BẢN CHÉP ÂM THANH 🔗
WEBVTT
00:00:07.790 --> 00:00:10.810
What is mindfulness? You've probably heard someone
00:00:10.810 --> 00:00:12.630
tell you that you should be a little more mindful,
00:00:12.669 --> 00:00:15.550
but what exactly is mindfulness and how does
00:00:15.550 --> 00:00:19.539
it apply to your life? Mindfulness is being present.
00:00:20.039 --> 00:00:21.699
Mindfulness means you're fully aware of your
00:00:21.699 --> 00:00:23.600
surroundings and what is happening in the here
00:00:23.600 --> 00:00:26.379
and now, but it doesn't mean that you overreact
00:00:26.379 --> 00:00:29.660
or become overwhelmed by what's going on. Instead,
00:00:29.699 --> 00:00:31.879
being mindful is being present in the moment.
00:00:32.460 --> 00:00:34.380
Sometimes you may drift away from the current
00:00:34.380 --> 00:00:36.950
time and place. but it's mindfulness that'll
00:00:36.950 --> 00:00:40.070
snap you right back to where you are now. Mindfulness
00:00:40.070 --> 00:00:42.829
is also acceptance of the person you are, just
00:00:42.829 --> 00:00:46.140
as you are. Mindfulness isn't just in your head.
00:00:46.840 --> 00:00:48.659
Although mindfulness is something that happens
00:00:48.659 --> 00:00:51.020
in your thoughts, it doesn't just affect your
00:00:51.020 --> 00:00:53.780
thoughts. Instead, it affects your entire body.
00:00:54.609 --> 00:00:56.770
Being mindful is checking in with your body to
00:00:56.770 --> 00:00:58.920
see how you're feeling. When you become more
00:00:58.920 --> 00:01:01.100
aware, you become more in tune with your body
00:01:01.100 --> 00:01:03.280
and the natural processes which occur without
00:01:03.280 --> 00:01:05.560
you even noticing, such as your breathing and
00:01:05.560 --> 00:01:08.359
heartbeat. This can have a relaxing effect which
00:01:08.359 --> 00:01:10.780
can help you combat anxiety and physical pain,
00:01:11.200 --> 00:01:13.659
which may be the result of mental stress or anguish.
00:01:15.340 --> 00:01:18.560
Is mindfulness something difficult to do? Mindfulness
00:01:18.560 --> 00:01:20.519
is something that comes naturally to humans.
00:01:21.120 --> 00:01:23.079
Sometimes it may take some practice to embrace
00:01:23.079 --> 00:01:25.420
mindfulness, but this practice isn't anything
00:01:25.420 --> 00:01:28.180
complicated. Mindfulness practice can simply
00:01:28.180 --> 00:01:30.280
be taking a moment to think about or spending
00:01:30.280 --> 00:01:32.780
a few minutes each day journaling or meditation.
00:01:34.599 --> 00:01:36.920
The best way to practice mindfulness is by pausing
00:01:36.920 --> 00:01:39.180
during your daily activities and doing a complete
00:01:39.180 --> 00:01:41.780
check -in with yourself. How are your thoughts?
00:01:42.359 --> 00:01:44.719
Are they where they're supposed to be? If not,
00:01:44.900 --> 00:01:47.519
adjust them. Then take a few deep breaths while
00:01:47.519 --> 00:01:49.099
checking in with the different parts of your
00:01:49.099 --> 00:01:52.140
physical body. Do you have pain anywhere? Are
00:01:52.140 --> 00:01:54.959
you holding in stress? Now is the time to figure
00:01:54.959 --> 00:01:57.799
out why and take action to resolve these stresses
00:01:57.799 --> 00:02:00.739
in your body. Sometimes a few more deep breaths
00:02:00.739 --> 00:02:03.480
can be all it takes. Then you can resume your
00:02:03.480 --> 00:02:07.129
day in a more mindful state. Overall, mindfulness
00:02:07.129 --> 00:02:09.210
is the state of being present both physically
00:02:09.210 --> 00:02:12.110
and mentally in your life. It helps cut down
00:02:12.110 --> 00:02:14.530
on anxiety and bring awareness into everything
00:02:14.530 --> 00:02:17.409
you do. And best of all, it's not complicated.
00:02:18.030 --> 00:02:20.069
Anyone can learn mindfulness with just a little
00:02:20.069 --> 00:02:25.530
practice. Why is mindfulness so important? You've
00:02:25.530 --> 00:02:27.030
probably heard at some point in your life that
00:02:27.030 --> 00:02:29.330
being mindful is an essential part of a healthy
00:02:29.330 --> 00:02:31.909
and happy life. But you may be wondering just
00:02:31.909 --> 00:02:34.949
why this is. And this is because being mindful
00:02:34.949 --> 00:02:37.009
has the power to change many different aspects
00:02:37.009 --> 00:02:40.960
of your life. Mindfulness helps with mental health.
00:02:41.680 --> 00:02:43.560
When you spend your entire life running around,
00:02:44.060 --> 00:02:45.719
worrying about all the things which may be happening
00:02:45.719 --> 00:02:48.219
in your life at present and in the future, you're
00:02:48.219 --> 00:02:50.780
likely to run into mental health problems. When
00:02:50.780 --> 00:02:52.860
you aren't mindful of yourself and how you feel,
00:02:53.240 --> 00:02:55.219
you become stressed. which can have numerous
00:02:55.219 --> 00:02:57.919
effects on your mental health. To take care of
00:02:57.919 --> 00:03:00.060
your mental health and lower your stress levels,
00:03:00.539 --> 00:03:02.560
it's crucial to be mindful of your environment
00:03:02.560 --> 00:03:05.439
and how you feel and respond. This will help
00:03:05.439 --> 00:03:08.219
you be more at peace mentally and keep your brain
00:03:08.219 --> 00:03:11.870
feeling fresh. Mindfulness boosts creativity.
00:03:12.819 --> 00:03:14.819
Not only does mindfulness help preserve your
00:03:14.819 --> 00:03:17.659
mental health, but it also nurtures your creativity.
00:03:18.379 --> 00:03:20.319
This can be especially important when you face
00:03:20.319 --> 00:03:23.030
challenges in your life. as creativity is part
00:03:23.030 --> 00:03:25.610
of learning to overcome challenges. According
00:03:25.610 --> 00:03:28.250
to various studies, mindfulness has even been
00:03:28.250 --> 00:03:30.409
discovered to improve brain function and memory,
00:03:30.830 --> 00:03:32.990
which can also help an individual navigate the
00:03:32.990 --> 00:03:35.969
twists and turns of life more easily. And
Load full transcript
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.