Declutter Your Mind

[fullwidth backgroundcolor=”” backgroundimage=”” backgroundrepeat=”no-repeat” backgroundposition=”left top” backgroundattachment=”scroll” video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” bordersize=”0px” bordercolor=”” borderstyle=”” paddingtop=”20px” paddingbottom=”20px” paddingleft=”0px” paddingright=”0px” menu_anchor=”” equal_height_columns=”no” hundred_percent=”no” class=”” id=””][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]

Declutter Your Mind

[/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][/fullwidth][fullwidth backgroundcolor=”” backgroundimage=”” backgroundrepeat=”no-repeat” backgroundposition=”left top” backgroundattachment=”scroll” video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” bordersize=”0px” bordercolor=”” borderstyle=”” paddingtop=”20px” paddingbottom=”20px” paddingleft=”0px” paddingright=”0px” menu_anchor=”” equal_height_columns=”no” hundred_percent=”no” class=”” id=””][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][imageframe lightbox=”no” style_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””] [/imageframe][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][/fullwidth][fullwidth backgroundcolor=”” backgroundimage=”” backgroundrepeat=”no-repeat” backgroundposition=”left top” backgroundattachment=”scroll” video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” bordersize=”0px” bordercolor=”” borderstyle=”” paddingtop=”20px” paddingbottom=”20px” paddingleft=”0px” paddingright=”0px” menu_anchor=”” equal_height_columns=”no” hundred_percent=”no” class=”” id=””][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]Our minds are a reflection of our environment, as our surroundings can directly impact how we think and how we feel. But isn’t also possible that our environment can be a reflection of our minds? Clutter within your thoughts can have a detrimental effect on your entire day, because it is impossible to focus on external tasks when you are not at peace internally. Decluttering your mind is an intentional application of mental energy, and like any mindfulness technique, it does take practice. The following tips will help guide you towards a restful and focused mind.

Write it down – This is as simple as a to-do list, and is less complex than journaling. You can free mental space by writing down what needs done, rather than having to repeatedly recall a task to prevent forgetfulness.
Exercise – Physical activity of any kind releases endorphins that boost energy and improve mood. Activities such as a mindful walk have shown to reduce the clutter in our minds and promote connectivity with the world around us.
Prioritize – You absorb an enormous amount of information each day, and if you do not prioritize that information, your mind can easily become overwhelmed. Decide what deserves your immediate attention and set the rest aside.
Let go – Not every thought deserves a reaction. If an idea is of no importance or consequence, allowing it to flow out of your mind will help minimize clutter.
Meditate – Meditation has numerous calming benefits for the mind and body. A few minutes each day will have a positive impact on your thoughts and emotions.
Practice gratitude – Practicing gratitude clears mental clutter by acknowledging all that you have, and it is a key component of mindfulness. It has shown to reduce stress, simply by recognizing the realities of the moment you are in.
Journal – This method allows you to release thoughts that are circling, but there is also value in distancing yourself from the topic at hand. You will find it difficult to process your thoughts faster than you can write them; therefore, your perspective changes.

A cluttered mind compromises clarity and lacks coherent vision in the moment. These tips will allow you to step away from complaints, concerns, and ruminations about the past, present, and future. A mind free of clutter can be more present, and it becomes easier to make decisions and respond positively, even amidst negative experiences. A clutter-free mind is empowering, and mindfulness can help you achieve the mental space to confidently tackle each day.[/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][/fullwidth]

Mindful Walking in Nature

[/fusion_text][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][imageframe lightbox=”no” style_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””] [/imageframe][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]There is a widespread misunderstanding about mindfulness that prevents people from realizing its limitless benefits. Mindfulness does not exist only in quiet, still spaces. Mindfulness surrounds us, and experiencing mindfulness in nature is particularly helpful. Attending to calm surroundings not only connects us to our environment, but to a deeper place in our own being. For those struggling to be mindful, and even for those proficient in meditation, a mindful walk through nature can ease many troubles.

What does it mean to walk mindfully?

Walking mindfully is realizing the external effect of the actual process of walking and the subsequent internal experience. To walk mindfully, the focus must be on each of your senses, rather than the end destination. With each step, you must focus on placing one foot in front of the other. You listen closely to the beat of your own heart, as well as the sounds of crunching leaves and singing birds. You gaze at all that surrounds you, paying close attention to the trees nearby and the sun in the distance. Without even realizing it, your thoughts are likely to quiet as the mental fog clears.

A mindful walk shifts your perspective.

Rather than focusing on the troubles of your current day or week, your awareness is restricted to the moment that you are in, connecting external and internal realities. However, this is not a deliberate avoidance of stress. Instead, it is a means of embracing the total experience and allowing yourself to view small problems in the larger realm of nature.

Why is it so important to walk in nature?

Although any kind of walk can be beneficial when striving to expel negative energy, it is nature itself that proffers a cleansing result. A study using portable brain technology demonstrated the differences in a walk through nature compared to a walk in an urban center. Green spaces require less of our mental attention, allowing the brain to relax, thereby reducing mental fatigue. We are often over-engaged, and a walk through nature can have a restorative effect.

What are the benefits of a mindful walk?

For those resistant to the idea of meditation, a mindful walk is a great option. Walking is an activity busy enough to motivate those who feel restless in a sitting meditation pose, but still quiet enough of an activity to allow the mind to focus. There are several benefits to a mindful walk:

Combats stress
Uplifts mood
Strengthens concentration
Increases awareness
Promotes body consciousness
Helps manage negative feelings

A mindful walk through nature encourages us to remember that we are part of something larger than ourselves, and that integrating our environment with our internal thoughts can promote connectedness throughout every aspect of our lives.

If you are struggling to connect to the present moment, a mindful walk through nature is an easy and healthy habit to develop. With practice, you’ll find that you can employ mindful walking at any point in your day, even in urban settings. Mindfulness can easily be incorporated into everything, and it will be easier to achieve awareness in life if you have practiced first in nature. The natural environment asks very little of us, and can hold our attention while also allowing for reflection.

Are you interested in learning how to integrate mindfulness into your life? Please join us on Friday, 10/27/17 from 6:30 pm – 9:00 pm for a stimulating evening on the topic of How to Communicate Mindfully Around Difficult Topics. [/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][/fullwidth]

Mindful Communication for Business Leaders

[/fusion_text][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][imageframe lightbox=”no” style_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””] [/imageframe][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]Mindfulness is an art. Mindfulness is an orientation – a way of life – and communication is one of the primary ways we can demonstrate mindfulness.

Communication encompasses more than just the words we speak. It includes our actions, the impressions others perceive while interacting with us, the impact of our written messages, and our body language. Communication is everything that is transmitted from us to others, and it includes both those things we consciously intend to communicate and those things others hear, see, and feel from us (even things we do not intend). Mindful communication is the result of being aware of those messages we send and those that others receive, and creating an environment where open, honest communication can occur. It is pure communication that minimizes misunderstanding and maximizes understanding.

The following actions of mindful communication can help you continue to develop into a mindful communicator in all areas of your life, including your role as a business leader.

Relax

Stress inhibits good communication, and when stress is conveyed by a leader, everyone else perceives it and internalizes it, as well. Prior to any communication in any setting, take an appropriate amount of time to relax – consciously and actively. Take a deep breath through your nose; hold it for a few seconds; let it out slowly. If possible, close your eyes while you do this. If you have a few minutes, read something that will make you laugh, then refocus calmly on the upcoming discussion. How you feel will impact how others feel, so feel good before you begin to communicate.

Prepare

Know what you want to communicate (the overall message, not necessarily the exact words). With the exception of delivering speeches in front of a group, don’t rely on memorized messages; rather, plan the general flow of the conversation and how you want to manage it, but be open to changes that bring deeper, more comprehensive insight and input from others.

Smile

This is advised so often that it tends to be ignored. Even if the topic of conversation is a serious issue, a smile at the beginning of the discussion is critical, to set a tone that will encourage mindful communication. The conversation can be serious and smiles can be scarce during the discussion, but starting with a smile invites others to the conversation.

Listen First

There are rare instances when you will need to give directives right from the start, but those instances truly are rare for those who are mindful leaders. Truly imminent crises are rare; in all other cases, listen first. Introduce the topic, then solicit input.

Understand before You Respond

Listen to understand. Listen until you understand. Restate what is said. Ask for clarification, even when you think you do understand. Your primary responsibility is to understand first. Only after you understand should you seek to be understood.

Share Your Opinion Last

Form your own opinion only after you have heard from others. Give serious consideration to their input, even if you have to pause during a meeting, and reflect on their opinions for a period of time. Never share your opinion first. More than anything else, that will inhibit honest input and limit the possible insights everyone will receive.

Respect Time

Honor people’s time. Start and end meetings on time.

Remember: At the most basic level, people want to be shown they are respected, appreciated, and loved, but they also want to feel respected, appreciated, and loved. How you communicate is more important than simply what you communicate, since anyone can say anything and be completely insincere. You have to mean what you say, and you have to say it in a way that others feel what you mean.

If you are truly mindful of others, others will be more mindful of you and of themselves, and that expanding mindfulness will improve not only how people feel about each other and their jobs, but also how they perform their jobs.[/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][/fullwidth]

The Art and Science of Being a Mindful Business Leader

Artistry takes dedicated practice. It takes listening and fine-tuning. It takes trial and error. And in the end, your efforts produce works of art – beautiful, unique, individualistic, breathtaking art.

What artists create is undeniably their own, but, to be fully appreciated, art must have an audience. Art that is most powerful is impactful. People walk away from exceptional art inspired in some way. Mindful communication is no different. When done well, it inspires replication by others. The end result of true mindfulness is not confined to you; it spreads to those around you and creates a united, mindful community.

Of course, there are scientific and psychological elements of mindfulness, as well, but, at its heart, being mindful is a state of awareness and benevolent action that is based on observation, impression, instinct, and communication. It is more than just being generally aware. Being mindful is being aware of the subtleties of human sensations and interactions. Mindful communication is an integral aspect of comprehensive mindfulness – the most obvious, fundamental way you convey your awareness of and concern for others.

As a business leader, there can be many things that distract from being mindful. Sales and revenue goals, hiring and firing decisions, rules and regulations, interpersonal conflicts, training requirements: these components of business can overwhelm leaders and cause them to forget about being aware of, and serving others, as distinct individuals. Personal lives can also contribute to a loss of mindfulness.

How can you be a mindful business leader, and why is it important that you do so?

The most successful and appreciated leaders, however, are those who can manage necessary tasks without losing sight of and caring for people: themselves, their families, their colleagues, their employees, their clients, their prospects, their communities, and everyone else with whom they interact.

At the most basic level, people need to feel loved and appreciated. This is universal. If you want happy, satisfied, loyal, long-term employees, the most important thing you can do is to be mindful of them – and to make sure they know that you are.

So, how can you be mindful of the people in your company, and how can you communicate in a mindful manner with them? The following suggestions are broad, because people are different, but working within these general guidelines is a great start toward becoming a truly mindful person and communicating in a mindful manner:

Become a mindful person, not just a mindful business leader.

Mindful business leaders are mindful people. You can’t be a mindful business leader and lack mindfulness in the other areas of your life. Don’t segment or silo your work persona from your non-work personality. Be consistently mindful in all areas of your life.

Remember: People are more than their jobs.

Know your employees as people first and employees second. If you lose sight of their individual humanity, they will become numbers or cogs in a system, and they will feel that emotional disconnect when you communicate. They will know you are aware of, but not mindful of, them.

Communicate with people.

Communication is a two-way street. Mindful communication requires talking with people – not merely at them – and listening first to understand, not to respond. It is a process of soliciting input and valuing that input enough to consider it carefully and consciously. It involves getting to know how and why people think and see and feel, not just what they think.

Understand and respect differences.

Differences make up the uniquely blended colors on the canvases of our lives. It is impossible to be fully mindful of others without understanding and respecting the things that make them unique. Consciously focus on creating a diverse employee base in as many ways as possible in your location.

Remember, however, that being mindful is not a result of completing a checklist or memorizing key words or phrases. Being mindful is not so much a process of just doing as it is a process of feeling and becoming. It is an art.

Your business can be a manifestation of your vision for the world around you. You might not be able to change the entire world, but you can change your own world. You can make your own amazing art and become a Master Mindful Artist along the way.[/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][/fullwidth]

Mindfulness and Mental Health

[/fusion_text][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][imageframe lightbox=”no” style_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””] [/imageframe][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]I have spent the last several months discussing how mindfulness can improve each area of our lives, and now I address the final area in which mindfulness proves to be important: mental health. Mental health is often the most difficult area to align, as the topic of mental health in general continues to be hidden in the shadows. Only recently have efforts been made to make mental health a safe topic of discussion, and it must be something we talk about more, considering that more than 300 million people suffer from depression, and roughly 7 percent of the world’s population suffer from an anxiety disorder. 450 million people suffer from some sort of mental disorder, and WHO predicts that at least 25 percent of the world population will experience a mental health issue during their lifetime. Scientific research has demonstrated that mindfulness can improve overall mental health in a number of areas.

Reduce Stress and Anxiety

The entire focus of mindfulness is to be present in the moment. Being present allows you to refrain from negative thinking and avoid ruminating on either past or future concerns. Mindfulness has proven to reduce stress and anxiety. By focusing on the moment and what can be controlled in that precise instant, mental health improves. When your mind is more flexible in its environment, you can respond positively, adapt to negative situations, and even recall events more accurately.

Improve Emotional Regulation

Studies have also shown that the brain is responsive to mindfulness. Not only does this change in mindset encourage you to think clearly and objectively about your relationships, but mindfulness increases activity in areas of the brain associated with attention and emotional regulation. This offers a better understanding of psychological well-being, as people discover that they can self-regulate many of their symptoms associated with poor mental health. This connection promotes recognition of the negative emotions and subsequent harm, allowing you to actively select positive emotions and resulting health.

Treat Disorders

What is most interesting about mindfulness and mental health is that it is at the forefront of the latest therapeutic interventions. People treated for disorders such as substance abuse – a condition constantly plagued by the risk of relapse – have realized remarkable improvements when mindfulness is incorporated. Those with ADHD can also benefit, as mindfulness offers focus, and anxiety symptoms are reduced when individuals can improve their ability to rationalize. In fact, mindfulness can often be more effective than drugs for treating many mental health conditions.

I cannot impress upon you enough the potential that is unleashed when mindfulness is incorporated.

“Working with Anne-Marie has definitely transformed my life path. When I met her, I was in great pain due to grief from the loss of my mother, total dissatisfaction in my job, and serious health issues. Within a couple months of working with Anne-Marie, I gained clarity on what I wanted to do and my goals.”

Grace Kraaijvanger, Founder & CEO, The Hivery

Mindfulness and Your Relationships

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Mindfulness and Your Relationships

[/fusion_text][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][imageframe lightbox=”no” style_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””] [/imageframe][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]The art of alignment is about synchronizing every aspect of our lives, and little by little, creating a happier and healthier self. This holistic approach emphasizes how mindfulness can improve the overall quality of life, with a close analysis of five key areas. Last month we began our journey exploring how mindfulness can improve physical health. Now we gain insight into how mindfulness can impact the many relationships we have.

Grow Compassion

Science tells us that mindfulness is linked with higher levels of satisfaction in both personal and professional relationships. Not only does mindfulness promote compassion, but it can actually minimize impulsive behavior. The ability to communicate clearly is the building block of a healthy relationship, and we can only do that if we practice compassion and demonstrate tolerance for other points of view and varied cultural backgrounds. Mindfulness provides the mental space to engage with others through a sympathetic lens, consistently evolving your understanding. Scientific studies have linked mindfulness to an increased resilience to relationship stress and increased relationship satisfaction.

Develop Empathy

Mindfulness within relationships encourages us to be more aware of our feelings, as well as the feelings of others. However, empathy transcends basic understanding, allowing us to be more generous in our attitudes towards others. Mindfulness, in the context of empathy, places the behaviors of others into the realm of circumstance rather than an assumption of a character flaw. Consequently, we are more quickly to forgive the negative behaviors of others and even be more mindful of how our own emotions impact those around us.

Rewire the Brain

Mindfulness requires practice, but as with any exercise, repetition builds strength. Mindfulness fortifies connections in the brain that affect our relationships, resulting in a chemical reaction that is more positive. Through mindfulness, the amygdala connects to the prefrontal cortex, reducing stress and anxiety in general. This engages the brain in positive thinking that is more concerned with protecting relationships instead of the self. When our defenses lower, we have the ability to think clearly and objectively.

This focus on mindfulness and relationships will also promote cognitive flexibility in the brain. The anterior cingulate cortex, associated with emotions and impulses, reframes our experiences. We are able to view our relationships from a different perspective, and then adapt to the changing environment.

Interacting with others can be a challenging task, but mindfulness can adjust your perceptions on a scientific level. Mindfulness can bring new depth to old and new relationships, while creating a more content sense of self that is confident within those relationships. Next month, we’ll explore the link between mindfulness and family.[/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth]

Mindfulness and Your Physical Health

[/fusion_text][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][imageframe lightbox=”no” style_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””] [/imageframe][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]Last month, I discussed the importance of mindfulness in life. Because the art of alignment lies in synchronizing all areas of our lives, integrating a gentle and consistent awareness to each area of our lives will, in turn, improve all others.

Mindfulness has an enormous and positive impact on our physical health. Increasing awareness towards our physical bodies subsequently encourages us to nurture a healthier relationship with ourselves. In terms of physical health, we feel more connected overall when actively aware of our bodies and related sensory experiences.

Healthy thoughts, healthy body

Our physical health is largely related to how in tune we are with our bodies. For example, the practice of daily mindfulness diminishes the severity and duration of colds, resulting in a more joyful existence. Mindfulness also reinforces weight loss goals. As our thoughts are consistently aligned with healthy diet and exercise choices, we learn to make better decisions for ourselves and take full responsibility for our lives. Furthermore, by training ourselves to connect to our minds and bodies, we notice immediate and significant changes in how we feel. Mindfulness is a proactive and scientifically proven measure against illness and stress.

Stress management

Stress affects physical health in many ways, and mindfulness has repeatedly been proven to lower stress levels as well as stress-related diseases. When our stress levels decrease, so do our blood pressure readings, and lower blood pressure reduces the risk of heart disease. Stress also raises cortisol levels, which influence our nervous systems and have a negative impact on weight, particularly belly fat. Reducing stress improves several common ailments, including digestive issues, insulin resistance, and sleeplessness.

Pain management

We can’t always control what physically ails us, but mindfulness can promote awareness of our personal reality and adjust our perceptions accordingly. Mindfulness encourages us to simply notice pain without judgment or negative thoughts. Noticing pain in the moment minimizes the concern of having to reduce or eliminate it, which also reduces the frustration associated with the experience of chronic pain. Awareness of pain allows us to recognize the ebb and flow, as well as learn what helps and what doesn’t in terms of easing pain. When we realize that pain is not a constant and unchanging element that we have little control over, stress is reduced.

Paying attention to our physical health through mindfulness and meditation has proven measurable and profound effects on our quality of life. It is obvious how focusing on mindfulness can not only have a positive impact on our physical health, but can also help us in aligning other areas of our lives.

Physical health is one component of an aligned and peaceful life. Next month, I will discuss how mindfulness improves your relationship with yourself and others.[/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][/fullwidth]

5 Areas Where Mindfulness Can Improve Your Life

[/fusion_text][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][imageframe lightbox=”no” style_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””] [/imageframe][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]I am a firm believer in the alignment of every aspect of life, as well as an appreciation for the moment. If one area is out of sync with the rest, the resultant dissonance has a detrimental effect on all other areas. With so much potential available to each one of us, daily mindfulness is an important tool in achieving our individual goals. Over the years, research has emphasized the benefits of mindfulness, and there are five key areas where mindfulness can truly make a difference in the overall quality of your life.

Physical Health

Your mind is a powerful health tool, and making mindfulness a habit can improve your physical health in a number of ways. How can something that happens completely within your mind enhance your physical health? Not only has mindfulness been proven to reduce stress in general, but it can be an effective way to combat conditions such as heart disease, high blood pressure, and chronic pain. Mindfulness can also help improve how well you sleep, and there is no doubt a decent night’s sleep can improve your day!

Relationships

We all want better relationships in both our personal and professional lives. Mindfulness taps into your ability to form healthy emotional connections, as well as respond positively to emotional stress. The ability to communicate effectively with another person is the building block of a strong relationship. Mindfulness can help you capitalize on this skill with poise and clear thinking. Mindfulness is a tool that can help you build healthier relationships with family members, friends, and colleagues. This, in turn, leads to better conflict resolution and opens your mind to different solutions and other perspectives, at the same time encouraging empathy towards others. Most disagreements stem from a lack of understanding as well as a negative perception of the past. Living in this moment with a broader view can completely change how you interact with others.

Family

There is a misconception that mindfulness is solely an independent activity, practiced only in a meditative space. But family life can also benefit from mindfulness, when employed as a tool for positive parenting. This parent tool-kit shares some insightful and inspiring ideas for incorporating mindfulness into the family routine, which can teach children about regulating emotions and making smart decisions.

Work

You’re not too busy to practice mindfulness during the day, even at work. Being present and consciously aware of tasks, conversations, and interactions will help you improve your performance and minimize distractions. Mindfulness also gives you the mental time and space you need to make effective decisions, especially in high-stress situations. By using mindfulness at work, you can be more productive and less likely to find yourself in a heightened emotional state.

Mental Health

Your mental health is just as important as your physical health, and mindfulness has been proven repeatedly to be an effective intervention for chronic stress and many other disorders. According to an in-depth analysis of mental health and mindfulness research, mindfulness is shown to improve quality of life in measures of depression, anxiety, and coping skills. Mindfulness can alter the cognitive processes that result in mental health challenges, increasing positive effect and decreasing negative effect. It is a literal, and research-proven, “out with the bad and in with the good” result.

Not only that, but mindfulness can improve memory and focus. Mindfulness allows the mind to be more flexible in its environment, as well as more connected. This means that the brain can more readily adapt to negative situations, increasing the ability to respond positively and reduce stress.

In the coming months, I will explore mindfulness in more depth as it relates to each of these five areas. Embracing mindfulness stimulates a domino effect. Improvement in one area leads to more satisfaction in another. When your life is aligned, every aspect flows smoothly, and mindfulness can connect the pieces. To me, this is truly the Art of Alignment.[/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][/fullwidth]

What Works 100% of the Time

[one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][fullwidth backgroundcolor=”” backgroundimage=”” backgroundrepeat=”no-repeat” backgroundposition=”left top” backgroundattachment=”scroll” video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” bordersize=”0px” bordercolor=”” borderstyle=”” paddingtop=”20px” paddingbottom=”20px” paddingleft=”0px” paddingright=”0px” menu_anchor=”” equal_height_columns=”no” hundred_percent=”no” class=”” id=””][fusion_text]

What Works 100% of the Time

[/fusion_text][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][imageframe lightbox=”no” style_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””] [/imageframe][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]As a practice, before I begin to write my newsletters, I take the time to read a special “writing” prayer that ends with, “Help me be a force for good with my words.”

I love that because it allows me to write from a place of non-attachment to the outcome and full connection from my heart. It reminds me that what I am doing here is to share what I know in the hopes of spreading goodness in the world. I also realize that to a large extent, I am writing because my Spirit has something to share. I discipline my mind to take a back seat to allow my heart to speak so that I don’t mask what I really want to say for fear of being judged.

Ever feel that way…..fearing judgment from others?

Well, I certainly do! The fear of being judged can be so strong that it can paralyze us from actually stepping up to our “true” calling in life. It is a powerful foe if we let it.

But today, I write because I want to remind you that using your words to create goodness in the world is an absolute guarantee for living a more fulfilled and meaningful life and that judgment should be ignored at all cost! You know exactly what I mean, don’t you? Of course, you do because when someone uses loving and kind words towards you, you feel good, appreciated, recognized, and honored and conversely, the fear of being judged stunts all growth.

Using words as a means to create goodness in the world is a simple practice that goes a very long way. To be sure, it requires a certain amount of discipline at first. It will take some awareness to focus on how we are to respond to another or even to ourselves!

Notice, if you naturally use kind words when you are talking to yourself or if you tend to be harsh. Do you acknowledge yourself for the work that you’ve done today? Do you acknowledge yourself for showing up? Do you thank your amazing body on a daily basis for functioning at such a high level?!

I heard recently that the root of the word discipline comes from the word “disciple.” The definition of the word disciple as per a quick search on google is “a follower or student of a teacher, leader, or philosopher.”

As per Kim John Payne, author of The Soul of Discipline, discipline can be interpreted as a tool to “guide,” to get others “to follow you happily and well and have fun doing it.” So, discipline in this sense is not used as a tool to punish, or to obey rules but rather, as the root word suggests, to voluntarily follow and emulate another by practicing everyday so as to enhance one’s knowledge.

To me, this definition makes perfect sense and furthermore, excites me! I think that we have been bamboozled into thinking and/or believing that discipline in large, has to do with a punitive approach.

Instead, what I continue to learn is that if someone chooses to use discipline as a means for self-improvement, personal growth and focused action, that discipline is our best friend!

I am reminded of this every single day in my practice where my clients have developed incredible discipline and have become marathon runners, devoted parents, professional dancers, yoga instructors, committed entrepreneurs and fearless game changers.

Just imagine if you disciplined yourself to Be A Force For Good With Your Words! Imagine the possibilities if you used language to uplift another, to congratulate someone, to use your words to transform misery into complete ecstasy! You would become a Ninja Word Bender, that’s what 😉

Today, Be A Force For Good With Your Words. Uplift. Enlighten. Support!

Onwards!

What I’m up to:

Exploring New Meditation:
Sri Mooji:

Recommended Book:
The War of Art by Steven Pressfield. (Awe-mazing book!!)

You are Beautiful Project (perfect example of using words & media to uplift another):
http://www.boredpanda.com/people-told-you-are-beautiful-video-shea-glover

You can find me at www.artofalignmentacademy,
https://www.facebook.com/ArtofAlignmentLLC
https://www.linkedin.com/in/anne-marie-duchene
on twitter @ducheneam

I am a writer, presenter, coach, mentor, teacher, Certified Hellerwork Structural Integration Practitioner, Visceral and Craniosacral Manipulation Therapist. I am an ongoing student of Medical Anthropology, Esoterism, Integral and Holistic Anatomy.

Thank you for allowing me to be a part of your healthcare family!
With much love and gratitude,[/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][imageframe lightbox=”no” style_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ class=”” id=””] [/imageframe][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][one_sixth last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][two_third last=”no” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][fusion_text]Anne-Marie Duchêne[/fusion_text][/two_third][one_sixth last=”yes” spacing=”yes” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” border_size=”0px” border_color=”” border_style=”” padding=”” class=”” id=””][/one_sixth][/fullwidth]