By Dr. Matthew Arau
The seasons are transitioning from summer to fall and change is in the air. The leaves are changing colors and falling from the trees, exposing the bare branches of the once fully decorated trees. Change can create anxiety and uncertainty as we move from the known to the unknown or the familiar to the less familiar. When we spend time wishing for the past or worrying about the future, we often miss out on the present moment.
Mindful leaders develop strategies and practice being more aware, present, and focused in the now. Change then becomes something more easily embraced with fascination and curiosity rather than trepidation. Here are ten tips to integrate mindfulness into your daily life outside of the classroom or ensemble.
When a friend is speaking, listen attentively with the intent to understand rather than to respond.
Notice the beauty of nature that is all around, using all your senses.
Feel and express gratitude more often.
Acknowledge and honor your emotions and your feelings without judgment.
Mindfully eat and drink without being distracted by your phone. Be present.
Mindfully wash your hands and notice the temperature and feel of the water and soap on your hands.
Mindfully walk and notice your breathing and the feel of the soles of your shoes on the ground.
When you notice your mind wandering, kindly redirect your attention to the present moment.
When someone says something that upsets you, pause to take a mindful breath to gather your thoughts before responding. One slow deep breath can lower your blood pressure and allow you to be more thoughtful and empathetic.
Keep a gratitude journal and write down three things you are grateful for every morning or at night before you go to sleep.
Just like change is part of nature and the change of seasons, change is also a part of life. How we respond to change influences how we feel in the present moment and impacts the future that we help to create. In the words of Mahatma Ghandi, “Be the change you want to see in the world.”
UpbeatGlobal.com
