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Three Practices to Shake Up Your Routine - Mindful

See with new eyes

Take a familiar object from your home and examine it as if you’ve never seen it before.

Is there something you’d forgotten or never noticed before, or is your experience or reaction altered by your interest?

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Three Practices to Shake Up Your Routine - Mindful

Three Practices to Shake Up Your Routine - Mindful

https://www.mindful.org/awaken-interest-5-senses-practice/

mindful.org

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Key Ideas

Stuck in old habits

When life begins to feel repetitive, it's a sign you've gotten stuck in old habits.

When we get stuck on autopilot, we lose touch with actual experience—which can always be interesting if we bring our curiosity to it.

See with new eyes

Take a familiar object from your home and examine it as if you’ve never seen it before.

Is there something you’d forgotten or never noticed before, or is your experience or reaction altered by your interest?

Notice how objects feel

Take an object from your home and focus on its texture, touching it as if for the first time.  Notice how the experience feels right now, as you interact with it.
You could also work with an inner feeling, directing awareness to a part of your body, noticing what sensations are present.

Hearing, smelling, and tasting anew

Take your attention in turn to three everyday objects in your environment that you can hear, smell, or taste (for example, the ticking of a clock, a flower, a piece of fruit). 

Let go of expectations, and instead allow your senses to lead you into the direct experience of hearing, smelling, or tasting itself.

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Practice tuning into the senses

In moments of moderate to intense anxiety, the 3×3 practice can come in handy.

Drop into 3 of your senses and name 3 things that you notice about them: the things you’re seeing, smelling, tasting, feeling, or hearing. This can help interrupt the automatic catastrophic thinking that’s fuelling the anxiety.

Channel your anxious energy

If your anxiety isn’t severe, you can actually channel that energy into something productive.

For example, if you’re nervously waiting to hear some news, get active—go for a walk, clean, organize, or garden instead.

Mindful Wakeup
Mindful Wakeup

First thing in the morning:

  • Close your eyes and connect with the sensations of your seated body.
  • Take three long, deep, nourishing breaths—breathing in through your nose and out ...
Mindful Eating
  • Breathe before eating. 
  • Listen to your body and measure your hunger.
  • Eat according to your hunger. You can more mindfully choose what to eat, when to eat, and how much to eat. 
  • Practice peaceful eating. It’s not easy to digest or savor your food if you aren’t relaxed.
  • If you don’t love it, don’t eat it. Make a mindful choice about what to eat based on what you really enjoy.
Mindful Pause
  • Trip over what you want to do. If you intend to do some yoga or to meditate, put your yoga mat or your meditation cushion in the middle of your floor.
  • Refresh your triggers regularly - add variety or make them funny so they stick with you longer.
  • Create new patterns. You could try a series of “If this, then that” messages to create easy reminders to shift into slow brain.

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What mindfulness is
What mindfulness is

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

What meditation is

Meditation is exploring. When we meditate we venture into the workings of our minds: sensations, emotions and thoughts.

Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.

Jon Kabat-Zinn
Jon Kabat-Zinn

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. And then I sometimes add, in the service of self-understanding and wisdom.”

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