{"id":5495,"date":"2016-08-10T20:48:39","date_gmt":"2016-08-10T20:48:39","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=5495"},"modified":"2016-08-16T20:34:04","modified_gmt":"2016-08-16T20:34:04","slug":"how-to-live-in-the-moment-6-simple-ways-to-practice-mindfulness","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2016\/08\/10\/how-to-live-in-the-moment-6-simple-ways-to-practice-mindfulness\/","title":{"rendered":"How to Live in the Moment: 6 Simple Ways to Practice Mindfulness"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5498\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/08\/10\/how-to-live-in-the-moment-6-simple-ways-to-practice-mindfulness\/recycle-1000785_960_720\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/08\/recycle-1000785_960_720.jpg?fit=727%2C720&amp;ssl=1\" data-orig-size=\"727,720\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"recycle-1000785_960_720\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/08\/recycle-1000785_960_720.jpg?fit=727%2C720&amp;ssl=1\" class=\"alignnone size-full wp-image-5498\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/08\/recycle-1000785_960_720.jpg?resize=727%2C720&#038;ssl=1\" alt=\"recycle-1000785_960_720\" width=\"727\" height=\"720\" \/><\/p>\n<p>It seems in the past few years, everyone is touting the benefits of mindfulness. But what is mindfulness exactly, and how can you benefit from being more mindful in your daily life? Mindfulness is the practice of <a href=\"http:\/\/www.wildmind.org\/applied\/daily-life\/what-is-mindfulness\" target=\"_blank\">intentional focus<\/a> and the art of being present in the moment. It\u2019s often used as a therapeutic technique and includes being fully accepting of your own thoughts, emotions, and experiences, free of judgement of ourselves and others.<\/p>\n<p><strong>Why Practice Mindfulness? <\/strong><\/p>\n<p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12883106\" target=\"_blank\">Practicing mindfulness meditation<\/a> even for a short duration has been found to have benefits on the brain and immune system. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22363278\" target=\"_blank\">Another study<\/a> found that \u201cmindfulness meditation may alter the efficiency of allocating cognitive resources, leading to improved self-regulation of attention,\u201d indicating potential benefits for those who suffer from ADHD or other conditions that impact memory, concentration, and ability to focus, or for those who wish to improve in these areas.<\/p>\n<p><a href=\"http:\/\/greatergood.berkeley.edu\/images\/uploads\/Keng_Review_of_studies_on_mindfulness.pdf\" target=\"_blank\">Other research<\/a> has found that mindfulness contributes to various positive psychological effects, such as enhanced well-being, reduced emotional reactivity, and improved behavioral regulation. It can also help you energize for physical activity such as playing sports or working out at the gym. Finally, mindfulness can help you sleep better by <a href=\"http:\/\/www.health.harvard.edu\/blog\/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726\" target=\"_blank\">relieving the underlying factors<\/a> that contribute to insomnia such as stress, anxiety, and depression. And when you sleep better, you\u2019re better able to function at your best during the day.<\/p>\n<p>&nbsp;<\/p>\n<h2>Simple Steps to Practice Mindfulness<\/h2>\n<p><strong>1. Do just one thing at a time, and do it both slowly and deliberately<\/strong>.<\/p>\n<p>That also means <a href=\"http:\/\/www.rd.com\/health\/wellness\/10-steps-to-mindfulness\/\" target=\"_blank\">doing less<\/a>, which allows you to focus greater concentration on the tasks to which you dedicate your time.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>2. Write <a href=\"http:\/\/www.thewellnessbucket.com\/how-to-identify-your-priorities-take-immediate-action-so-that-youre-successful-everyday\/\" target=\"_blank\">down your top three priorities for each day<\/a> at the start of the day.<\/strong><\/p>\n<p>By prioritizing your most critical tasks and documenting them, you can free your mind from the constant thoughts and worries that plague you all day regarding whether you\u2019re meeting the obligations that are most important.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3. Practice mindfulness meditation and relaxation techniques<\/strong>.<\/p>\n<p>There are a variety of approaches to meditation that can help you become more mindful. Meditation and relaxation techniques can help you learn to let go and accept your thoughts and experiences as well as those of the people around you.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4. Learn to <a href=\"http:\/\/www.mindful.org\/how-do-i-bring-more-mindfulness-into-my-life\/\" target=\"_blank\">narrow your focus<\/a> and bring awareness to the sensation of your breathing<\/strong>.<\/p>\n<p>This technique is useful for switching your gears and resetting your attitude when you\u2019re experiencing frustration or confusion.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>5. Find an outlet for your creative energy.<\/strong><\/p>\n<p>Mindfulness is said to enhance <a href=\"https:\/\/www.sciencedaily.com\/releases\/2012\/04\/120419102317.htm\" target=\"_blank\">creativity<\/a>, and those creative endeavors can help you become more mindful, too. Channeling your creative energy into painting, writing, dancing, or some other form of art can help you release tensions, let go of stress, and improve your overall well-being.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>6. Allow yourself to daydream. There\u2019s value in doing nothing and letting your mind wander.<\/strong><\/p>\n<p>In fact, taking a few minutes to allow your mind to wander wherever it goes can be incredibly powerful. Researchers at <a href=\"https:\/\/labs.psych.ucsb.edu\/schooler\/jonathan\/research\/mind-wandering\" target=\"_blank\">UCSB\u2019s Meta Lab<\/a> found evidence to suggest that \u201cmind-wandering can enable prospective cognitive operations that are likely to be useful as individuals navigate through their daily lives.\u201d If you have access to a pool, it can be very calming to relax in the water to let your thoughts take you where they want to (it doesn\u2019t hurt to <a href=\"http:\/\/www.intheswim.com\/eGuides\/burning-calories-in-the-pool\" target=\"_blank\">burn some calories <\/a>while you\u2019re in there either).Letting your mind wander for a few minutes or doing nothing and simply just \u201cbeing\u201d can re-energize you to tackle those three top priorities you\u2019ve documented for the day.<\/p>\n<p>Mindfulness is more than simple meditation; it\u2019s a way of living. Mindfulness takes practice and can often be unique to the individuals who practice it, but working towards a more mindful lifestyle can offer tremendous benefits for those who commit to mindfulness. With so many ways to practice mindfulness, a few simple changes to your day-to-day routine and your approach to life can offer dramatic shifts in psychological well-being.<\/p>\n<p>Paige Johnson is a self-described fitness \u201cnerd.\u201d She possesses a love for strength training. In addition to weight-lifting, she is a yoga enthusiast, avid cyclist, and loves exploring hiking trails with her dogs. She enjoys writing about health and fitness for <a href=\"http:\/\/learnfit.org\/\" target=\"_blank\">LearnFit.org<\/a><\/p>\n<p>Image via <a href=\"https:\/\/pixabay.com\/en\/recycle-practice-circulate-symbol-1000785\/\" target=\"_blank\">Pixabay<\/a> by johnhain<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; It seems in the past few years, everyone is touting the benefits of mindfulness. But what is mindfulness exactly, and how can you benefit from being more mindful in your daily life? Mindfulness is the practice of intentional focus and the art of being present in the moment. It\u2019s often used as a therapeutic [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[2007],"tags":[6197,5004,116588,2616],"class_list":["post-5495","post","type-post","status-publish","format-standard","hentry","category-musings","tag-meditation","tag-mental-health","tag-mindfulness","tag-stress"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Live in the Moment: 6 Simple Ways to Practice Mindfulness - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/08\/10\/how-to-live-in-the-moment-6-simple-ways-to-practice-mindfulness\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Live in the Moment: 6 Simple Ways to Practice Mindfulness - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"&nbsp; It seems in the past few years, everyone is touting the benefits of mindfulness. 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Dharnaa, Dhayana and Samadhi","author":"Dave","date":"May 16, 2022","format":false,"excerpt":"All three words or phrases described here, are taken from\/recorded within The\u00a0Yoga Sutras\u00a0of Patanjali. Dharnaa Dharnaa, is a sankskript word meaning \"focus\" or \"concentration\". It has different translations and different yogis tend to teach the concept slightly differently. Some say it relates to the focus on what you want to\u2026","rel":"","context":"In &quot;yoga&quot;","block_context":{"text":"yoga","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/yoga\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/uU4tVp4gV5Q\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2680,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/02\/18\/how-to-meditate\/","url_meta":{"origin":5495,"position":1},"title":"How to Meditate","author":"Dave","date":"February 18, 2015","format":false,"excerpt":"I'm not an expert at all, but I think mindful meditation kind of goes like this: Decide on a phrase that you can repeat in your head. Sit down somewhere, repeat phrase and focus on either the phrase or your breathing. Every time your attention strays from breathing or mantra\/phrase,\u2026","rel":"","context":"In &quot;Musings&quot;","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/musings\/"},"img":{"alt_text":"yoga crete","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/08\/crete.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":14818,"url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/03\/27\/nymag-andrew-huberman-response-from-a-fan\/","url_meta":{"origin":5495,"position":2},"title":"NYMag Andrew Huberman &#8211; Response from a Fan","author":"Dave","date":"March 27, 2024","format":false,"excerpt":"I can only speak for men, as I am a man, and as we've seen by the soaring rates of mental illness and suicide - a lot of men are fucked. Many of us grow up, for whatever reason, without a father. We then enter an education system, dominated by\u2026","rel":"","context":"In &quot;Huberman Lab Notes&quot;","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/huberman-lab-notes\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6533,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/03\/18\/sleep-deprivation-insomnia-some-helpful-tips-hopefully\/","url_meta":{"origin":5495,"position":3},"title":"Sleep Deprivation &amp; Insomnia &#8211; Some Helpful Tips (hopefully)","author":"Dave","date":"March 18, 2017","format":false,"excerpt":"*For Informational Purposes only* Everyone I know is struggling with sleep at the moment, oh and me too - a little. Wake up for a pee and can't get back off to sleep... Chronic sleep deprivation can result from or result in (confusingly) depression & anxiety, and obviously takes its\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/nutrition\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/03\/sleepinfographic3.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":3113,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/08\/14\/hippy-walking\/","url_meta":{"origin":5495,"position":4},"title":"Hippy Walking","author":"Dave","date":"August 14, 2015","format":false,"excerpt":"Always mean to get round to that meditation lark, but never have time? Yea me too, well, I never manage my time well enough to get it done anyway. I downloaded the HeadSpace app and think I got to about day 2 before forgetting for a fortnight, that I was\u2026","rel":"","context":"In &quot;Musings&quot;","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/musings\/"},"img":{"alt_text":"Mindful walking","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/hope.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/hope.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/hope.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/hope.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":3073,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/30\/the-power-of-now-summary-review\/","url_meta":{"origin":5495,"position":5},"title":"The Power of Now Summary &amp; Review","author":"Dave","date":"July 30, 2015","format":false,"excerpt":"The Power of Now by Eckhart Tolle Great book - quite intense; I wouldn't recommend it for your first spiritual psychological type book. \u00a0A better book to start thing with would be Dale Carnegie's Stop Worrying and Start Living book, for example. \"YOU ARE NOT YOUR MIND\" - is the\u2026","rel":"","context":"In &quot;Books&quot;","block_context":{"text":"Books","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/books\/"},"img":{"alt_text":"apollo creed","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/07\/apollo.jpg?fit=500%2C320&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/5495","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=5495"}],"version-history":[{"count":15,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/5495\/revisions"}],"predecessor-version":[{"id":5512,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/5495\/revisions\/5512"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=5495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=5495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=5495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}