Mindfullness Checklist
Here are some simple strategies for effectively implementing a more peaceful mind, and in turn, a better quality of life. These strategies are easily practiced and can be extremely effective.
Self-Talk – be careful what language you use when communicating with yourself positive dialog will produce positive vibrations. It is important to mentally state what you want to happen not what you don’t want to happen. If someone asked you not to think of a ‘pink elephant with purple spots’, it is difficult not to think of this image. In the same manner, don’t prefix a negative comment with ‘don’t’. Instead of saying ‘don’t stress’ try telling yourself to ‘relax’.
Live in the moment – we spend our whole lives in the here and now but very seldom do we allow ourselves to focus on the here and now. We spend the majority of our time beating ourselves up for mistakes we have made or worrying about what may happen in the future. The important thing when you catch yourself doing this is not to berate yourself, but rather pat yourself on the back and tell yourself well done for noticing it. Catching yourself out is all you can do and actually means that you are successfully implementing changes.
Every emotion you experience in the body starts as a thought in your mind. Learn to filter the negative thoughts and focus on the positives.
Progressive Muscular Relaxation (PMR) – this is a simple type of meditation where we teach our bodies to relax within a controlled environment. During this time we focus on an image we can relate to being relaxed. The more time you focus on this image within a relaxed state, the stronger the bond is between this image and your body being relaxed. In time, you can then focus on this image during stressful situations and it can invoke relaxed emotions.
Best Part of the Day – as a family / with friends / on your own, during meal times, go around the table and allow each person to share their best part of the day. It encourages us to focus on the positives in life and also enables us to hear the good things that are happening to the ones we love. If done on a daily basis each day moments are considered as possible winning moments and then lingered on more often and for longer.
Don’t Sweat the Small Stuff – and it is all small stuff. This is a book full of small anecdotes. Don’t just read the book from cover to cover in one go. Find a chapter that is appropriate to your situation, write it out and stick it up in the kitchen. The whole family can then use it as a weekly challenge, to see if they can implement the suggested behaviour. At the end of the week assess its effectiveness on your quality of life. The following week, find another but try never to forget the last.
Attitude – make sure you start every task with a positive attitude and a want to enjoy the situation. When our attitude is good we can enjoy even the most tedious of tasks. Read ‘The Fred Factor’.
Remember that we only get one chance at life and we must make the most of each and every moment.
With all the above practices, life will still be a challenge and cause difficult situations – however, what doesn’t kill us makes us stronger. Our main goal is to understand the importance of stressful situations in life and develop coping strategies that will enable us to weather the storm. Assess the strategies you use and try to increase the times you effectively implement them. Over time this will improve and as you get older it will become habitual. Never focus on the negatives or your mistakes, just find and implement effective strategies.
