10-Minute Mindfulness: 71 Habits for Living in the Present Moment (Mindfulness Books Series Book 2)

by S.J. Scott

balanced way of life. We are also unconscious of the vast peace and contentment available in the present moment because we are so preoccupied with past regrets and worries about the future.

Iviing

unconsciousness. They are thoroughly and completely engaged in the present moment, whether it’s good or bad.

Children

They delight in the simplicity of a flower. They can fall asleep on the floor when they are tired

Kids

perceived threats and how we respond to the societal, cultural, and technological input we receive (in massive volumes) every day.

Truth

“Life can be found only in the present moment. The past is gone, the future is not yet here, and if we do not go back to ourselves in the present moment, we cannot be in touch with life.”

Yes

Over time, you’ll get into the habit of returning to the present when you find yourself trapped in the cycle of reacting to the demands of modern living.

Habits

But mindfulness involves one further step—the practice of non-judgment. Non-judgment is the key to experiencing the deeper benefits of a daily mindfulness practice. It requires that you observe your actions, thoughts, and feelings from a distance, without labeling them as good or bad, right or wrong.

Wrong or right

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).”

Gold

may still face resistance to these new patterns.

Resistance

coldness and wetness of the glass. Pay attention to how your mouth and body feel in anticipation of hydrating with water.

Water

#10. Smile in the Mirror

spend ten mindful minutes with pen in hand, writing down the contents of your mind—whether the thoughts are directed or stream of consciousness.

Journal

challenging your own beliefs and assumptions

Beliefs

Conduct a brain dump of every possible goal you can think of. You may have a list of twenty to thirty action items (or more). You can use this master list throughout the week (adding to it if necessary) to choose your daily goals.

Briain dump

Begin your day with a ten-minute visualization exercise, and you can supercharge your goals and desired outcomes. Visualizing activates your creative subconscious, allowing you to generate more creative ideas to achieve your goals.

Visualization

It needs to be specific, detailed, and achievable. Visualizing your three daily goals or your daily intention is a good way to start.

Morning

meditation. Begin with the outcome. As you visualize, picture yourself reaching the goal first. Visualize it as if it were a movie and you are the lead character. Picture exactly what you are doing, how you look, who is around you, where you are, and how you feel. Get as specific and detailed as possible.

Outcome in mind

“Rituals slow us down and connect us to this moment here and now.

RItuals

What are we working so hard for anyway, if not to spend quality time with our loved ones?

Family

Clutter is often a reflection of our inner selves. If we feel disorganized, out of sorts, depressed, stressed out or insecure, it shows up in the way we manage our daily lives. Organizing your clutter is a path to healing emotional blocks and inner confusion. As you reclaim control over your stuff, you’ll feel better about yourself and have more positive energy. That’s why adopting the habit of simplifying

Clutter

Once your desk is clear, you have set the stage for more mental and emotional energy and focus to begin your work.

Clean

you should approach your work with love and purpose—no

Present

You must push aside the fear of “missing out” and suffer with a bit of anxiety during times when your mindful attention is required or valuable.

Fomo

Don’t feel obligated to interrupt your work whenever someone needs your attention.

No

“Resist the temptation to simply react to someone’s words or actions.

Reaction

Pay attention to mental comparisons and evaluations of others when you are speaking with them. Remain open-minded and curious rather than jumping to conclusions about the other person.

Mental

“The deepest principle of human nature is a craving to be appreciated.”

Appreciated