Mindfulness is not a natural state. Take a mental inventory – is your mind controlling you – or are you controlling it?  

Who is in the driver’s seat?

I start most mornings in the car. Despite the fact that I’m at the wheel, in command of a new day, I’m not always in the most optimal headspace. I’ve long battled insomnia, I’m on deadline for a new book or there’s a seemingly never-ending to-do list. Sometimes I feel drained and overwhelmed – and I haven’t even had my morning coffee yet!

Then I pause and I remember… wait a minute. I am in control of this. I take a nice deep breath. I am in the driver’s seat.

My morning ritual begins

I drive to my local convenience store for a cup of coffee, where I greet the staff.  Even a quick conversation gives me a bit of energy. I’m also acutely aware of the impact my attitude as a customer has in shaping the trajectory of their day – human interaction is incredibly powerful.

My next stop is the local state park, where I take my morning bike ride. I am breathing in fresh air, biking on a dirt path through the woods, concerned only with the trail in front of me – its tree roots, twists and small hills. Two legs moving swiftly on bike pedals. A two year old’s smile. The wonder of nature.

You see, mindfulness isn’t a natural state. I have to make a conscious effort, I have to work at it, I have to carve out time and I definitely have to practice it. And when I do, I am rewarded with a feeling of peace and gratitude.  There are many benefits of mindfulness; I maintain a healthier, more positive perspective as I work through the day’s to-do’s.

Harness Your Mindset at Year-End

These simple reflection practices, which can be profound when harnessed at the cusp of a new year, can improve your outlook.

• Begin a Gratitude Ritual: this can be simply noting three things daily, big or small, that you’re thankful for. When done in the morning, these become anchors and your own mantra for the day. Check out this study to help reinforce the practice.
• Catch & Release: it wouldn’t be like me to miss out on a fishing analogy! Notice when a negative thought enters your mind – and rather than bury it, grab hold of it for a moment, acknowledge the mindset you are in and why, and then reframe it into something constructive and even positive. Then, let it go, and move on.
• Breathe: our breathing and our brains are directly connected. One signals to the other the state we are in – fast shallow breaths for fight or flight mode, long deep breaths for calm and clarity. By pausing to take deep breaths, you relax and ground your nervous system, enabling you to better control your mental state to influence your forward outlook.
• Manifest: visualize yourself in a place or state of happiness or accomplishment or completeness – what are you doing, what does it all look like, and how does it feel? Countless studies support this – when we envision positive outcomes, we’re more likely to realize them.
• Smile: even when forced, smiling – much like breathing – sends a signal to the brain that something good is happening. During your gratitude ritual, try smiling as you note each gift. I try to do this when repeating one of my own personal life mantras: Not so serious in this brief life.

Make mindfulness a regular practice with Senior Planet! Learn the details here. 

YOUR TURN

What habits do you practice to encourage mindfulness? Share your tips in the comments!

Michael Tougias is the author 30 books for adults and 9 books for middle readers.  His latest books are Extreme Survival: Lessons From Those Who Have Triumphed Against All Odds and The Waters Between Us: A Boy, A Father, Outdoor Misadventures and the Healing Power of Nature.  www.michaeltougias.com