#tbt: Four Easy Ways to Bring Mindfulness into Your Daily Life

Meditation, mindfulness, conscious co-creating. It all sounds good in theory. Yet how do we make it part of our every day life without a lot of effort?

Meditation, like healthy eating and exercise, work great to reduce stress, create space for insights, and make room for clarity. However, if we don't take time to practice those things, we don't reap the rewards. Meditation, just like healthy eating and exercise, doesn't have to take a lot of time to feel the benefits (you don't have to run a marathon and only eat kale every day to be healthy and fit - likewise, you don't have to meditate 6 hours a day to bring a little mindfulness into your life).

Here are a few of our go to's when life gets busy, schedules feel crazy, and there doesn't seem to be time for anything...

1. The 10 Second Pause. Link a 10 second pause to something you do a few times a day. For example, if you are a coffee drinker, every time you have a cup of coffee, take 10 seconds to do something simple and reflective - a deep breath, close your eyes, stretch. Nothing too fancy, reset your space by moving your attention to something else for 10 seconds. That's it.

2. A family affair. Write inspirational sayings, notes, thoughts on slips of paper (get the entire family involved), then put them in a jar, a bottle, or a basket. When you need a pick-me-up or are feeling a bit off, pick one (you can even make it a daily affair). 

3. Ground. The simplest and easiest way to change things up. Give yourself a grounding cord. Imagine a tree trunk, a line of color, a waterfall, a rope, a rainbow beam, or any other image that pops up for you - connect that image from the base of your spine to the center of the earth. Let that be a place to release anything that you are ready to let go of - stress, tension, unease, or pain (for example). You can do this with your eyes open or closed, seated, standing, or lying down. Make it part of your morning routine and see what shifts!  

4. Golden ribbon. This is a great visualization that children love too. Imagine your day lined with gold. See a golden ribbon laced through your day brightening everything up and making it golden. This technique creates space for ease. You can do this with your eyes open or closed in a matter of seconds. 

Play with these ideas - make them your own - share them with family and friends. Have fun!

ps - for more easy and fun techniques to bring mindfulness and meditation into your life every day, check out our AMP program. 

This post originally appeared on September 6, 2016.