{"id":19286,"date":"2018-10-01T21:04:53","date_gmt":"2018-10-01T21:04:53","guid":{"rendered":"https:\/\/www.zeel.com\/blog\/?p=19286"},"modified":"2022-07-06T20:58:07","modified_gmt":"2022-07-07T00:58:07","slug":"change-your-life-with-5-minutes-of-mindfulness-a-day","status":"publish","type":"post","link":"https:\/\/www.zeel.com\/blog\/lifestyle\/change-your-life-with-5-minutes-of-mindfulness-a-day\/","title":{"rendered":"Change Your Life With 5 Minutes Of Mindfulness A Day"},"content":{"rendered":"<p>Here\u2019s what I know about you: Even as you read this article, you\u2019ve probably got at least six other things bouncing around in your brain.<\/p>\n<p>You\u2019re thinking about:<\/p>\n<ul>\n<li style=\"font-weight: 400;\">how long it\u2019ll take to read this<\/li>\n<li style=\"font-weight: 400;\">what you need to do right after you get done reading this<\/li>\n<li style=\"font-weight: 400;\">whether or not you\u2019ll even finish reading this piece (see if you can focus enough to read to the end, I dare you!)<\/li>\n<li style=\"font-weight: 400;\">whether you need to stop at the grocery store this afternoon<\/li>\n<li style=\"font-weight: 400;\">that bill you need to pay by tomorrow<\/li>\n<li style=\"font-weight: 400;\">&#8230;and maybe even the three text messages waiting for a response in your phone.<\/li>\n<\/ul>\n<p>I don\u2019t need to tell you, that\u2019s a lot of stimuli to process in your brain from moment to moment.<\/p>\n<p>It\u2019s no wonder it\u2019s so hard for you to just <a href=\"https:\/\/www.zeel.com\/blog\/lifestyle\/your-best-massage\/national-relaxation-day-15-ways-to-relax\/\" target=\"_blank\" rel=\"noopener\">relax<\/a>!<\/p>\n<p><a href=\"https:\/\/www.zeel.com\/massage-membership\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-17899 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"https:\/\/www.zeel.com\/blog\/wp-content\/uploads\/2018\/04\/get-massage-membership_button.jpg\" alt=\"Zeel massage membership\" width=\"332\" height=\"75\" data-sizes=\"auto\" data-srcset=\"https:\/\/www.zeel.com\/blog\/wp-content\/uploads\/2018\/04\/get-massage-membership_button.jpg 332w, https:\/\/www.zeel.com\/blog\/wp-content\/uploads\/2018\/04\/get-massage-membership_button-50x11.jpg 50w\" sizes=\"auto, (max-width: 332px) 100vw, 332px\" \/><\/a><\/p>\n<p>Advocates of mindfulness claim that it can consolidate your thoughts and bring you a clarity and focus you never imagined, but what exactly is mindfulness?<\/p>\n<p>Mindfulness is discussed in a variety of <a href=\"http:\/\/www.apa.org\/monitor\/2012\/07-08\/ce-corner.aspx\" target=\"_blank\" rel=\"noopener\">different ways<\/a> in popular culture. It\u2019s been referred to as a psychological state of being aware (as in, \u201cThey were being really mindful of others\u201d), the activities that cultivate that awareness (\u201cJulia practices mindfulness every morning before work\u201d), a way of processing information and stimulus (\u201cKirk continued to listen mindfully\u201d), and as a character quality (\u201cStephanie is the most mindful friend I have\u201d).<\/p>\n<p>These various applications for the word \u201cmindfulness\u201d have to lead to some confusion over what the phrase actually means in everyday conversation. So we need to begin this discussion by answering the question, \u201cWhat the heck is mindfulness, and why should I care?\u201d<\/p>\n<p>Mindfulness is most clearly defined across the <a href=\"http:\/\/www.apa.org\/monitor\/2012\/07-08\/ce-corner.aspx\">research<\/a> as \u201ca moment-to-moment awareness of one\u2019s experience without judgment.\u201d Sounds pretty great, right?<\/p>\n<p>To be able to flow through your everyday life without judging or reacting to experiences based on charged impulse or emotion is something you\u2019d probably love to do, if for no other reason than to have bragging rights as \u201cthe calmest friend\u201d in your crew.<\/p>\n<p>But is mindfulness all it\u2019s cracked up to be? And what are the proven benefits of mindfulness?<\/p>\n<h1>What Can Mindfulness Training Actually Do For You?<\/h1>\n<p>The immediately expanded attention and reduced \u201cbackground noise\u201d in the brain you achieve with mindfulness may be all you\u2019re after, but cultivating mindfulness actually creates even deeper, long-lasting effects as well.<\/p>\n<p>Research shows that people who prioritize mindfulness practices can reduce <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3679190\/\" target=\"_blank\" rel=\"noopener\">stress and depression<\/a>, and create more naturally hopeful and empathetic perspective.<\/p>\n<p>Mindful attention training is even effective on a cellular level. One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29616846\" target=\"_blank\" rel=\"noopener\">study<\/a> followed participants who practiced mindfulness meditation for an 8-week period in 15-minute sessions. The study found that participants experienced a change in the expression of 172 genes that regulate inflammation, circadian rhythms, and metabolism, which in turn created a meaningful decrease in their blood pressure.<\/p>\n<h1>Can Anyone Cultivate &amp; Practice Mindfulness?<\/h1>\n<p>Mindfulness is a <a href=\"http:\/\/www.apa.org\/monitor\/2012\/07-08\/ce-corner.aspx\" target=\"_blank\" rel=\"noopener\">state of being<\/a> and not a personality trait, which is great news for those of use with high-energy, multitasking personalities.<\/p>\n<p>This means that mindfulness is something which can be cultivated by careful practice over time, so it\u2019s accessible to literally anyone! Mindfulness is not the same thing as meditation, although meditation <i>can<\/i> help cultivate that state of mindfulness.<\/p>\n<p>Several tools can be helpful for creating a space in your mind where mindfulness can grow.<\/p>\n<h2>Mindful Breathing<\/h2>\n<p>Breathing is one of the most basic elements of life on this planet, and yet it\u2019s something we often take for granted. To draw your attention away from the shifting quicksand of stimulation and back to simply being, you can always return to your breathing. Becoming more aware of your in-breath and out-breath is a potent reminder of the simplicity that\u2019s accessible beneath all of the chaos.<\/p>\n<p>Try this: with each inhale, count to five in your head. Then on the exhale, use a single word, such as \u201cinward\u201d to de-clutter the mind. Repeat this \u201c1-2-3-4-5&#8230;Inward\u201d process for as many breaths as you like until you feel more centered.<\/p>\n<h2>Mindful Music<\/h2>\n<p>Music can be used as a cue for your mindfulness practice, and your brain will begin to associate the exact tunes you use with this calm, centered state after repeating the process over and over. It\u2019s helpful if you choose <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/03055690220124551#.VbDtZypViko\">calming music<\/a>, rather than more aggressive music if your goal is to improve your focus and clarity.<\/p>\n<h2>Mindful Mantras<\/h2>\n<p>Another helpful cue to bring your body into a centered state more quickly are mantras, simple sayings which are easy to memorize and repeat back to yourself during challenging situations. These <a href=\"https:\/\/www.zeel.com\/blog\/lifestyle\/mantras-for-whatever-youre-dealing-with\/\" target=\"_blank\" rel=\"noopener\">mantras<\/a> become an auditory way to bring your attention back to your natural relaxed state and recognize the heightened emotions as a temporary wave that\u2019s passing through your mind.<\/p>\n<h1>Overcoming Your Biggest Barrier To Mindfulness<\/h1>\n<p>You might feel that the struggle to conquer your schedule is your biggest barrier to becoming more mindful. \u201cI don\u2019t have time to meditate before work every morning,\u201d you think.<\/p>\n<p>The great news is that mindfulness can be practiced in the midst of what you\u2019re already doing, so there\u2019s no need to add extra \u201cmindfulness time\u201d to your already-bursting day planner. Simply choose one of the three techniques in this article to find your center during any activity you\u2019re already doing, and see how it affects your overall focus and clarity.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Advocates of mindfulness claim that it can consolidate your thoughts and bring you a clarity and focus you never imagined, but what exactly is mindfulness? Let&#8217;s begin by answering the question, \u201cWhat the heck is mindfulness, and why should you care?\u201d<\/p>\n","protected":false},"author":29,"featured_media":19292,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1305],"tags":[1417,770,1300],"thb-sponsors":[],"class_list":["post-19286","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-lifestyle","tag-mindfulness","tag-zen"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Change Your Life With 5 Minutes Of Mindfulness A Day - Zeel<\/title>\n<meta name=\"description\" content=\"Advocates of mindfulness claim that it can consolidate your thoughts and bring you a clarity and focus you never imagined, but what exactly is mindfulness? 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