When you contemplate the big, full sunrise, the more mindful and concentrated you are, the more the beauty of the sunrise is revealed to you. Suppose you are offered a cup of tea, very fragrant, very good tea. If your mind is distracted, you cannot really enjoy the tea.

You have to be mindful of the tea, you have to be concentrated on it, so the tea can reveal its fragrance and wonder to you. That is why mindfulness and concentration are such sources of happiness. The first exercise is very simple, but the power, the result, can be very great.

The exercise is simply to identify the in-breath as the in-breath and the out-breath as the out-breath. When you breathe in, you know that this is your in-breath.

When you breathe out, you are mindful that this is your out-breath. Just recognize: this is an in-breath, this is an out-breath. Very simple, very easy. In order to recognize your in-breath as in-breath, you have to bring your mind home to yourself.

What is recognizing your in-breath is your mind, and the object of your mind—the object of your mindfulness—is the in-breath. Mindfulness is always mindfulness of something. And when you breathe mindfully, that is mindfulness of breathing.

So the object of your mindfulness is your breath, and you just focus your attention on it. Breathing in, this is my in-breath. Breathing out, this is my out-breath. When you do that, the mental discourse will stop. That is the miracle of the practice.

It gets even better. You can enjoy your in-breath. The practice can be pleasant, joyful. Someone who is dead cannot take any more in-breaths.

But you are alive. You are breathing in, and while breathing in, you know that you are alive. The in-breath can be a celebration of the fact that you are alive, so it can be very joyful. I am alive; I am breathing in. To be still alive is a miracle. The greatest of all miracles is to be alive, and when you breathe in, you touch that miracle.

Therefore, your breathing can be a celebration of life. An in-breath may take three, four, five seconds, it depends. If your in-breath is short, allow it to be short. If your out-breath is long, let it be long. The practice is simple recognition of the in-breath and the out-breath. That is good enough.

It will have a powerful effect. The second exercise is that while you breathe in, you follow your in-breath from the beginning to the end.

If your in-breath lasts three or four seconds, then your mindfulness also lasts three or four seconds. Breathing in, I follow my in-breath all the way through.

Breathing out, I follow my out-breath all the way through. From the beginning of my out-breath to the end of my out-breath, my mind is always with it.

Therefore, mindfulness becomes uninterrupted, and the quality of your concentration is improved. So the second exercise is to follow your in-breath and your out-breath all the way through.

What is important is that you follow your in-breath from the beginning to the end. Your awareness is sustained. There is no interruption. Just stick to your in-breath all the way through. Then you cultivate your mindfulness and your concentration. You become your in-breath. You become your out-breath.

If you continue like that, your breathing will naturally become deeper and slower, more harmonious and peaceful. It can help improve relationships and reduce conflicts.

In today's digital age, it's so easy to get lost in the endless scrolling, notifications, and alerts that constantly demand our attention.

Mindful technology use is about taking control of our relationship with technology and using it intentionally rather than letting it control us.

Personally, I've found that setting boundaries around my technology use has been essential for my mental health and overall well-being.

Taking breaks from screens throughout the day, such as during meals or before bed, has allowed me to be more present in the moment and connect with the world around me.

Additionally, setting limits on social media and other digital distractions has helped me to avoid falling into the comparison trap and has given me more time to focus on things that truly matter to me.

And when I feel like I need a more significant break, I practice digital detoxes where I completely disconnect from technology for a certain amount of time.

By being intentional with our technology use, we can cultivate a healthier and more balanced relationship with the digital world while still being able to enjoy its many benefits. To be mindful of our consumption habits, we must be aware of how our purchases impact the environment and actively work towards making more sustainable choices.

This can include reducing waste, buying from ethical and sustainable brands , and choosing to consume less overall. Living mindfully and sustainably goes hand in hand. By being present and aware of our impact on the environment, we can make conscious choices that reduce our ecological footprint.

Some examples of how mindful living can promote sustainability include:. To practice mindfulness at home, declutter your space and create a calming environment.

You can use these 7 tips that will help you achieve a minimalist look of your home. Then, you can also include self-care practices such as meditation and yoga in your daily routine. You can incorporate mindful living at work by taking breaks to stretch and breathe, practicing mindful communication with colleagues, and finding ways to reduce waste and promote sustainability in the workplace.

Mindful living in relationships means being present with our loved ones and practicing active listening and open communication. It can also include finding ways to support each other's mental and emotional well-being. Being in nature is a great way to practice mindfulness and connect with the environment.

Mindful living in nature can involve hiking, camping, or simply taking a walk outside and being present with the natural world. Living mindfully is truly transformative, empowering us to improve our mental and emotional well-being, reduce our impact on the environment, and ultimately lead more meaningful and fulfilling lives.

When we practice mindfulness in all aspects of our lives, we become more present, compassionate, and connected with ourselves, others, and the world around us.

It's amazing how even incorporating one or two mindful practices into our daily routine can have a profound impact on our lives and the world. Whether it's taking a few deep breaths, practicing gratitude, or mindfully savoring our meals, these small acts of mindfulness can bring us back to the present moment and help us cultivate greater awareness and appreciation for life.

Give mindfulness a try and see how it positively transforms your life. It's a journey that begins with small steps, but with each mindful act, we can create a ripple effect that reaches far beyond ourselves and inspires positive change in the world.

If you enjoyed reading this Blog, please share it, and help us get the word out together. I feel safe. And supported. Almost like having someone helping me through my difficult time.

You get a lot of useful tips for handling stress and anxiety in 'real life'. Kelly Boys is hands down the best.

Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead. Congratulations on your subscription! Dive into the full library and enjoy all it has to offer. Get the full Mindfulness. Do you already have an account?

Sign in. One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less. Meditation Browse. For Kids. Sleep Meditations. Already have an account? Is Mindfulness Different from Meditation?

How to Meditate: Meditation for Beginners The biggest part of learning how to meditate is the intention to stick with it. Read the Article. OK, got it. Meditation is a tool that builds mindfulness.

Mindfulness Can Improve Your Mental Health. Mindfulness Can Help You Change Unwanted Habits. Make Self-Care Your Top Priority. Meditation · 15 mins RAIN for Self-Love Bring the mindfulness and self-compassion to a challenging part of our life, and particularly, to places of self-judgment or feelings of failure.

Play Now. Find out how to bring mindfulness to the workplace with Mindfulness for Work. Calm Your Nerves. Meditation · 5 mins Feeling Nervous In this meditation, we will practice strategies to help us feel less nervous and more calm.

Mindfulness Keeps Athletes Focused and Less Stressed. By witnessing our thoughts and feelings instead of automatically reacting to them, we disengage from our mental narrative and instead lightly hold our attention on the wider, quieter space beyond the thinking mind.

Mindful Meditation Program For Beginners How to Meditate The biggest part of learning how to meditate is the intention to stick with it.

Get Started. Available on. Melli O'Brien Walking. Mindful Movement Bringing awareness to any kind of physical movement, but specifically to slower actions where you can tune into sensation as well as any shifts or changes in your perception or experience.

Cory Muscara Choiceless Awareness. Mindful Eating The act of eating in a deliberate and attentive way, bringing your full attention to every aspect of the experience: the internal sensations of hunger or satisfaction; the sensory experience of sight, taste, texture, and smell; the physical experience of eating; and any thoughts or emotions that arise during any part of the process before, during, or after.

Mark Coleman Sensory Awareness. Mindful Pauses Intentional breaks in activity to bring your full awareness to the present moment, often through a sensory experience, such as listening to sounds in your environment.

Cory Muscara STOP: A Technique to Re-Ground. Mindful Listening Being present by giving your full attention to what is being said with openness and curiosity and without interrupting, judging, or criticizing.

Cory Muscara Become a Better Listener. Cory Muscara Calm Focus. Live a Mindful Life Enjoy these articles, stories, and guided practices for incorporating mindfulness into every day.

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