Passion Unleashed:

Solopreneurship!

# 6 Mindfulness Made Simple

Attitudes, Benefits and Easy Pracitces

Published Date 

12 December 2024

Author

Michelle Knight,
The Life Passion Coach

Category 

Solopreneur Lifestyle

Today, I’ll be talking about the six key benefits of being more mindful and I’ll give you a few techniques you can try to bring mindfulness into your life. Mindfulness can bring joy by helping you be more aware of the present moment, appreciate what’s around you, and be more in tune with your emotions. To find out more, you’ll have to read on…

Bonjour mes amis et bienvenue! I am The Life Passion Coach, Michelle Knight, I’m a digital nomad, a passport stamp collector and an avid reader and motorcyclist. Today I want to talk to you about the six key benefits of being more mindful and I’ll give you a few techniques you can try to bring more mindfulness into your life. Mindfulness can bring joy by helping you be more aware of the present moment, appreciate what’s around you, and be more in tune with your emotions.

Mindfulness is the art of fully experiencing and appreciating each moment for what it is. At its core, the foundation of mindfulness lies in something as simple and profound as bringing attention to your breath. This ancient practice invites us to be completely aware of what’s happening in the present moment—both within ourselves and in the world around us. It’s about stepping out of the “autopilot” mode we often find ourselves in and embracing life as it unfolds, moment by moment, without judgment or preconceived notions.

The benefits of mindfulness go far beyond simply being present. Research suggests that practicing mindfulness can help us better manage stress, cope with serious illness, and even reduce anxiety and depression. Many people who embrace mindfulness report feeling more relaxed, experiencing greater enthusiasm for life, and enjoying improved self-esteem. Additionally, studies show that mindfulness can have physical health benefits, such as lowering blood pressure and improving sleep quality.

Mindfulness teaches us to focus on the present rather than being consumed by worries about the future or regrets about the past. With practice, we become more attuned to the small joys in life—the warmth of sunlight on our skin, the sound of laughter, or the kindness in a loved one’s gaze. By noticing these moments, we cultivate gratitude and open the door to more joy in our daily lives.

Here are the 6 key benefits I have found with a regular practice of mindfulness:

  1. Self-control, through enhanced self-insight, morality and intuition;
  2. Objectivity, promoted through learning the skill of self-observation;
  3. Affect tolerance, or more adaptive responses to stressful or negative situations;
  4. Equanimity, or a reduction in emotional reactivity;
  5. Improved concentration, focus and mental clarity;
  6. Emotional intelligence and the ability to relate to others and oneself with kindness, acceptance and compassion.

If you would like more information, the American Psychological Association publishes a quarterly “Continual Education” article. In their July/August 2012 article they talk about the definition of mindfulness and its benefits through the practice of mindful meditation. (See the following link at the bottom of the page to read more.)

Other studies have also shown that levels of dopamine (the neurotransmitter of pleasure), serotonin (the neurotransmitter of happiness), and GABA (the neurotransmitter of calmness) all rise in response to meditation. And in people who practice on a daily basis, they send signals more routinely. So in short; mindful meditation makes us happier and brings us more pleasure and peace, or calmness.

If the essence of mindfulness is awareness of your breath. It is important to realise that your mindset and attitude also play a role in cultivating a successful mindfulness practice. According to Jon Kabat-Zinn in his book, “Full Catastrophe Living,” seven attitudinal factors constitute the major pillars of mindfulness practice.
The 7 attitudes are:

The 7 Attitudes of Mindfulness

1. Non-judging. Be an impartial witness to your own experience. Become aware of the constant stream of judging and reacting to inner and outer experience. Try not to get caught up in ideas, opinions, likes, and dislikes. As you notice your mind wander, try not to judge yourself for not paying attention, acknowledge your mind has wandered, and return your attention to your breath.

2. Patience. A form of wisdom, patience demonstrates that we accept the fact that things sometimes unfold in their own time. Allow for this. Give yourself permission to take the time you need for mindfulness and see what unfolds in the present time instead of rushing to get somewhere else or to be better.

3. Beginner’s Mind. Remaining open and curious allows us to be receptive to new possibilities and prevents us from getting stuck in the rut of our own expertise. Consider opening yourself up to new possibilities, as if you’re seeing things for the first time or through the eyes of a child.

4. Trust. An integral part of mediation training is trusting yourself and your feelings. While you may make mistakes along the way, look inward for guidance, and trust your intuition. Be receptive to what you learn from others, but it’s also a good idea to learn to listen and trust yourself. Know that it’s OK to make mistakes.

5. Non-Striving. It’s likely that most of what you do in life, you do with a purpose or goal. But, mindfulness meditation involves “non-doing” and focusing on seeing and accepting things as they are in the present moment. Embrace the moment you are in, hold onto your awareness, and try not to react or transition into goal-setting mode.

6. Acceptance. See things as they are. Acceptance involves allowing things to be as they are without trying to change them. When you accept your current situation without wishing it was different or trying to change it, you’re able to be more aware of what you are experiencing at that moment.

7. Letting Go. When we pay attention to our inner experience, we discover there are certain thoughts, emotions and situations the mind wants to hold onto. Let your experience be what it is right now. Try not to get caught up in judging each experience. Just let it be and let it go.

Mindfulness allows us to reconnect with the simple pleasures of life, the ones we often overlook in the busyness of our daily routines. By focusing on the present moment, we begin to notice the beauty in small, everyday experiences—a child’s laughter, the soothing rhythm of rain against a window, or the comforting aroma of a morning cup of coffee. These moments, though seemingly ordinary, hold a profound ability to spark joy when we pause long enough to appreciate them fully. Mindfulness helps us to slow down and savor these experiences, enriching our lives with gratitude and a sense of wonder.

Moreover, practicing mindfulness can transform how we approach challenges and difficulties. Instead of being overwhelmed by stress or caught in cycles of negative thinking, mindfulness teaches us to observe our emotions with curiosity and compassion. This shift allows us to respond to life’s ups and downs with greater resilience and calmness. As a result, we feel more empowered and less reactive, creating space for positivity and joy to take root, even during tough times. Over time, this practice becomes a source of steady contentment, helping us cultivate a life that feels more meaningful and fulfilling.

I would like to suggest some mindfulness techniques you can try for yourself. You only need to find what works for you, set up a daily habit at a set time, and be consistent to get the full benefits:

  • Body scan
    • This is where you start with either your toes or your fingertips and focus your attention on that body part until you can feel each fingertip, then move onto the fingers themselves, feeling each one, then the wrists, then the forearms, etc, etc. Basically you scan through each adjoining body part focusing your attention on only that body part. You do this for each adjacent body part through the whole body from top to bottom or bottom to top if you started in your toes.
  • Deep breathing
    • This is full and deep breaths in to fully inflate your whole lungs, then hold that breath for 3 seconds, then slowly release all of the breath until you literally have no breath left in your lungs. Do this repeatedly – it takes six deep breaths to change your state.
We track your progress and adjust the plan when necessary.
  • Resonance breathing
    • Also known as coherent breathing, is a breathing technique that involves breathing at a slow rate to synchronize heart rate and breathing oscillations. The target rate is usually between 4.5 and 7 breaths per minute, but it depends on the individual.
  • Mindful meditation
    • Techniques can vary, but in general, mindfulness meditation involves deep breathing and awareness of body and mind. It is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body without judgment.
  • Guided meditation
    • Guided meditation is a structured meditation practice where a teacher or trained practitioner guides the meditator through the session. The guide’s voice and instructions help the meditator focus on the present moment and the meditation’s objectives.
  • Mindful movement
    • This usually involves deliberately slow movement to help you focus your attention on your body as it moves in the moment and your breath. For example, yoga vinyasa or tai chi, or qigong are good options for this.
  • Mindful walking
    • Mindful walking is a practice that involves being present and aware of your body and surroundings while walking. As you inhale and exhale, pay attention to each step you take and your breathing. Try to match your steps to your breath.
  • Five senses exercise
    • The five senses exercise, also known as the 5-4-3-2-1 technique, is a mindfulness practice that helps you focus on the present moment and reduce anxiety and here is how to do it:
    • Name five things you can see; Name four things you can touch; Name three things you can hear; Name two things you can smell; Name one thing you can taste.
  • Focus on single-tasking
    • We must relearn how to focus our attention on one task, rather than becoming drawn into another project or social distraction. By consciously blocking out distractions, you counteract the stop-start nature of task-switching and instead reach a flow state. It can help to set a timer for 20 minutes to start with, then take a 5 minute break ang go again.
  • Write in a journal
    • Journaling is the practice of regularly writing down your thoughts, feelings, experiences, and reflections. It can take various forms and serve multiple purposes, including personal reflection, goal setting and planning, creative expression, and gratitude development.
  • Morning pages
    • Morning Pages are three pages of longhand, stream of consciousness writing, ideally done first thing in the morning. There is no wrong way to do Morning Pages – they are not high art. They aren’t even “writing.” They are about anything and everything that crosses your mind, and they are for your eyes only. 

Let me just finish up by leaving you with a few resources to help you get started on your own mindfulness practice:

From the American Psychological Association

From the U.S. Department of Health and Human Services

From the University of California

From the Mayo Clinic

I’m still giving away my two Freedom Pursuit Checklists – either the “Nomad Nirvana: Your Starter Checklist to Freelance Freedom” or the “Side Hustle Serenity: Your Checklist to a Profit Partners Passion”. I’m giving these away to you, completely free – all you have to do is fill out a basic form so I can email you the checklist you have chosen.

I have developed these checklists to get you started on your journey and give you some actions that you can take to get the ball rolling. The idea is to lay a strong foundation that will enable you to move forward and make meaningful progress. These lists will provide a basic roadmap that will help you identify and prioritise the steps you need to take to reach your destination. 

If you are interested in the details of the Freedom Pursuit Checklists, just go to my website and click on the button to fill out the form and receive the checklist you chose. Just remember, big change requires big support, and I’m here to help you through the transition from the rat race you’re running now to the passionate, fulfilled life you want for yourself.

Thank you for reading this BLOG post of the “Freedom Unleashed: Solopreneurship” Broadcast.  Believe in yourself and trust the process. Always look for new opportunities and be open to change. Enjoy the journey and make the most of it. Don’t be afraid to try new things. Take the first step, embrace the journey, and rediscover the excitement and purpose that life has to offer. Until next time, stay passionate.

I will leave you with my final thoughts:
BDK – Be Brave, Be Different and Be Kind. Remember: Laughter is the answer to everything.
Je vous remercie et je vous souhaite une bonne journée.

 
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