Written by Laura Rubino, Mindset Mentor
Meet Laura Rubino, a passionate Mindfulness Mentor and the driving force behind Higher Minds, a transformative coaching business dedicated to empowering children and adolescents. With over 25 years of experience in teaching and mentoring students across the globe.
We average 60,0000 thoughts a day with about 75% being negative and 95% are repetitive. How many thoughts are we even aware of? A common myth is that being Mindful means to be without thought, however being without thought is extremely rare in our fastraced Western society. Our minds are constantly going through to-do lists, reliving past memories or repeating the same jingle over and over that we can not seem to get out of our heads!
This is where Mindfulness plays an important role. Mindfulness simply means being present with a sense of self-awareness. When we become aware of the quantity and quality of our thoughts and emotions, we are able to use tools to self-regulate and connect to our inner calm.
The key component is to take Mindful Minutes throughout the day to simply observe our breath, thoughts, and bodies without judgment or expectations.
5 simple ways to incorporate mindfulness throughout your day
1. Say positive affirmations
I am statements are a quick and easy way to start your day. This is one of my favorites:
I am healthy, I am happy, I am peaceful.
2. Scan your body
Scanning our bodies helps us become aware of any tension, stress or emotions we are holding onto. Start at the head and make your way down to your toes, consciously relaxing each body part. We tend to hold on to tension between our eyebrows, jawline, shoulders, and stomachs. Relaxing and releasing stress in these parts throughout the day will help us be more peaceful and calm.
3. Notice thought clouds
Taking moments to notice the quantity and quality of your thoughts will help you understand why you behave or feel a certain way. The good news is that we are not our thoughts and we can change them! Next time you notice negative thought patterns, change it into a positive and embrace the change.
4. Have a mindful meal
Follow the SSS Model of Sit, Slow and Savor. Sitting down and taking a moment of gratitude before each meal creates healthy eating habits. Putting the fork down after each bite helps us to slow down and savor all the flavors.
5. Take a breath break
To reset and recover, set times aside throughout the day to take a breath break.
Conscious breathing exercises have proven health benefits for the body and mind.
You can even practice Mindfulness with your family. Modeling healthy habits for your children will help them self-regulate and connect to their inner calm. Slowing down and making Mindfulness a daily habit will help you and your family go from the mundane to magical.
Higher Minds has a bunch of Mindful Minute Activities like Breath Breaks on their YouTube channel that you can practice with your kids and whole family. Reach out to Laura from Higher Minds for more tips to incorporate Mindfulness in your home, workplace, school or community.
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Laura Rubino, Mindset Mentor
Meet Laura Rubino, a passionate Mindfulness Mentor and the driving force behind Higher Minds, a transformative coaching business dedicated to empowering children and adolescents. With over 25 years of experience in teaching and mentoring students across the globe, Laura specializes in Mindfulness-Based Cognitive Therapy, a proven approach that helps individuals shift from reaction to conscious response, anger to compassion, and anxiety to peace.
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