Balancing a heavy workload with self-care seems daunting. How can you use mindfulness to find harmony? (2024)

The ability to notice thoughts and emotions arise and pass always is a superpower. It can be the difference between letting a surge of anger dissipate in a matter of seconds and speaking or acting on the bases of that anger and in ways that totally derange your life. What difference might this make? In your personal life it can be the difference between having a great relationship with your kids or wife and having a terrible one. And professionally, it can be the difference between being surrounded by creative people who love working with you and being the scary guy in the office who just got fired, again. Until you can notice thoughts as thoughts, you’d be a mere slave of whatever you think next. Sam Harris

Key Components:Awareness: Being conscious of your thoughts, feelings, and physical sensations as they arise.Acceptance: Observing your experiences without trying to change or judge them.Non-Reactivity: Creating a pause between the stimulus and your response, allowing you to choose a thoughtful reaction.

Think of your mind as a city on this huge map. It's where you live, where your thoughts and beliefs reside, and where your daily life unfolds. Beyond the city limits lie unexplored regions filled with potential, opportunities, and experiences waiting to be discovered.In life, it's easy to get caught up in the familiar streets of your mental city. You know the routes, the shortcuts, the busy intersections, and the quiet corners. These represent your habitual thoughts, your comfort zones, and your routine actions. But what about the mountains of creativity, the rivers of emotion, the forests of dreams, and the deserts of fears? These unexplored areas hold the key to self-discovery and personal growth.

A small step towards reducing Stress and Anxiety: Mindfulness helps lower cortisol levels, reducing stress and promoting relaxation.

Embarking on a journey to explore the full map of your life involves stepping out of your mental city. It requires curiosity, courage, and a willingness to embrace the unknown. Each step you take into the wilderness of your potential brings you closer to a deeper understanding of yourself and the world.For instance, consider mindfulness as a compass on this journey. Mindfulness keeps you present, aware, and connected to the moment, allowing you to see the beauty and complexity of the world around you. As you practice mindfulness, you begin to notice the subtle details of life—the way the sun filters through the leaves, the sound of a distant stream, the texture of the earth beneath your feet.

Be a minimalist. 𝘐𝘵’𝘴 𝘵𝘩𝘦 𝘭𝘦𝘢𝘴𝘵 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰. 😄Combine mindfulness with habits you already have. For instance, you can simply pay attention to how you're brushing your teeth or washing dishes.Once you come home from work or finish working at home and change clothes put on your headphones and listen to online meditation or do Yoga Nidra. To make the mindfulness habit stick, celebrate your small wins with a fist pump or other movement that you make when you're excited. This releases dopamine and makes you want to repeat this habit per the book Tiny Habits.

Morning Mindfulness Routine: Begin your day with a few minutes of mindfulness practice. Sit quietly, focus on your breath, and set an intention for the day. This can help you start the day with a clear and focused mind.

Breathing Exercises: Throughout the day, take short breaks to practice mindful breathing. Focus on your breath and observe the sensation of each inhale and exhale.

Each new discovery adds to your knowledge, skills, and experiences, making you more equipped to handle challenges and seize opportunities. People are stuck within the confines of their mental city, unable to see the vast possibilities that lie beyond.By expanding your horizons, you tap into reservoirs of creativity, resilience, and innovation. You become more adaptable, better at problem-solving, and more confident in your ability to achieve your goals. This process of exploration and growth is essential for personal and professional success. Face your fears and get more powerful mindset, more grit, passion and perseverence that provide endurance at the time of ordeal or handling difficult situations in your life.

Taking action is like plotting a course on your map. You identify your destination, chart your path, and set out with determination and purpose. Whether it's pursuing a new career, starting a business, or improving your relationships, action is the bridge between your current reality and your desired future.Remember, the journey itself is as important as the destination. Each step you take brings you closer to your goals, and each obstacle you overcome makes you stronger and wiser. Embrace the challenges as opportunities to learn and grow, and celebrate your progress along the way. Remember no one can steal your success but you, so get back to life, get yourself to take actions for your own success.

Here are some simple yet powerful micro-mindfulness techniques-- Take three deep breaths. When you’re feeling stressed or simply have a few moments between meetings, stop and take three slow, conscious breaths. - Check in with your senses. Take a 30-second break to ground yourself in the present moment. Focus your attention on what you can perceive through your senses. Notice what you see and hear around you, and the feeling of your chair or desk.-Go for a meditative walk. You can just step away from your desk and move around. -Pause for gratitude. Take 30 seconds to focus on something you’re grateful for every day.- Grab a bite — and savor it. Spare a few minutes for lunch, unplug, and focus on enjoying your food.

Apps: Consider using mindfulness apps like Headspace, Calm, or Insight Timer to guide your practice and provide meditation exercises.

Manifesting the future mindful you:You don’t see the world as it is, you see the world as you are.1. Your current self is as fleeting as the present moment. 2. You're always reconstructing your memory in the present. So it’s a reimagination. 3. Reframe the past. Events of your past are viewed from the lens of the present.4. What you do evening time has more effect on your identity. You sleep better if write down 3 wins or things you are grateful for 5 min. This reframes perspective and you see yourself grow instead of comparing to others. 5. Internal motivation.You can help others to recognize their wins as well.Let future self dictate what you’re doing nowLet go of what’s not David (sculpture) - your future self