When me n jesse were bondes ^.^ should I go blonde again? #blondes #yearsAgo
They should have left fifty shades of grey to the imagination.
A movie ruins the whole idea I imagined. Just how musiv videos totally ruin a song sometimes.
Like fuck dude.
At its core, mindfulness is a very simple practice of cultivating awareness of the present moment without judgement. But knowing how to get started and when you’re supposed to cram it in can seem downright daunting.
Fortunately, it’s a lot easier than you think. Here are seven simple ways to get started:
Often, when confronted with a stressful moment, humans’ natural response is to inhale and exhale without necessarily realizing it. “A mom who is stressed out making breakfast for her kids, trying to get them ready and they’re fighting … that’s a bit of a stressful moment that a lot of people encounter,” explains Michael Craft, business and program development strategist with the Omega Institute for Holistic Studies. “Without even thinking, she’ll sigh — and that’s mindfulness.”
"The goal is to be aware of it," Craft says — and ideally, to string together a few deep breaths. "[But] even that mom who is maybe not thinking ‘I’m doing a meditative breath right now,’ at some level, she’s aware of her breath."
2. Try calligraphy. Or gardening. Or playing music.
The art of calligraphy is a noted mindfulness practice, Craft says — so much so that calligraphers typically learn about mindfulness practices before they learn how to form the letters, because they need to work in a state of complete awareness.
If calligraphy’s not your thing, don’t fret. “There are a lot of musicians and artists — and gardeners, for that matter — who are practicing mindfulness already, without formal training, because they go into the zone when they do their work,” Craft explains.
But remember that there is a difference between being in the zone and zoning out in front of the computer or TV. There is a physical and mental element of concentration inherent to painting or planting bulbs that is simply not there when you’re clicking around online.
3. Wash the dishes.
Chores, like washing the dishes, might sound wholly unappealing, but Craft sees them as an opportunity to tap into your senses. Feel the water run over your hands and the bubbles pop between your fingers, and smell the soap as it fills your nostrils.
"Mindfulness is a sensual practice," he says. "The word ‘mindful’ implies that it’s in your head, but it’s really about awareness."
4. Make the most of your morning routine.
Likewise, many of us tend to be fairly out of it as we move through our morning routines. But Janice Marturano, executive director of the Institute for Mindful Leadership (and a frequent HuffPost blogger), argues there’s a way to get so much more out of the morning: The Institute’s training programs focus both on longer meditations and what she calls “purposeful pauses,” or moments when you bring your attention to whatever seemingly mundane task or sensation you’re experiencing. And the morning is the perfect time to take them.
Focus on brushing your teeth, the taste and smell of that first, steaming cup of coffee or tea, or even how your body feels while you’re waiting for the computer screen to turn on.
5. Put your feet on the ground.
One of the simplest ways to be mindful at work, particularly when you notice your mind drifting away while you’re sitting at your desk or beginning to doze off in a long meeting, is to bring your attention to the feeling of your feet on the floor, according to Marturano.
"Sit up straight, put both feet on the floor and notice the touch of the soles of the feet, the weight of [your] legs pushing down on the floor [and] whatever other sensations are there to be noticed," she recommends. "Just a few moments of this will bring your mind and body together in the moment."
Another easy way to cultivate mindfulness at work is to take a quick break and climb a flight of stairs, Marturano advises. Not only will it wake you up (and get your blood moving), it will bring you back to yourself, mentally. “Walk a flight of stairs, feeling your feet on each step, the temperature of the air, the touch of the air on your skin, sounds, colors,” she urges. “And redirect your mind to the experience of climbing stairs when it starts churning with thoughts of the future and past.”
"Take a slow walk, focusing on each step," Craft adds. "If walking works, you can then try, say, raking the leaves. Anything that is what we would call a ‘zen’ activity."
7. Extra credit: Develop a regular, 15-minute routine.
The best thing you can do for yourself if you’re serious about mindfulness, Craft argues, is to set aside the same time, preferably every day, where you turn off the phone, TV and music and sit in relative quiet, focusing on your breath. If your mind wanders, come back to the breath — and don’t try to resist the mind-wandering, because it inevitably will. Just gently redirect your thoughts to the physical sensation of breathing in and out.
If focusing on breathing doesn’t work for you, try sweeping your body, starting at the top of your head. Move through your body, asking yourself, What does my head feel like right now? My neck? Move all the way down to your toes, then move back up again. Or develop a more formal physical program (though Craft said he hates that word), taking long, regular walks or practicing tai chi.
"The practice is really just to become more aware. It’s not about becoming someone different, changing yourself, or even adopting a healthy new habit," Craft said. "It’s just increasing calmness and awareness in your own mind."
1- They focus their energy on others -
People who practice humility tend to reflect inward, but when it comes to where they focus their energy, it’s all about other people. Austin says that while humble people put others before themselves, they do it in a mindful manner that doesn’t end up hurting themselves in the long run. “Some people think of humility as thinking little of yourself, but I would say it’s someone who just doesn’t think about themselves that much,” he explains. “Their focus is just outward. They have a real interest in others and their contributions to the world.”
Because there’s this lack of self-absorption, humble people also have more courage to try new things. With a focus on others, there is less pressure to be perfect. “That really frees them up to take risks,” Austin says. “They’re not paralyzed with a fear of failure because that’s not their chief concern.”
2- They’re conscientious -
In addition to being concerned for others, people who exude humility also act on their compassion. According to a 2012 study, humble people are more likely than prideful people to help out a friend. Additionally, research also shows that humble people show a more charitable and generous nature toward other people. Not a bad kind of person to have in your corner — and certainly not a bad habit to adopt yourself. Science shows, after all, that altruism can benefit health and significantly contribute to happiness.
3- Their moral compass guides their decision-making -
We’ve all been there: Stuck between a rock and a hard place when it comes to making a choice. But when humble people struggle with what the best option is, they look to their instincts. “Humble people have a habit of thinking about their values when they make choices,” Austin says. “It involves certain respect for important moral values — like compassion.” Humility by its partial definition is to accept things with grace — and part of doing that, he explains, is knowing that you made a decision you will stand by, no matter the outcome.
4- They see happiness as a journey -
Studies have shown that we tend to achieve happiness more when we’re not actually pursuing it. Humble people — who already place their focus outward — tend to naturally take this approach. As a result, the virtue allows them to feel fulfilled on a regular basis, Austin says.
“Human nature is such that we want to be happy, however we tend to define that, but … people that are the happiest are the ones that don’t think so much about trying to be happy,” he explains. “That works for humble people. They get caught up in projects, people and things that they consider bigger and more important than themselves and then they get more happiness anyway as a byproduct.”
5- They excel as leaders -
While humility is more of a softer strength, that doesn’t mean it can’t make an impact in the boardroom. “It sort of defies the stereotype of the arrogant, self-centered CEO. … You don’t really think of humility as a key trait for success in leadership, but it is,” Austin says.
Humble people have the ability to shine in professional settings because they give credit where it is due and are open to collaboration. And while the workplace tends to recognize self-promoters over their more modest counterparts, humility actually makes people better employees and bosses, TIME reports.
6- They know good things lie ahead — and they’re OK waiting for them -
When you live on the side of modesty, you’re genuinely thankful for the opportunities and accolades you receive — and not only is that a refreshing outlook to have, but it helps you cope with the periods of wait time in-between. With humility, Austin says, you’re more capable of waiting for the peaks of your life to come — and you’re grateful when they do. “We’re impatient with people and our circumstances because we want what we want, right now,” Austin says. “But because humility focuses so outwardly, it tends to foster patience.”
7- They have strong relationships -
While humility may sometimes be viewed as a subservient characteristic, when it comes down to it, most people don’t want a narcissistic friend or partner — and that ability to posses modesty and genuine graciousness for others can significantly strengthen social bonds.
According to the American Psychological Association, humility creates a sense of “we-ness” in relationships. Being humble means possessing a better capacity to form cooperative alliances — a crucial component in strengthening connections. “Of any communal endeavor, whether it’s a business, a family or an athletic team, humility can make those relationships better,” Austin says. “When there’s that kind of harmony, that’s when the better angles of our nature come out.”