 If you've recently started gratitude journaling, 00:17:05.309 --> 00:17:06.789 you may be wondering if you're getting the full 00:17:06.789 --> 00:17:09.190 benefits from your daily ritual. And this is 00:17:09.190 --> 00:17:11.009 something which you must decide for yourself, 00:17:11.109 --> 00:17:12.910 but there are several things you can do to get 00:17:12.910 --> 00:17:15.430 the most out of your journaling. Below are some 00:17:15.430 --> 00:17:17.690 simple ways to receive the maximum benefits from 00:17:17.690 --> 00:17:20.789 your journaling practice. Try different formats. 00:17:21.630 --> 00:17:23.539 When most people think of journaling, They think 00:17:23.539 --> 00:17:25.900 of writing letters to themselves or simply writing 00:17:25.900 --> 00:17:29.220 sentences about their feelings. But this isn't 00:17:29.220 --> 00:17:31.880 the only format you can journal in, and the truth 00:17:31.880 --> 00:17:34.339 is, it may not be the most effective for you. 00:17:34.690 --> 00:17:36.769 Consider changing up your journaling format, 00:17:37.069 --> 00:17:39.369 or better yet, employing more than one format 00:17:39.369 --> 00:17:41.670 in your journaling. This will make sure you're 00:17:41.670 --> 00:17:43.549 getting the most out of your journaling time. 00:17:44.309 --> 00:17:46.450 Other formats when it comes to gratitude journaling 00:17:46.450 --> 00:17:50.630 can be lists, diagrams, or tables. Write yourself 00:17:50.630 --> 00:17:53.650 compliments. In gratitude journaling, People 00:17:53.650 --> 00:17:55.630 tend to write about all the things or people 00:17:55.630 --> 00:17:58.109 they're grateful for in their lives. And there's 00:17:58.109 --> 00:18:00.289 nothing wrong with this. Just make sure you don't 00:18:00.289 --> 00:18:02.170 forget to be thankful for the most important 00:18:02.170 --> 00:18:05.390 person, yourself. It's best practice to write 00:18:05.390 --> 00:18:07.349 a few things you like about yourself each day 00:18:07.349 --> 00:18:09.930 as your journal. This way you can reflect on 00:18:09.930 --> 00:18:12.289 how your day went and watch your transformation 00:18:12.289 --> 00:18:16.000 as you become a better version of yourself. Don't 00:18:16.000 --> 00:18:18.829 forget the lessons! No one's life is perfect, 00:18:18.930 --> 00:18:21.029 and when gratitude journaling, you may find that 00:18:21.029 --> 00:18:23.150 sometimes you have days where you make significant 00:18:23.150 --> 00:18:25.470 mistakes that you're embarrassed by. And this 00:18:25.470 --> 00:18:27.630 is okay, and even something you should be thankful 00:18:27.630 --> 00:18:30.470 for. Instead of approaching your mistakes as 00:18:30.470 --> 00:18:32.990 setbacks, include them in your gratitude journaling 00:18:32.990 --> 00:18:35.170 as lessons and approach them with an open mind 00:18:35.170 --> 00:18:37.289 and be grateful for the lesson you've had and 00:18:37.289 --> 00:18:39.970 the opportunity to learn. This will help keep 00:18:39.970 --> 00:18:42.730 you from making the same mistakes again. Wherever 00:18:42.730 --> 00:18:44.730 you may be in your gratitude journaling journey, 00:18:44.960 --> 00:18:47.200 You're most certainly benefiting from the practice. 00:18:47.640 --> 00:18:49.039 But if you want to make sure you're getting the 00:18:49.039 --> 00:18:51.380 most from it, try playing around with the format 00:18:51.380 --> 00:18:53.859 a bit. Don't forget to compliment yourself, and 00:18:53.859 --> 00:18:56.500 don't be afraid to approach your mistakes. After 00:18:56.500 --> 00:18:58.680 all, your gratitude journal is a safe space for 00:18:58.680 --> 00:19:00.720 you to express everything you're grateful for 00:19:00.720 --> 00:19:08.170 without any outside judgment. You've probably 00:19:08.170 --> 00:19:10.029 heard of something called mindfulness and how 00:19:10.029 --> 00:19:11.990 it can help improve several different aspects 00:19:11.990 --> 00:19:14.309 of your life. But did you know that mindfulness 00:19:14.309 --> 00:19:17.759 can make you a

better person? It's true. Mindfulness 00:19:17.759 --> 00:19:19.720 will not only have a positive impact on your 00:19:19.720 --> 00:19:22.180 own life, but it can also transform the way you 00:19:22.180 --> 00:19:25.829 see and treat others. Mindfulness increases empathy. 00:19:26.549 --> 00:19:28.329 When you spend more time considering how you 00:19:28.329 --> 00:19:30.789 think and feel, this makes you a more empathetic 00:19:30.789 --> 00:19:32.970 person as you begin to learn more about how thoughts 00:19:32.970 --> 00:19:35.769 and feelings are connected. One study performed 00:19:35.769 --> 00:19:38.609 at California State University San Marcos found 00:19:38.609 --> 00:19:40.809 that people who received specific instruction 00:19:40.809 --> 00:19:43.549 in mindfulness practices were more empathetic 00:19:43.549 --> 00:19:46.019 when they noticed a stranger in need. and having 00:19:46.019 --> 00:19:47.960 empathy is an essential part of creating and 00:19:47.960 --> 00:19:50.660 maintaining meaningful healthy relationships. 00:19:52.440 --> 00:19:55.500 Mindfulness increases emotional control. People 00:19:55.500 --> 00:19:57.539 introduced to mindfulness techniques remained 00:19:57.539 --> 00:20:00.240 in better control of their own emotions. This 00:20:00.240 --> 00:20:02.319 means they were less likely to burst into anger 00:20:02.319 --> 00:20:04.400 at someone else because of a small perceived 00:20:04.400 --> 00:20:08.180 mistake. Anger or other emotional outbursts can 00:20:08.180 --> 00:20:10.240 drive a wedge between people when it comes to 00:20:10.240 --> 00:20:12.779 relationships and friendships, mainly because 00:20:12.779 --> 00:20:15.079 humans tend to respond to the emotions of those 00:20:15.079 --> 00:20:17.930 around them. Therefore, if you're prone to emotional 00:20:17.930 --> 00:20:20.730 swings, so too will the people in your life. 00:20:21.269 --> 00:20:23.109 If you're better at controlling your own emotions, 00:20:23.569 --> 00:20:25.509 you'll find people like to be around you more, 00:20:25.710 --> 00:20:27.910 and your relationships with others will improve. 00:20:29.210 --> 00:20:32.609 Mindfulness lowers stress. Stress puts a significant 00:20:32.609 --> 00:20:35.089 strain on your body, both mentally and physically. 00:20:35.710 --> 00:20:37.730 When you feel the pressure of stress, you're 00:20:37.730 --> 00:20:39.990 much less likely to think of others in your life. 00:20:40.509 --> 00:20:42.789 When you take steps to be more mindful, this 00:20:42.789 --> 00:20:44.609 will help lower your pressure and make you feel 00:20:44.609 --> 00:20:47.190 better. And when you feel better, You can bet 00:20:47.190 --> 00:20:49.309 that treating others will come naturally without 00:20:49.309 --> 00:20:52.589 you even having to try. When you embark on a 00:20:52.589 --> 00:20:55.130 more mindful lifestyle, you'll transform how 00:20:55.130 --> 00:20:59.150 you perceive empathy and express emotions. This, 00:20:59.210 --> 00:21:01.549 combined with lower levels of stress you'll experience 00:21:01.549 --> 00:21:03.710 on your mindfulness journey, will help make you 00:21:03.710 --> 00:21:06.210 a better person. This is one reason why it's 00:21:06.210 --> 00:21:08.589 so essential to become more mindful in your own 00:21:08.589 --> 00:21:15.119 life today. Your participation in meditation 00:21:15.119 --> 00:21:18.220 life skills is greatly appreciated. We are all 00:21:18.220 --> 00:21:21.250 like pieces from the same puzzle. You are the 00:21:21.250 --> 00:21:23.990 light the world needs today. You're amazing.