mindfulness

Tune-In TUESDAY Tips // What your mind does isn't the point by Paluna Santamaria

Few weeks ago I decided to expand my meditation practice to help me get out of a procrastination rut so I started the  "7 days of focus" program using the mindfulness app "Calm"

I was pretty motivated to start so I decided to apply the principles suggested right away and blog to keep me accountable. You can read my previous posts below:  

Day 1  AWARENESS

Day 2  PRIORITIZATION

I did great for few days. I wrote things down and I got them done but then as it can happen when trying to build new habits. I skipped a day, then another and well here I am starting again. Honestly, the fact that I wrote about it is what forced me to get back on the horse and pick up where I left. Just to show you how powerful accountability is, so here we go! 

**Disclaimer: content from the app has been edited for the purposes of this blog**

DAY 3 "Seven days of focus"  DEEPENING CONCENTRATION

"What your mind does isn't the point, your awareness of what the mind does is the point" 

Practice began by defining the following concepts: 

FOCUS- the ability to narrow down our attention on something. 

CONCENTRATION- the ability to maintain focus.

MINDFULNESS- the ability to notice when we've been swept away and bring ourselves back. Awareness of what's happening from moment to moment. 

Takeaways from today's practice: 

  • The easiest most efficient way to deepen concentration is by being aware of the breath. The more we practice bringing attention to the breath the more we'll be able to apply this principle to our daily life. 
  • A wandering mind is expected. There is no need to judge or get upset when it happens. 

Solutions to prevent distractions:

  • Create a workspace clean and orderly: each morning when you wake up, declutter your space.
  • Wear headphones or earplugs. 
  • Close the door.
  • Cater to your physical needs, i.e. make sure you have a comfortable chair, water and a snack in case you get hungry, this way you'll avoid trips to the kitchen. 
  • Turn off notifications and set a timer to focus exclusively on your task. 

Even still distractions will happen, instead of getting upset when they happen, choose to get back to your task right away. Perhaps take 3-5 full breaths as a way to bring you back into the present moment. 

Come back next week for more tips or sign-up for my monthly newsletter at the top right corner of this page oh and don't forget to stay CALM :) 

TUNE-IN TUESDAY TIPS // NO PRIORITIES=NO CHANGE by Paluna Santamaria

Lately I've been procrastinating more than I want to so I've decided to replace my morning meditation with one of the many mindfulness programs offered by the app Calm called "7 days of focus"

Last week I reflected on daily distractions and how they influence my productivity. I committed (as suggested by the app) to practice AWARENESS. 

By practicing awareness I was able to identify my biggest distractions: social media and texts. I took action by logging off Instagram and deleting my Facebook app (sorry Facebook). This makes it harder for me to scroll through while waiting for the bus or waiting in line at a coffee shop.

I also realized I tend to respond to texts as soon as I receive them and sometimes that leads into useless time on the phone. I now only engage in the conversations I truly want to engage in at that moment and respond only to important messages on the spot. The rest can wait. 

Day 2 is dedicated to PRIORITIZATION. I'm excited for this one :)

Here are some excerpts from today's practice: 

**Disclaimer: content from the app has been edited for the purposes of this blog**

1. Every morning when you wake up, clarify what you want to focus on: goals, tasks, short or long term goals. Just think about them.

2. Review the tasks of your to do list, select one.

3. Get to work. Turn your phone off.

4. Concentrate on it the way you concentrate on your breath. There will be distractions. Expect them. When this happens, bring the attention back to that one task as you do with your breath.

5. One task is less overwhelming and easy to manage than ten.

I will summarize today's practice with this quote straight from the program:

"When we allow ourselves to be distracted we are giving things that are of low importance undue attention. This is why we need to be mindful of our priorities."

Come back next Tuesday and don't forget to stay calm ;) 

TUNE-IN TUESDAY TIPS // NO AWARENESS=NO CHANGE by Paluna Santamaria

Last week I promised I'd let you in in my podcast obsession by sharing one of the many I listen in a week (or a day).  I will continue to do so but today I'm letting you in my meditation practice instead.

I've been practicing different types of meditation since I was six years old, with some on and off strikes through my teens because no teenager wants to listen to her dad telling her to meditate daily because it's good for her (yeah that was my dad). 

Last year, meditating became a little more challenging. Old anxiety issues I hadn't experienced in a few years came back. Luckily, I know meditating makes this issues manageable so in search of something to keep me accountable I did some research and discovered my favourite meditation app: "CALM" check "Mindfulness and Mindfulness Apps" for the full review

Lately I've been procrastinating more than I want to, so today I decided to replace my morning meditation with one of the many mindfulness programs offered by Calm called "7 days of focus"

Day 1 is dedicated to AWARENESS

  Here are some excerpts from today's practice: 

**Disclaimer: content from the app has been edited for the purposes of this blog**

1. Attention is a limited resource. Distractions are everywhere. 

2. Noticing when our attention has drifted away is the first step to bringing it back.

3. Don't worry when your mind wanders. This is what minds do. Just to notice when it does and use it as an opportunity to bring it back just as you do with your breath. 

4. The practice is about noticing our habits and patterns.

5. Keep returning to your breath over and over. There is no right or wrong, it's the practice what matters. 

6. The first step to CHANGE is to be AWARE. 

That is all friends. Check back next week and don't forget to stay CALM ;) 

Tune-In Tuesday Tips: Mindfulness and Mindfulness Apps by Paluna Santamaria

mindful (adjective)
- being conscious or aware of something

Tune-in can be considered a mindful approach to eating. By tracking your food intake you are consciously and mindfully putting food into your body. We require our clients to use certain tools as a way of gathering information. The information can be anything from how your body responds to certain foods to how life stresses affect your choices. 

Mindfulness extends to all areas of your life and can be applied to any activity. Meditation is the act of practicing mindfulness. You do this by taking the time to simply “be”.

In the busy and fast paced world that we live in, let’s look at a few meditation apps that can help organize and facilitate a routine meditation practice. A few apps that travel where you go and offer options to fit into your schedule when you can.

 

Calm.com

 

This is one of the most well-known and recognized meditation apps. It offers a variety of different scenes and soundscapes you can choose depending on your mood. You can choose a guided meditation or solo mode for the days you just want to do a timed sit. As with any app there are several free programs that you can follow, but also some paid ones as well.  

 

 

 

Buddhify

 

This app offers a pie chart of multiple options for guided focus and intention during meditation, it uses nice bright colors which make it attractive and clear, and allows you to connect to a community of folks to ask questions and share inspirational tips. This app will let you track your stats for days in a row or minutes that you sat. This is a nice- straight forward meditation tool.

 

Headspace

 

This app offers a cute Adventure style layout which helps to make meditation fun. It has bright colors and super cute cartoon characters. It offer options for sitting: SOS quick meditation, On-The – Go Topics, and Classic timed meditations. This app is subscriber based which unlocks more options for you and involves creating an account or logging in through Facebook. A meditation app with a little cute design twist.

 

All of that being said. If you’re without battery on your phone or you find yourself off the grid, you can always just sit and meditation without any guides. Practise a repeated mantra or count your inhales and exhales to rejoin the present moment.

 

What is your fave meditation app? What tips would you give to anyone just starting out?

calm.com

calm.com

buddhify

buddhify

headspace

headspace