Getting and staying mindful in 2023 (#3 of 52)

Jan 13, 2023

Happier, Healthier, and More Stress Free in 2023! #3 of 52

Hello! Jon Macaskill here again, former Navy SEAL commander turned mindfulness coach from the Men Talking Mindfulness podcast; The Deliberate Discomfort Challenge; and Macaskill Consulting/Keynote Speaking. This is the 3rd of 52 weekly Mindfully Happy Newsletters from us to help you become happier, healthier, and more stress free in 2023!

We are all busier than ever before - with less and less time to work on ourselves. Here are a few tips for incorporating mindfulness into even the busiest of schedules!

7 Ways to Stay Mindful When You Are Short on Time and Patience

Take a few deep breaths: When you're feeling overwhelmed, take a moment to pause and focus on your breath. Take a few deep, slow breaths in through your nose and out through your mouth. This simple act can help calm your mind and bring you back to the present moment.
Practice gratitude: When you're feeling stressed or rushed, it's easy to get caught up in negative thoughts and feelings. One way to shift your focus and cultivate mindfulness is to practice gratitude. Take a few minutes each day to think about the things you are grateful for, no matter how small. This can help you cultivate a more positive mindset and foster a sense of appreciation for the present moment.
Set aside time for relaxation: Make time for relaxation and self-care, even if it's just a few minutes each day. This could be as simple as taking a warm bath or reading a book before bed. Finding time to relax and unwind can help reduce stress and improve your overall well-being.
Use mindfulness techniques: There are many different mindfulness techniques you can use to stay present and focused. For example, try focusing on your senses as you go about your day. Pay attention to the sights, sounds, and sensations around you, and try to stay present in the moment without getting caught up in your thoughts.
Take breaks: When you're feeling overwhelmed, it's important to take breaks and give yourself time to recharge. Step away from your work or responsibilities for a few minutes and do something that brings you joy or relaxation. This can help you return to your tasks with renewed energy and focus.
Prioritize self-care: Make sure you're taking care of your basic needs, such as getting enough sleep, eating healthy meals, and exercising regularly. When you're well-rested and nourished, you'll be better equipped to handle the demands of your day.
Find ways to manage stress: Find healthy ways to manage stress, such as through exercise, meditation, or talking to a trusted friend or family member. It's important to address stress in a proactive way so that it doesn't build up and become overwhelming.

Overall, staying mindful when you're short on time and patience requires making self-care a priority and finding ways to stay present and focused in the moment. By taking breaks, practicing gratitude, and using mindfulness techniques, you can cultivate a sense of calm and well-being despite the demands of your busy life.

This week I’ve added a gift from one of our newsletter readers, Dana Draa - A Pocket Guide to Positive Psychology (Thanks Dana!); some information on our upcoming retreat; and a video by Will (my awesome Men Talking Mindfulness Cohost!) discussing what’s getting in the way of YOUR meditation practice.

Please let me know if you’ve got any questions or anything you’d like to see incorporated into future newsletters. Have a wonderful week!

With utmost respect and gratitude,

Jon

A Pocket Guide to Positive Psychology,

by Dana A Draa

Move, Breathe, and Get Mindful at our

Mindfulness Adventure Retreat!

May 18-21 at the amazing Won Dharma Center in Claverack, NY

Learn more here and sign up prior to January 19th to receive $400 off!

Learn What’s Getting In The Way of Your Meditation Practice

Learn What is Getting in the Way of Your Meditation Practice.

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