By increasing grey matter in parts of the brain that govern emotions and influence decision-making, practising mindfulness for a few minutes each day can enhance willpower. Once a day, practise to increase your overall willpower and practise in difficult situations to help you deal with cravings and stress.
Because of all of the media exposure it has received in recent years, we all know that mindfulness meditation is a very beneficial practice for enhancing health. In reality, cramming all of the things that are good for us into a 24-hour day is nearly impossible. Many of us spend all of our willpower on things other than meditation, having left us with none to devote to it. If this describes you, here are some suggestions for incorporating meditation into your daily routine in a non-obtrusive manner.
- Breathe slowly and deeply while in the kitchen.
Your microwave will ding when your food is ready; use that ping as a meditation timer and take a few deep breaths while you wait. If you’re agitated, excited, or frazzled, slow breathing can help you calm down. The same rationale applies to whatever else you set the kitchen timer
- When you’re not in the mood to get out of bed.
Why not meditate for nine minutes if you’ve clicked the snooze button? You’ll feel better about not getting out of bed right away, and you’ll be doing something nice for yourself in the meantime.  Practising meditation firstly wake up in the morning, before even getting out of bed, is an excellent way to begin your day peacefully and focused. If you’re doing it, make sure your alarm isn’t too loud, as this isn’t the most relaxing way to end a meditation.
- Restorative yoga is a type of yoga that focuses on healing the body and mind.
Yoga is “meditation with movement,” according to one yoga expert. If your yoga sessions don’t feel like they adhere to this ideal, it’s time to find a new one. Restorative yoga is primarily done while lying down. And who doesn’t like a good reason to lie down? Restorative yoga, in contrast to yang yoga, does not involve leaping around. It’s perfect for anyone with chronic pain or anyone searching for a low-key method to eat well. Restorative yoga can be simplified by completing just one position rather than a full routine e.g. when you come home from work or as part of your pre-bedtime wind-down. Choose a position that appeals to you and switch it around as needed.
- Consider mini-meditations out of your restroom breaks.
Habits are easiest to form when they are associated with a behaviour that we already do on a regular basis. Brushing our teeth, for example, is simple to remember because it is linked to our resting and waking routines. Each time you go to the bathroom, you can take a few minutes for yourself. Take an extra 30 seconds or a minute to notice the sensation of your complete body breathing while you’re sitting there, for example. Paying attention to how you feel in your own body is an excellent way to concentrate.
- Instruct your youngster in the art of meditation.
It’s sometimes easier to put money into our children’s good habits than it is to put money into our own. On the internet, there are a plethora of resources for teaching youngsters how to practise brief mindfulness meditation. Mindfulness may be good as part of your child’s bedtime routine. Slow breathing can be taught to kids by visualising them blowing a bubble slowly and steadily with a pretend bubble mixture. The idea is to blow slowly and steadily until the bubble expands to its maximum size without popping.
Yoga poses for kids e.g., turtle posture, butterfly stance- will appeal to them. Other youngsters may respond well to terms such as warrior position. You’ll have the best understanding of your child in this case. The idea is to concentrate on yoga’s meditative and relaxing qualities rather than any significant stretching.
Moreover, by generating a fundamental shift in both your body and mind, these practises can help you relieve stress and reconnect with your underlying values and objectives. In this way, it improves your ability to make conscious decisions in everyday life.
Positive shifts in mindset and well-being. I’ve incorporated habits from these articles into my daily life.