Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about how to meditate in 3 minutes. So, when I set out to write a post, I said, “the steps are simple.” Sit in a comfortable position – cross legged or sitting upright – and breathe. After 15-20 minutes, you are free to stop for the day. I’ll tell you a secret, I’m not much of a meditator. I read a lot of books on the subject before I joined a meditation course that taught me a few simple techniques. I can sit perfectly still for several minutes – a few deep breaths and a flash of a smile – but I don’t regularly sit with my eyes closed. Sometimes I sit with my eyes open, staring into space, other times I’ll do a walking meditation… it all depends on what I’ve got going on during the day. But no matter what, I try to fit in some type of meditation on most days.
Finding time to meditate can hold you back from beginning your practice. So how can you fit it into your busy day? Having trouble finding time to meditate? You are not alone. Maybe you try to carve out time, but doctor appointments and business trips get in the way. You can’t find a free hour to sit down. It can be a struggle to fit meditation into our busy schedules. I want you to set realistic goals for yourself because this is a practice that is good for our physical and emotional well-being.
While extended meditation has its benefits, you can also boost your mindfulness with brief breaks of a few minutes or less. Try these tips for calming your mind even on your busiest days.
Short Meditations: How to Do It
1. Focus on your breath.
Pay attention to your breath as it enters and leaves your nostrils. Follow its path up and down your body. Notice how your abdomen and chest rise and fall when you inhale and exhale deeply. Breathing is a critical part of our everyday lives, but many people don’t even know they’re doing it wrong. The problem with shallow breathing is that it can cause a host of health problems, including fatigue, poor concentration, short-term memory loss, and aggravation of depression. However, deep breathing can bring you the calm and clarity you need to reach your goals.
2. Scan your body.
Search for areas of tension. Are your shoulders and hands tense? Is your lower back stiff or sore? Are you experiencing numbness and tingling in your fingers or toes? Or maybe you’re experiencing pain in your head and neck? Massage your stiff shoulders or hands or back as you imagine your breath warming and healing them.
3. Observe your thoughts.
Check out what’s on your mind without making judgements. Let your mind slow down.
4. Embrace your feelings.
You can meditate when you’re feeling content or dealing with major stress. Remember that your emotions are temporary and you decide how to respond to any situation. The key to achieving and maintaining happiness is to embrace your feelings and feelings have an important purpose. All of our emotions are a part of who we are, and what makes us unique. In order to be happy and successful, you need to feel and experience all of your emotions, no matter how uncomfortable it may be at times.
5. Watch closely.
Lock your eyes onto a chosen object. Pick a candle with a flickering flame or a tree bough swaying in the breeze.
6. Chant out loud.
Fill your mind with a spiritual mantra or an inspiring saying of your own. Repeat it 3 times.
7. Reach out and touch.
Many religions use beads to count prayers and maybe even avoid falling asleep. Try wearing a bracelet or holding a charm in your palm as a trigger to bring your mind back to a beautiful and wholesome state.
Short Meditations: When to Do It
1. Adjust your commute.
Look forward to red lights. Use traffic signals and stop signs as a reminder to breathe.
2. Take a break during meetings.
You can stay up to date with your mind at office meetings the same way you check on phone calls and text messages. Ask yourself how you’re feeling while you’re looking to see if a client responded to your last message.
3. Intensify your workouts.
Connect with your mind as you build up your body. Meditate for a few minutes on the treadmill or at the swimming pool.
4. Connect with your partner.
Make a date with your spouse. Mediate together for a few minutes each morning or before bed.
5. Bond with your kids.
Mindfulness exercises can be especially beneficial for children. Make your sessions fun by keeping them short and simple. Throw in some yoga poses, singing, and visualizations that will appeal to your child’s imagination.
6. Line up.
Your daily life is probably full of long lines. Next time you’re queuing up for a blockbuster movie or rushing to mail a last-minute present at the post office, remember that meditation will help you pass the time without losing your spot.
7. Skip commercials.
Do you enjoy watching 30 seconds of advertising before you can watch the video you clicked on? Hit the mute button, and enjoy the silence that surrounds you.
8. Consume consciously.
Do you automatically reach for a donut or a margarita after a rough day? On the other hand, maybe you try to soothe yourself with a little retail therapy. Meditation could be a healthier and less expensive response to stress.
Many people find that they can integrate meditation into their daily lives. Let go of stress and boost your concentration with a quick meditation session. While instant weight loss products are often disappointing, you can enjoy greater peace of mind in just a few minutes a day. That’s a miracle worth celebrating.
I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.
I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.
If you are familiar with my approach, I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
Did you know that what you eat can have a significant impact on your mood and mindset? A poor diet can lead to decreased energy levels, low moods, and even depression. Conversely, a healthy diet can improve your mood, help you feel more energetic, and boost your overall sense of well-being.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
When stress, anxiety, and depression creep in, it can be difficult to stay motivated and keep your head in the game. Fortunately, dietary supplementation can help. Certain vitamins, minerals, herbs and other natural ingredients have been shown to improve moods and reduce stress levels. For example, B vitamins (such as B6 and B12) are essential for maintaining healthy brain function and producing energy. Omega-3 fatty acids, which can be found in fish oil supplements, are known to reduce stress hormones and promote relaxation. Magnesium is also important for mental health – it helps regulate stress hormones, reduce anxiety levels and improve quality of sleep.
In addition to these supplements, there are also a number of herbal remedies that can help with stress management. Herbs such as lavender, chamomile and passionflower can be helpful for calming the body and reducing stress levels. Valerian root is another popular stress-relieving herb – it helps to relax the mind and promote restful sleep.
Ultimately, dietary supplementation can play an important role in improving your mindset and mood. If you’re feeling stressed or down, consider adding some of these supplements to your daily routine! They may just be the key to unlocking your mental wellbeing.
So… if you are unable to eat better and need supplementation, the supplements in my Mindset and Mood Support Bundle may provide the extra boost you need.
These are my favorite Mood Support Supplements to use! This Mindset and Mood Support Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you improve your sleep, decrease your stress, and improve your mental clarity, naturally.
Tools For Motivation And Mindset
Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
Still Feeling A Little “Off”?
You may want to consider looking at your neurotransmitter levels. We’ve all heard of neurotransmitters—those chemical messengers that facilitate the transmission of signals from one neuron to the next across a synapse. But, what do they actually do? Neurotransmitters influence and regulate a wide range of processes, from mental performance and emotions to pain response and energy levels. It’s no wonder why many people seek professional help when their neurotransmitter levels become imbalanced. Let’s take a closer look at how neurotransmitters work and what options are available for addressing imbalances.
What Is a Neurotransmitters Test?
The best way to determine if there’s an imbalance is through testing. The Vibrant Wellness Neurotransmitter Test is designed to measure levels of various hormones and chemicals in the brain and peripheral nervous system that play an important role in mood, memory, aging, balance, nervous function, movement, pain perception, eating behavior, sleep/wake cycles, stress biology, heart rate variability (HRV), etc. The Neurotransmitters panel measures levels of important hormones and chemicals in the brain and peripheral nervous system—including serotonin (mood), dopamine (motivation), epinephrine/norepinephrine (energy), GABA (relaxation) , glutamate (balance), acetylcholine (memory) , histamine (inflammation).
It’s also important to note that this test looks at both active levels as well as metabolites which helps identify underlying causes for imbalances such as poor absorption or metabolism. With this data in hand, you can start making changes that help restore balance.
Imbalances in these chemicals can lead to a variety of symptoms including irritability, anxiety or depression; cognitive issues such as forgetfulness; sleep disturbances; fatigue; digestive problems; low libido; weight gain or loss; etc. A Neurotransmitter test is used to detect underlying imbalances that may be causing these symptoms.
What Are the Benefits of a Neurotransmitter Test?
A neurotransmitter test can provide valuable insight into your overall health. It can identify any underlying hormonal or chemical imbalances that may be contributing to your symptoms. Once these imbalances have been identified, you can work with your healthcare provider to develop an individualized treatment plan that addresses the root cause of your symptoms. This could include lifestyle changes such as diet modifications or exercise regimens as well as supplements or medications designed to correct any deficiencies in neurotransmitter production.
What Can I Do if My Test Comes Back Positive?
If your test comes back positive for an imbalance in one or more neurotransmitters, there are several things you can do to get back on track. The first step is to identify any underlying lifestyle factors that could be contributing to the imbalance (such as sleep deprivation or poor nutrition). Once you’ve identified those factors, you can begin making changes – such as improving your diet or getting more exercise – to help restore balance. Additionally, certain supplements may also be recommended by your doctor or health care provider in order to promote optimal neurological functioning and support healthy neurotransmitter levels.
In A Nutshell…
Neurotransmitters are essential for a healthy mind and body – they influence mental performance and emotions while helping regulate key processes like pain response and energy levels. If you’re feeling off balance lately or experiencing unusual symptoms like insomnia or digestive issues it might be worth looking into whether there’s an underlying imbalance in your neurotransmitter levels causing your discomfort. A Neurotransmitters panel test will give you valuable insight into what’s going on within your body so you can take corrective action if needed! With the information gained from this test you’ll be able to better understand what’s going on within your body and make informed decisions about how best to bring yourself back into balance!
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