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7 Simple Strategies to Increasing Mindfulness in as Little as 30 Seconds

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If you’d like to learn how to become more mindful about your life so you can get to where you want to go, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.


Whenever we are in a new environment, most of us know to be mindful of our surroundings. If it’s a country whose traffic patterns are different from ours, we should be very mindful as we cross the street. When we are at a new company, we should be mindful of the unsaid but established culture. When at a party of diverse people, we should be mindful of our words and how we express our opinions.

In a world where things happen a mile a minute along with where our society is continuously changing and becoming new, we must be vigilantly mindful. We must be aware of what is going on around us, and also with us— our outer and inner world.

Excellent and wise choices are rarely if ever, made accidentally in haste and anxiety. Although a trip to the mountains or the lake would be ideal, most of us do not have the luxury to go there— logistically or financially. 

Here are, therefore, seven simple strategies you can take today to become and to be more mindful in as little as thirty seconds:

1. Turn standard things into extraordinary things

In a religious context, a sacrament or ritual is an ordinary act performed in a particular way that makes it sacred. To be more mindful of the world and our world, we can learn to turn the ordinary and everyday stuff of life into sacraments. We can imbue purpose and meaning into the things and activities that we regularly do to remind us of the greater significance.

For example, do not just grab whatever semi-clean clothes you can find, put them on, and then go about your day. Do not treat those clothes as merely something you have to wear for appropriateness or social norms. Instead, prepare your outfit the night before or spend a few moments looking at each piece. Recognize it as your uniform of the great gift you have— your job. Make putting on your work clothes a sacred act of reminding yourself your work makes a difference in people’s lives, whether it be your clients or your family.

2. Create moments of pause

Although we are busy, most of us still have time. It’s not so much a matter of having time as it is making time.

Despite popular belief, it doesn’t take as much time as one thinks to slow down and become mindful. Although lots of time is beneficial, this is not an all or nothing situation. If you do not have hours of free time every day to do things slowly and meditate for hours, it doesn’t mean it’s impossible to be mindful.

Simple practices such as setting an alarm every few hours to take a couple of minutes, even 30 seconds, to forcibly stop what you are doing and breathe can dramatically help and slow you down.

“The key is in not spending time, but in investing it.” – Stephen R. Covey

3. Develop gratitude

Gratitude is, by far, one of the most proven pathways toward happiness. You can keep a gratitude journal and record small or big things you are thankful for each day or leverage moments in your day.

It is customary in many cultures to take a moment before eating to say a prayer or make an acknowledgment of gratitude. Why not stop for a moment before you eat, just for even 30 seconds, to acknowledge how fortunate you are to eat a nourishing and delicious meal when the majority of the world cannot and certainly in the past, has not? Take a moment to appreciate not just the meal, but all the things you have in life, such as your family, friends, and your life.

4. Do things by hand

Years ago, when machines and robots were coming into the world, everyone thought that eventually, no one would have to work, or at least, work very little. Since the invention of technology, however, work has seemed to increase.

Although there are many benefits from washing machines to dishwashers, something is lost. For some, the act of doing dishes is therapeutic. It not only cleans dirty dishes but somehow cleanses some people’s souls.

You might not have time every day, but why not consider doing some things by hand? Maybe get a manual coffee grinder and grind your coffee each morning. Or, replace your instant oatmeal with oatmeal that requires you to stir the pot.

5. Journal

The word journal can be a scary word for many. It might bring visions of notebooks, writing pages and pages of prose every night before bed.

Although journaling certainly can be writing every thought and feeling onto paper, it doesn’t have to. It could be as simple as writing down one moment in the day you felt most alive or most happy, and then writing down one moment in the day you felt least alive and least satisfied.

You don’t need to use a bounded notebook, however. Feel free to use whatever is most effortless for you. It could be the whiteboard calendar on your fridge or a google doc.

6. Think about other people

When life gets busy, it’s easy to get entrenched in our little world and bubble. Seeing a person regularly, even talking to them, does not ensure that you are solely focused on them. Because you might not have the time to engage in a full-length, in-depth conversation with a person, you can simply stop, pause, and think of them.

Think of how grateful you are for them. Think of a fond memory. Think of something you hope and want for them. Think about how great they are and how you wish to be more like them in some ways.

If helpful, you might want to set up a calendar of people’s names to think of each day. Or you might have a master list you review every day or two, selecting a few and thinking about this consciously and lovingly.

7. Eliminate distractions

Research suggests that merely having a phone in your pocket or on the table makes the person less attentive to the people they are with. The feeling or seeing of a phone automatically generates within the person the stress of email or the possibility of something more interesting to focus on.

As much as you can, try to eliminate technology in the morning, before bed, and with people. Consider putting it on autopilot, or do not disturb. Or simply put it physically away so you can’t feel it or see it.

“The most dangerous distractions are the ones you love, but that don’t love you back.” – Warren Buffet

8. Mindful at all times

Unlike a party or a new company, where the context is generally fixed, our outer and inner world are not. The situation, the setting is always changing.

If life is a journey, we are continuously going down sidewalks and crossing streets. Although it may seem like a lot of effort or may cost a lot, mindfulness comes with a very high reward— you’ll much more likely get to where you’re going and much less likely to get hit by a car.

How do you remain mindful in your life? Share your thoughts with us below!

Ryan Lui is a high-performance coach who helps business leaders raise their performance so they can reach their goals. He understands that worthy goals require work and a high-performing person. Therefore, he helps people increase their focus, move forward, and go faster towards fulfilling their great and good goals. Ryan resides in the beautiful Pacific NorthWest. He loves black coffee in the morning, riding his bike through the city, and talking to people about their personality type. Connect with him at ryanlui.com.

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Life

Failing is More Important Than Succeeding

Failure is an integral part of life as life is incomplete without failures.

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People often consider failure a stigma.  Society often doesn’t respect the people who failed and avoids and criticizes their actions. Failure is an integral part of life as life is incomplete without failures. Not to have endeavored is worse than failing in life as at some stage of your life you regret not having tried in your life.  (more…)

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Life

5 Indicators of Unresolved Attachment Trauma

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Emotional Attachment Trauma

Trauma caused during specific stages of a child’s development, known as attachment trauma, can have lasting effects on a person’s sense of safety, security, predictability, and trust. This type of trauma is often the result of abuse, neglect, or inconsistent care from a primary caregiver.

Individuals who have not fully processed attachment trauma may display similar patterns of behavior and physical or psychological symptoms that negatively impact their adult lives, including the choices they make in relationships and business.

Unfortunately, many people may not even be aware that they are struggling with trauma. Research estimates that 6% of the population will experience PTSD in their lifetime, with a majority of males and females having experienced significant trauma.

Unresolved attachment trauma can significantly impair the overall quality of a person’s life, including their ability to form healthy relationships and make positive choices for themselves. One well-known effect of unhealed attachment trauma is the compulsion to repeat past wounds by unconsciously selecting romantic partners who trigger their developmental trauma.

However, there are other less recognized but equally detrimental signs of unprocessed developmental trauma.

 

Five possible indications of unresolved attachment trauma are:

 

1.  Unconscious Sabotage

Self-sabotage is a common pattern among individuals with unprocessed attachment trauma. This cycle often begins with hurting others, which is then followed by hurting oneself. It is also common for those with attachment trauma to have heightened emotional sensitivity, which can trigger this cycle.

This pattern can manifest in lashing out, shutting down, or impulsive behavior that leads to feelings of guilt, shame, and self-loathing.

Many people with attachment trauma are not aware of their wounds and operate on survival mode, unconsciously testing or challenging the emotional investment of those around them, and pushing them away out of self-preservation and fear of abandonment.

This can lead to a pattern of making poor choices for themselves based on impulsivity.

 

2. Persistent Pain

 
Chronic pain is a common symptom that can stem from early trauma. Studies have shown a connection between physical conditions such as fibromyalgia, headaches, gastrointestinal issues, insomnia, muscle aches, back pain, chest pain, and chronic fatigue with the aftermath of chronic developmental trauma, particularly physical abuse.
 
Research has found that individuals with insecure attachment styles, such as anxious, avoidant, or disorganized, have a higher incidence of somatic symptoms and a history of physical and emotional abuse in childhood compared to those with a secure attachment style.
 
 

3. Behaviors That Block Out Trauma

 
Trauma blocking practises are used to avoid the pain and memories connected with traumatic events.
 
Emotional numbing, avoidance, and escape via briefly pleasurable activities that distract from terrible memories or suffering are common examples. Unfortunately, this escape habit stops people from successfully processing and recovering from their trauma.
 
Furthermore, when the pain resurfaces, more and more diversions are necessary to continue ignoring it. This can be seen in compulsive behaviours such as drug or alcohol addiction, emotional eating, numbing oneself through relationships, workaholism, excessive or dangerous exercise routines, compulsive internet or technology use, or any other compulsive behaviour used to distract yoursef from intrusive thoughts and emotions.
 
These actions have the potential to prolong a cycle of avoidance and repression, preventing persons from healing and progressing.
 

4. A strong need for control

 
It’s understandable that some people may struggle with control issues in their adult lives, especially if they felt helpless or vulnerable during their childhood.
 
This can happen if someone had an overbearing caregiver who didn’t let them make their own choices, expected too much from them, or didn’t take care of them properly. As adults, they might try to control everything in their life to feel more in control and less anxious or scared. This might be because they didn’t feel like they had control over their life when they were a child.
 
It’s important to remember that everyone’s experiences are different and it’s okay to seek help if you’re struggling with control issues.
 
 

5. Psychological Symptoms That Are Not Explained

 
Individuals with a history of developmental trauma may experience a range of psychological symptoms, including obsessive-compulsive behavior, intense mood swings, irritability, anger, depression, emotional numbing, or severe anxiety.
 
These symptoms can vary in intensity and may occur intermittently throughout the day. People with this type of trauma may attempt to “distract” themselves from these symptoms by denying or rationalizing them, or may resort to substance abuse or behavioral addictions as coping mechanisms. This can be a maladaptive way of trying to numb their symptoms.
 
 

What to do next if you’re suffering from emotional attachment trauma?

 
Everyone’s experience of healing from trauma is unique. It’s important to be aware of whether you have experienced childhood developmental trauma and how it may be affecting your relationships as an adult. Sometimes, the effects of trauma can be overwhelming and we may try to push them away or avoid them.
 
If you notice that you’re engaging in these behaviors, it’s important to seek help from a trauma therapist who can support you on your healing journey. Remember, you’re not alone and it’s never too late to start healing.
 

There are several ways that people can work to overcome emotional attachment trauma:

  1. Therapy: One of the most effective ways to overcome emotional attachment trauma is through therapy. A therapist can help you process your experiences, understand the impact of your trauma on your life, and develop coping strategies to manage symptoms.
  2. Support groups: Joining a support group of people who have had similar experiences can be a great way to find validation, empathy, and a sense of community.
  3. Mindfulness practices: Mindfulness practices such as meditation, pilates, prayer time with God or journaling can help you become more aware of your thoughts, emotions, and physical sensations, and develop a sense of spiritual connection and self-regulation.
  4. Trauma-focused cognitive-behavioral therapy (TF-CBT): This is a type of therapy that is specifically designed to help individuals process and recover from traumatic events.
  5. Building a safety net: Building a support system of people you trust, who are there for you when you need them, can help you feel more secure and safe in your life.

It’s important to remember that healing from emotional attachment trauma is a process and it may take time. It’s also important to find a therapist who is experienced in treating trauma, who you feel comfortable talking with, and who can help you develop a personalized treatment plan.

 
 
If you desire to work with me on healing your wounds and unlocking the aspects of you that were never realized so you can achieve more success in your life then head over to awebliss.com and join my weekly LIVE online mentorship calls.
 
 
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Life

3 Simple Steps to Cultivate Courage and Create a Life of Meaning

we cultivate meaning in our lives when we pursue our calling

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Our deepest human desire is to cultivate meaning in our lives. Our deepest human need is to survive. (more…)

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Life

Grit: The Key to Your Ultimate Greatness

Grit is an overlooked aspect of success, but it plays a critical role.

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A grit mindset is an essential key to your greatness. It’s what separates those who achieve their goals from those who give up and never reach their potential. It’s also the difference between success and failure, happiness and misery. If you want to be great and achieve your dreams, then you need grit. Luckily, it’s something that can be learned. Please keep reading to learn more about grit and discover four ways to develop it. (more…)

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