By Ariadne Kapsali

  1. Create boundaries: protect your meal times (no TV, phones, etc) and the 30-90mins before bed time.
  2. Take a walk during your lunch break: even if it’s just around the block. Breathe in some outside air, leave your phone in your bag and observe what is around you.
  3. Nominate a mindful activity: something you do every day, which has become automatic for you and switch it to being super aware as if you’re doing it for the first time. Think showering, brushing your teeth, walking to the train station, etc.
  4. Avoid multitasking: One thing at a time so all your focus is on one activity.
  5. Listen: Practice belly breathing while in conversation with others; it totally transforms how you engage with people.
  6. Have a dance party: choose your favourite song, play it loud and move your body so it feels good.
  7. Get to know your feet: Walk barefoot at home; rub some essential oils on the soles of your feet; place the palms of your hands on the soles of feet, close your eyes and breathe for a minute – wonderful way to ground yourself.
  8. Take a different route: autopilot means you’re probably used to the same routines. Change it up, walk a different way.
  9. Don’t be on the phone while you walk: don’t call a friend, or text your family. It takes you away from the present moment and makes you a hazard.
  10. Get a mindfulness plant: ok there isn’t such a thing as a mindfulness plant, but get a plant and try to keep it alive. While you take care of it, use it as a mindfulness prompt so that every time you look at it, it reminds you to pause and breathe.
  11. Introduce breathing pauses into your day: Download the mindfulness bell extension for Chrome here or look for an equivalent here. Little reminders to breathe.
  12. Mindful morning ritual: first thing when you wake up, take 60 seconds to connect your body and tune into your breath. It really helps you set up for the day!
  13. Do some yoga: or another exercise that connects you to your breath and challenges your habitual patterns.
  14. Smell something: Something good! I use my favourite essential oils to practice mindfulness. Place a drop of your favourite essential oil in the palm of your hand, rub the palms together, cup your hands and breathe in deeply with your eyes closed. Notice how it makes you feel. Soon, every time you smell that particular oil, you will be reminded to breathe.
  15. Be silent: Don’t be afraid of being quiet.
  16. Give to others: Offer help, be of service, volunteer. Giving gets you out of your head and into the moment. It reminds you that we are all connected.

To read part one of Ariadne’s blog on Mindfulness Meditation, click here

Join Ariadne on Tuesdays at 12:30pm – 1:15pm for Mindfulness Meditation (only £7 when you book online). Or for one-to-one mindfulness and meditation sessions, contact us on 020 3095 9735 or email us at info@thewellgarden.co.uk

Find out more about Ariadne here.

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