Tag: Mindfulness

How to Achieve Inner Peace – 15 Amazing Tips!

How to Achieve Inner Peace – 15 Amazing Tips!

Today we will be talking you through how to achieve inner peace. The quest for inner peace in this chaotic world is a noble one. By finding peace within ourselves, we make it easier to navigate the turmoil of others, whether it’s society or dealing…

Self-Care Ideas for Men – Ultimate Guide!

Self-Care Ideas for Men – Ultimate Guide!

Today we will discussing self-care ideas for men. We often think about self-care from a woman’s perspective. But self-care is something that everyone should be focusing on, not just women. One of the biggest myths going is that self-care is just for women. This could not be…

Mindful Morning Routine – 12 Amazing Ideas!

Mindful Morning Routine – 12 Amazing Ideas!

Today I will be digging deep into some mindful morning routine ideas.

When is the last time you had a calm and peaceful morning? Think about that for a moment.

How we start our mornings has a huge impact on how the rest of our days go. And for many of us, the mornings are far from relaxing. Quite the contrary. They’re hectic, busy and stressful.

Between rushing to get to work, or running around the house making sure our kids are ready for school, we find no time for a moment of quietude.

As if that isn’t bad enough, the day ahead brings another heap of stresses and struggles and we fail to be as productive as we’d like.

Is there a way to stop this cycle of stressful mornings? Of course. How? One word: Mindfulness.

 

 

What is Mindfulness?

To keep it simple, being mindful means remaining present. Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.

Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979. Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media!

After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

Top tip:

The Healing Power of Mindfulness: A New Way of Being (Coming to Our Senses 3) – Is an excellent book on Mindfulness by Jon Kabat-Zinn.

 

 

What are the benefits of Mindfulness?

Mindfulness has a lot of benefits for your overall well-being. It could easily be another blog post (maybe in future) – here are a few important points.

  • Mindfulness increases focus

We have a lot of things to cross off our to-do list every day. It would be simple if we could finish one by one easily.

But I find that whenever I am ready to do a task, I am reminded of something else that needs to be done. It makes me anxious because it is unfinished. Then I feel the stress rising. I am not able to concentrate on the current task.

I feel overwhelmed.

In such moments, I do a mindfulness meditation exercise (read below to see how to do it). It calms my mind and helps me relax. I am able to concentrate on the task at hand better.

Mindfulness helps you increase focus and concentration because you are making an effort to bring your attention to the present moment repeatedly.

It even has the power to change your brain. The effect of mindfulness practice can last long even when you are not consciously doing it because new neuron connections are formed through neuroplasticity.

It’s amazing, right?

  • Mindfulness reduces stress and anxiety

When you practice mindfulness you are more aware of your thoughts. So, if any thought comes up that gives you stress you try to acknowledge it. You say to yourself “Ok. This is stressing me out. Back to the task”. So you get to respond to your  negative thoughts rather than being controlled by it.

You can choose to step back from them as you are mindful of your emotional state. You acknowledge your thoughts and you are able to respond rather than react to it.

  • Mindfulness improves physical health

Research has proved that our brain has the ability to influence the body’s inflammatory responses. Our brain and immune system are interconnected.

Mindfulness meditation can be used as a pathway to train our brain to control stress reaction and prevent a lot of stress-based diseases.

It also improves your memory retention, promotes heart health, improves the quality of sleep, etc.

But how do you become more mindful? How to incorporate mindfulness in daily life? Read on.

 

Why practice Mindfulness?

Over the years, many benefits of mindfulness have been scientifically proven. For example, being mindful improves your mood and enhances your creativity and it also helps to reduce stress and anxiety. It also makes you more focused as you train your brain to remove distractions and concentrate on one task.

Mindful-Morning-Routine

But Mindfulness also helps you to slow down and stop rushing, to stop dwelling on the past but focusing on the present. You’ll notice that you’re enjoying the little moments and appreciating life more, because you’re actively concentrating on being in the moment.

Now let’s go into the mindful morning routine ideas.

 

Mindful Morning Routine – 12 Amazing Ideas!

 

Resist technology

Social media algorithms are designed to hijack our minds, ensnaring us into endless, scrolling rabbit holes.

If the first thing you do in the morning is open Instagram or Twitter, you’re handing over the day’s most precious moments to AI designed to distract you.

Greeted by a list of notifications each morning, we frame the first moments of our day around ‘catching up’ rather than setting up. In reality, most, if not all, of those notifications can wait until later in the day.

Avoid the temptation of reaching for your phone by turning it on to a “Do Not Disturb” setting until 9am, or whenever you’re ready to start your work day.

 

Journal mindfully to get to know your thoughts and emotions better

Journaling lets you release your thoughts and feelings onto paper. If you don’t speak about your emotions, they may build up in your body so let it all out on the page.

You can write letters to people, discuss how your felt during certain times and find what is truly working for you.

You can even use your journal as a template to turn your imagination into a reality. Express yourself and if you can’t think of anything to write, one day, just write down things you are grateful for.

This will help you to appreciate life more and hopefully take one day at a time. Be present, be here and now.

Practicing gratitude in the morning is a great way to introduce positivity to your day right away.

Instead of dwelling on things that aren’t going well, focus on the many things you have to be grateful for.

Practicing gratitude daily will help you think more positively by teaching you to focus on the what is going well in your life instead of spending energy focusing on what isn’t.

Try writing down 5-10 things each morning that you’re grateful for to create a mindful morning routine.

 

 

Move your body mindfully

When you move your body, you stimulate your mind. Movement can produce creativity, relaxation and help you lose weight. 

A mindful morning routine could be anything sort of exercise while present and aware.

I exercise first thing in the morning – I train yoga, weights and the exercise bike (depending on the day.), and then I walk my furry friend.

During these isolating times, it’s best to stay physically and mentally fit so you don’t go down a depression rabbit hole, even if you just exercise for 10 minutes. So, get outside or move inside with online classes you enjoy.

 

Mindful meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future.

It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.

  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.
  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.

Mindful-Morning-Routine

  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without allowing your mind to wander. See your surroundings and free yourself of any judgment.

Meditation for any period of time, is a good meditation. So, start off small (5 mins) and build yourself up.

When you feel the benefits of meditation, and how beautiful stillness feels, you will fall in love with the practice.

 

 

Recite positive affirmations

Make it a habit to recite positive affirmations aloud to yourself every morning. We often don’t realise how negative our self-talk is.

Affirming good qualities, you have of yourself is an amazing way of boosting your productivity. Just think about it: you wake up in the morning more or less knowing what needs to be done.

It’s a busy day ahead. What will make you feel better and inclined to work hard?

Language like “I can’t be bothered with this. I’m too lazy” or “today will be an amazing day and I will tick everything off my to-do list”? The second one, right?

You can write a list of positive affirmations in a notebook beside your bed and read them every morning.

Or if you prefer, on your smartphone. To give you an idea of what you could say to start your day right and be productive, here’s a post about positives affirmations for you.

 

 

Read mindfully

By reading here, I don’t just mean a book. It can be a quote or poem, anything that inspires you.

Every morning, take a couple of minutes to read a few pages of an amazing book on personal development you love or a positive poem.

To read mindfully, I advise that you think about what the words are teaching you. What lessons and benefits can you learn?

Another type of mindful journaling is writing down your thoughts on what you read. Share your thoughts on what you learned and loved; it’ll stick with you throughout the day.

If those words inspired you to be motivated and productive, that’ll give you the boost you need to own the day.

Top tip:

The following books I cannot recommend enough:

 

 

Take a mindful walk

Being in nature is one of the easiest ways for me to be mindful in everyday life.

Mindful-Morning-Routine

I regularly take my dog for a walk over the local lake. When I’m there, I take deep breaths, taking in the fresh air. I listen to the sounds, watch the birds, and I enjoy the smells. Depending on what weather it is, the lake always smells differently.

If you don’t have the luxury of local lake, try take a walking break during the day and go to a park or the woods/forest. Notice everything around you and enjoy. You’ll return to everyday life recharged and with a fresh mind.

 

Take a mindful shower

Being mindful doesn’t require much effort. You can be mindful with every little task. Try to take a mindful shower. Feel the water touching your skin and notice the temperature of the water.

Focus on smell of the soap, it will give a calming effect. Listen as the water hits your skin and falls on the floor. Touch your skin and notice what this is like for you.

Pay attention to your feelings. Do fresh? Be aware of your thoughts and feelings as you do this. This will also enhance the need to care for yourself, which is a very good practice for your personal wellbeing.

 

Mindful breakfast

Often when we are rushed in the morning, we combine eating breakfast with another task like reading news, checking email or driving.

By slowing down, being present and eating your breakfast mindfully, it is a way to bring calm into your morning for even a few minutes. Plus, your breakfast will taste much better, with no added cost or effort.

 

Watch the sunrise mindfully

This may not become an every-morning ritual, but have you considered adding more sunset-watching to your morning?

It’s a beautiful thing that happens every morning, whether we see it or not. It really feels you with a warm sense of gratitude inside.

 

Open the curtains and welcome the day

Be there. Embrace the moment. Take a deep breath and open the curtains.

You may also want to add in a phrase, mantra or a simple “I am grateful for today”.

 

Plan my day

I use the Best Self Journal to help me plan out my day, writing out what my goal for the day is, what inspired actions will get me there, what tasks I have to complete and I schedule it all in.

My days don’t always go according to plan, but it helps to have something to guide me and keep me accountable.

 

Mindful Morning Routine – Final Thoughts

Thank you for reading these mindful morning routine ideas and tips. I hope you can successfully incorporate them into your life and allow yourself to follow your dreams.

Never stop believing in you. You have the power, and determination, to be unstoppable so go grab life by the horns.

Be the best person you can and treat yourself with care.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MINDFULNESS BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

Mindful-Morning-Routine

Overcoming Sleep Anxiety – 16 Natural Tips to Help! 

Overcoming Sleep Anxiety – 16 Natural Tips to Help! 

Today I will be talking about overcoming sleep anxiety. For some people, it happens like clockwork: Their anxiety is manageable during the day, but as soon as their head hits the pillow, every possible bad scenario plays out in their mind. Falling asleep is hard…

What is Shadow Work? – Ultimate Guide!

What is Shadow Work? – Ultimate Guide!

Today I will be breaking down what is shadow work and the benefits this practice can have. Carl Jung was the first psychologist to propose the idea of a ‘shadow self’- those parts of us such as personality traits and core wounds that we deny…

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

Today I will be diving deep into natural grounding exercises for anxiety.

Grounding exercises are a way to stabilise strong emotions during stress, anxiety or trauma.

Grounding is achieved by redirecting your attention away from what is causing your stress back to something more pleasurable and relaxing.

There are infinite ways to practice grounding, but the general idea is to connect with the present moment by settling into your body through the five senses.

Throw yourself into one of these grounding exercises to manage stress and improve focus. When your mind wanders back to worries or things that are outside of your control, gently ground yourself back in the present moment – even if you have to bring your attention back over and over again.

With high stress, try one exercise after another until you find the one or a combination that makes you feel calm, safe, and relaxed.

Today I will be talking you through 10 of my favourite grounding exercises.

Disclaimer: I am not in any way a certified therapist, therefore all the advice given is from my own experience and should not be taken as medical advice. 

 

 

What is anxiety?

Anxiety is one of the most common mental health problems in the United Kingdom. Even if you don’t meet the clinical criteria for an anxiety disorder, I’m sure you’ve experienced some of the hallmark symptoms from time to time:

  • uncontrollable worry
  • trouble concentrating
  • insomnia
  • rumination or obsessive thoughts
  • muscle tension
  • stomach aches, headaches, back aches, gastrointestinal problems
  • blushing, sweating, trembling
  • feeling on edge

Anxiety can also include panic attacks, specific fears, flashbacks, compulsions, or social anxiety.

 

Health benefits of grounding

Though grounding techniques for anxiety is an under-researched topic, there are emerging results that show positive effect.  Some of these health benefits include reduction of pain, depression, stress, and fatigue.

In my experiences with grounding, I’ve also found some added benefits. For example, when I’m stressed while working, it’s not uncommon for me to utilise various grounding techniques to enhance my concentration.

 

How can grounding reduce anxiety at home?

Grounding is simple and free strategy to reduce anxiety that you can use anywhere.

Grounding distracts you from your worry and anxiety. It uses mindfulness principles to refocus your attention on concrete, observable things in the present.

10-Natural-Grounding-Techniques-for-Anxiety

As the name says, it grounds you in reality so that your mind isn’t stuck in the past or future.

There are very few “rules” to grounding. You can change the questions as they suit you and your environment. The key is to just get you to tune into observing and using your senses.

Now let’s look at some different grounding techniques.

 

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

 

5-4-3-2-1 grounding technique

One of the most studied and preferred methods of distraction is known as the 5-4-3-2-1 grounding technique.

This method is simple and effective for helping you to regain control of your mind by grounding you into the present moment.

It works by incorporating all five of your senses to keep you in your present surroundings, which is incredibly effective for fighting anxiety. The best part? It only takes one minute of your time!

Here’s how it works:

5 – Sight:

Take a deep breath and look around you to recognise five different things. Say each thing out loud, such as, “I see a clock,” or “I see the leaves on the tree.”

4 – Feel:

Recognise four things you can feel the texture of. Say each thing out loud, such as, “I feel the carpet beneath my feet,” or “I feel the fabric of my shirt.” Take a few seconds to actually touch each of these textures.

3 – Hear:

Listen for three separate and distinctive sounds around you. Say each sound out loud, such as, “I hear the birds chirping,” or “I hear the clock ticking.” Take a few seconds to really listen to each sound.

2 – Smell:

Breathe in and out a few times and name two distinct smells you encounter. Say each smell out loud, such as, “I smell the scent of my perfume,” or “I smell the flowers blooming nearby. “If you can’t smell anything, remember the smell of your favourite scents and recall them out loud.

1 – Taste:

If you have food in front of you, take a bite and name the taste out loud. If not, see if you can pick up on an aftertaste in your mouth. Alternatively, you can recall the taste of a favourite food.  Say it out loud.

Once you’re done with the last exercise here, breathe in deeply for five seconds, hold it for five seconds, and then breathe out for five seconds.

At the end of this exercise, you should be in the present moment.

 

 

While walking/on route to a destination

You can also use the five senses method to further ground yourself and practice embodied living while walking or driving to your next destination.

This meditation in motion allows you to become more aware of nature and the overall environment that surrounds you.

Furthermore, it can help you recognise yourself as a unique part of that natural world.

Grounding-exercise

If you would like to have some guidance during your mediation, try using Headspace’s walking meditation feature.

Whether you are walking in nature, at home, or in the city, guided meditations are also available to you on many other platforms such as YouTube and Spotify.

With or without guided meditations, here are a few things to keep in mind when entering into your meditative space:

Consider setting an intention for the walk or drive

You can ask yourself what it is you wish to gain or experience from this walk. Or you can simply approach this walk with the intention of leaving more grounded and focused.

Be aware of how your body feels when you are walking

Does it feel light or heavy? Does each step feel automatic or require a lot of effort? Bring attention to your posture and how your body glides or trots during your walk. If you are sitting, be aware of your feet planted on the ground and the position of your body. Are you standing tall? Are you slouching? Notice if your muscles feel tightened or loosened. Where are you feeling tension? This bodily awareness allows you to connect with your physical nature more mindfully.

What is in your line of sight?

Acknowledge any tall trees, bright flowers, or birds flying by. If you are driving, it could instead be the passing of cars or multi-sized buildings on your left and right.

Notice any sounds that are surrounding you

Perhaps you hear the rustling of leaves, birds chirping, or your feet lightly tossing dirt as you walk. While in the car, maybe you notice the sound of your blinker on, a car speeding up, or music flooding out from your radio. Allow these sounds to be present with you in the moment until the moment passes. Remember, these sounds and other sensory perceptions are not the main focus of your awareness and should instead be used as guideposts.

Next, make note of any physical sensations you are feeling

Maybe you feel your feet pressing against the earth or your hands tucked in the cosy pockets of your jacket? It could be the feeling of the steering wheel in between your palms or the air-conditioning blowing in your direction.

For the last step, embrace your body’s natural rhythm

What movements are you making? Are your arms swinging back and forth or your feet moving at a certain pace? Allow yourself to continually notice the moment you are experiencing and allow it to pass into a new one. Focus on your rhythm and on your natural movement as you continue on your path. This rhythm is what will guide you. Finally, if you feel yourself losing focus, bring your attention back to your steps or the movement of your feet once more.

 

The distress tolerance skill of STOP

S – Stop!

When intense feeling of anxiety arises and you begin to feel overwhelmed, just STOP! Do not react. Stop in your tracks. Don’t do anything at all with your body or say anything with your speech.

T – Take a step back

Remove yourself from the situation you are in. Walk away from the person, the event or the situation that you find yourself in. Step away and take five deep and long belly breaths.

O – Observe

Observe, notice, pay attention and grow curious as to what is going on around you both on the outside and inside. Notice with your five senses all the things that you can see, hear, smell, touch and taste. And notice what thoughts are showing up in this moment and what is showing up in your physical body. Perhaps you might notice shallow breathing, a tight chest, knots in your stomach, hands and jaw clenched.

P – Proceed Mindfully

After you have stopped, taken a step back and observed both inside and outside of your body, then you can proceed mindfully. Act with awareness. Ask yourself “Even in this moment of anxiety, which action can I take that will help me move in the direction of ease and peace of mind”?

 

A practice of self-compassion

Within your own heart is a source of healing energy – if we can allow ourselves to open to it by practicing self-compassion.

The following is a loving kindness meditation that can help us tune into and cultivate our natural sense of caring love.

Begin by choosing a spot to sit in that is both comfortable yet dignified, either in a chair or on the ground.

Allow your eyes to gently close, or softly focus your gaze on an object in front of you.

Place your palms either face up or face down on your lap and gently roll your shoulders back so that your back is straight up.

Feel strong and relaxed with the ground or cushion beneath you. Hold your head upright, as if there is an invisible string gently pulling at the top of your head.

Then, when you’re ready, breathe from your belly, in through your nose and out through your mouth.

After five rounds of deep belly breaths, begin to introduce the following statements to yourself, silently or out loud, whichever feels best.

“May I be safe”, “May I be happy”, “May I be healthy”, “May I live with ease”.

You can say one at a time over and over again, or you can say all four in a row, as many times as you wish.

As you repeat the phrases, just relax and allow yourself to feel what you feel. If you don’t feel of a direct result in the moment, it’s ok, and just let yourself to connect whatever is there.

In that way, you are cultivating loving kindness towards your experience, just as it is.

 

 

Body scan

We will try another breathing exercise. Again, if you’re driving, skip this one. You’re going to need a few minutes.

Close your eyes and take a deep breath in through the nose and out through the mouth.

Now, imagine that the sun is shining, as you’re laying at a place where you feel safe: the beach, your favourite spot at the park, or simply looking through the window curled up in your favourite blanket.

Notice the warm sunlight going through your body, starting at the top of your head. Then, moving down to your neck, your chest, your hands, your belly area, your legs, up until it reaches your feet.

Breathe slowly and deeply.

Now, you can go back to your normal pace of breathing. Open your eyes when you’re ready and move your hands and legs gently.

 

Practice deep breathing

When you feel anxiety approaching, sit or lay in a comfortable position.

Breathe in for four long counts. Breathe out for six long counts. Continue this deep breathing for a few rounds.

If you would like to take this exercise further, you can close your eyes and visualise roots growing from the bottom of your feet or tailbone and going deep into the earth.

Grounding-exercise

If you struggle with quieting your mind during deep breathing, try adding a mantra to the practice like “I am safe. I am grounded. I am loved.”

Otherwise, simply acknowledge the thoughts that come to mind and release them as you exhale.

Breathing is really one of the best ways to slow our nervous system down. This technique will help you face the day with a clear mind and also help you fall asleep at night.

 

4-7-8 breathing

Breathing techniques are a common strategy for fighting anxiety. In fact, one of the first techniques my counsellor taught me during therapy was a breathing exercise.

When your breath is shallow and you’re not breathing properly, this often times makes anxiety worse.

The goal here is to really slow your breathing down so that your physical symptoms start to go away.

For the 4-7-8 method, first sit in a comfy position and relax your muscles. Take a big deep breath in through your nose for four seconds.

Hold it for seven seconds. Next take an even bigger breath out for eight seconds. As you’re breathing out, part your lips and make a “woosh sound.”

If you want a visual guide for the technique, I recommend watching this video! I love that the background sound is waves crashing against the shore.

 

Place your hands under running water

We’ve heard so much about the importance of hand washing lately. Hand washing not only helps protect us in terms of hygiene.

Take a moment while allowing the water to run over your hands before or after lathering with soap to acknowledge how the water feels on your skin. Is it warm or cold?

Adjust the temperature of the water. Do your hands feel better under warm or cold water?

Acknowledge what your hands look like under the water. Take a moment to really feel your palm touching the other (this is also a great technique to help children slow down and become mindful).

Paying attention to our tactile sense is a great way to remain grounded.

 

Grounding object

A grounding object is a comfort item you can keep or easily take with you on the go. The item should be meaningful and remind you of happy things and memories.

Good examples are small objects like marbles, a healing crystal, a scarf, or a necklace from your loved one.

When you’re feeling anxious, hold the item in your hands and notice its texture. Then, start asking yourself a few questions.

What does it feel like? Who gave you the item? Why is it important to you?

Keeping a sentimental item brings you comfort and also helps you feel better through moments of anxiety.

 

Meditation & Mindfulness

Finally, one of the best ways to remain present is by practicing mindfulness. This teaching is all about taking in the moment fully and being truly aware of yourself.

This includes your thoughts, feelings, emotions, and what’s happening around you.

Meditation and mindfulness tend to go hand in hand. However, mindfulness is more like a subsection of meditation.

With mindfulness, the purpose is to stay fully engaged with what you’re doing (even if you’re simply folding laundry!) Meditation, on the other hand, is a formal practice where you’re in a seated position and focusing on your internal world.

Both practices are crucial to know when it comes to remaining present.

 

 

10 Natural Grounding Techniques for Anxiety – Final thought

These 10 practices are each quite simple, and easy to apply. It can be helpful to write them down or put them in your phone, so that when anxiety arises, you’ll have them at the ready.

It’s also helpful to work with them one at a time, using the same one several times to get somewhat familiar with it, before trying the next one.

Then once you are confident in all three, you’ll know which one to try in a given situation.

Have you ever heard of grounding techniques before? Also, what helps you stay calm during stressful moments?

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MENTAL HEALTH BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

Grounding-exercise

Practicing Mindfulness for Beginners – Ultimate Guide!

Practicing Mindfulness for Beginners – Ultimate Guide!

Today I will be sharing with you my guide to practicing mindfulness for beginners. Mindfulness is the act of living in the moment and being aware of your surroundings and behaviour while focusing on the now and the present. It is a philosophy as well…

Mental Health Tips for Men – Ultimate Guide!

Mental Health Tips for Men – Ultimate Guide!

Today I will diving in deep with mental health tips for men. If you’re a man, or you know a man, perhaps your brother, friend, son or uncle, who you know needs support, please encourage them to talk to someone they can trust. Whether that…

18 Ways to Practice Self-Love – Ultimate Guide!

18 Ways to Practice Self-Love – Ultimate Guide!

Today I will diving into ways to practice self-love.

Practising self-love can be a challenge, especially at a time when you may feel low due to circumstances surrounding you.

There is never a better time than right now to start putting yourself first and taking care efficiently.

Practising self-love isn’t narcissistic nor is it being self-centred, it’s about being in touch with ourselves and treating ourselves with respect, love and dignity.

The reason why we practice self-love is to allow ourselves to believe in our true potential and to achieve goals.  It’s all about pushing boundaries, exceeding our own expectations and increasing our self-esteem.

We often turn to temporary fixes such as jumping into relationships, online shopping, maybe even alcohol or drugs. However, without doing the inner-work, such problems cannot be fixed.

Here are some ways in which you can learn to love yourself. Believe me, it will not be an easy journey but you certainly won’t regret it.

Self-love can take years, so be patient, enjoy the journey and trust the process – no one deserves your love more than you do.

 

 

What is Self-Love?

Self-love is a hot topic right now, especially on social media. It’s something that can be difficult to understand, and most people only have a vague idea of what it is.

A few years ago, I thought self-love was taking bubble baths and treating yourself to shopping, which are great, but they cost money and time.

I now understand that I was totally wrong!

Self-love is something that is unique to each person. The definition of self-love is “regard for one’s own well-being and happiness.

18-Ways-to-Practice-Self-Love

To me, that means simply being aware of how you’re feeling and hat makes you feel better. And no two people are the exact same when it comes to what makes them happy.

I would like to point out that every single person deserves love and has the potential to be more than they know.

No matter what your circumstances are, no one can take that away from you or make you think you’re not worth loving.

For those of you in situations that make you feel worthless, please keep reading. Self-love is a tool that can help you change your mindset regardless of what’s happening around you.

 

Why is Self-Love Important?

Every single day we are bombarded with stress and responsibilities. The opinions of others ring in our ears and we rarely have time to just sit and think.

We look in the mirror and don’t like what we see. This is why self-love is so important.

You are the only person that’s with you all day. You know all of your thoughts and feelings. Since this is the case, you ultimately influence yourself more than anything in your environment. That should tell you how important it is to treat yourself well!

If there was someone in your life that constantly treated you poorly by saying you’re not good enough, good looking enough, or worth fighting for, you would hopefully kick that person out of your life! So, don’t treat yourself that way.

Self-love is essentially making yourself your own biggest fan. This is a role that no one else can fill (although it’s certainly wonderful to have family and friends that support you).

The truth is that even if everyone else is rooting for you, it will be incredibly hard to succeed if you don’t believe in yourself.

 

18 Ways to Practice Self-Love – Ultimate Guide!

 

Practice gratitude

Having an attitude of gratitude is a fabulous way to practice self-love! Many people keep a gratitude journal, which is amazing.

They will be able to look back on their lives with a sense of positivity and hope for the future because they took the time to record the things that truly matter.

For our purposes, I want to focus on the part of gratitude that doesn’t take any time at all to do. The habit that gratitude should replace is complaining. Complaining is focusing on all of the negative things going on in your life. When you complain, you essentially disregard all of the good things happening around you.

Being grateful might be harder at first, because complaining is something that’s ingrained into our day-to-day lives, but the benefits are worth it.

To practice self-love, try to think about your personal attributes that you’re grateful for.

 

 

Create self-love affirmations

You may have already come up with some affirmations to boost your confidence, but you can also come up with some additional affirmations to enhance your self-love. Follow these guidelines to create effective self-love affirmations.

Write your affirmation in the present tense. Focus on accepting yourself for who you are, right here and now. Show yourself love in your current state.

Use a first-person perspective. Don’t write statements about yourself as if you were someone else; write them from your own point of view. Here are a few good examples of self-love affirmations:

I am a good person.

I am worthy of love and respect.

I accept and love myself exactly as I am.

Repeat your affirmations at least once a day. It can be helpful to set a time of day for your affirmations to make sure you always remember to do them.

Many people repeat their affirmations in the morning to get a boost of self-love for the rest of their day.

If at any point you feel yourself lagging in self-love during the day, go ahead and repeat them again. Don’t worry about overdoing it – you’re in no danger of developing too much self-love.

 

 

Become mindful

Mindfulness is an awareness of what you are sensing and feeling in the moment without judgment. Mindfulness tries to steer you from the past or future by focusing on the present.

Some ways to practice mindfulness are:

  • Meditation
  • Count your breaths or breathe deeply
  • Grounding exercises
  • Pay attention to your five senses like what you smell, hear, or touch.

In a large 2015 review, researchers found mindfulness-based interventions increased participant’s self-esteem massively.

 

 

Rest

Yes, I’m talking about sleep but resting is not just about your sleep schedule. It is about how you spend your free time or how you relieve stress after a busy day.

7-9 hours sleep is the optimum amount to aim for. Try to keep a consistent sleep schedule because rest is an essential part of practising self-love.

Other ways to rest are to focus on activities that you find relaxing. For me this usually means reading personal development books. Audio books are a great alternative if you’re not a big reader. As well as helping you relax, reading is a great way to expand your knowledge.

Yoga is a great way to relieve stress after a busy day and encourage your body to relax. I don’t go to any yoga classes; I simply practice from the comfort of my own home using Yoga with Adriene on YouTube.

All of their videos are easy to understand and she has videos for every single thing imaginable.

 

 

self-talk

Do you talk to yourself like a friend or an enemy? You have to live with yourself every single day, so try your best to make your thoughts on who you are positive.

Instead of constant negative self-talk on how you need to change, appreciate who you are right now in this moment.

self-love

Feed yourself with compliments instead of waiting for them from others. Tell yourself that you’re beautiful and be proud for accomplishing whatever it is your achieving in life.

On the days when you don’t feel your best, practice self-compassion. How you speak to yourself determines a lot with your mindset.

 

 

Put yourself first

Start every morning with a ritual to honour your yourself. Maybe it’s meditating, maybe it’s 30 minutes of daily exercise, or maybe it’s simply reading a book in bed for 20 minutes with a cup of tea.

Whatever it is that soothes your soul, make it your priority. Do it every day before you tackle the demands of the world around you.

Allow yourself to come first.

 

Learn how to take a compliment

When someone gives you a compliment, practice simply saying “thank you.” Don’t add caveats, don’t self-deprecate, don’t deflect by pointing out why someone else should get all the credit. Just say thank you.

Allow yourself to completely own the compliment (as awkward as that may feel at first). Know that you deserve it.

 

Forgive yourself

This can be a tough one to conquer, but learning to move on from past regrets and accepting that you were the best possible you at that moment is a key step to self-acceptance.

Indeed, even if we’ve become pretty good about being able to forgive others, self-forgiveness seems to be much more difficult.

self-love

So, in order to forgive ourselves, we first need to admit to ourselves that we made a mistake. Take ownership and acknowledge your error – then, try to retain what you learned from the event but release everything else.

Try to appreciate those missteps for what they actually are: a stepping stone on your life path. Also, remind yourself that mistakes and failures are part of being human. In fact, it’s how we learn and grow.

 

 

Remove toxic people from your life

A toxic person can limit your ability to foster self-love. While you can achieve self-love on your own, it’s easier when the people around you provide positive affirmations and respect.

Attributes of a toxic person may include:

  • Being resistant to or fearful of your growth
  • Only having negative things to say
  • Disregarding your opinions
  • Ignoring boundaries you set
  • Leaving you exhausted after time spent together

After talking to someone, ask yourself, “Do I feel better or worse than I did before the conversation began?

 

Create a self-care routine

This is another thing that looks different from person-to-person. For me, my self-care routine is my morning and nightly routine.

I start my day a certain way to help me set the tone for how I’m going to spend my day.

My night time routine helps me let go of what may or may not have happened during the day, and wake up fresh for the following morning.

I also have a toolbox of things that I do when I feel my self-care battery running low. I like to refer back to these things to recharge myself.

 

 

Meditate for self-awareness

Becoming self-aware is a key skill in life, a gift that allows you to identify your self-destructive patterns of thought and behaviour, and find more peace and balance in life.

Meditation, although frustrating and seemingly meaningless at first, is a silently powerful practice with endless benefits.

Aim for 10-15 minutes each morning first thing (or whenever you have time!). It’s worth it!

 

 

Set boundaries

Assess what you are willing and not willing to accept. Setting limits and following through on them will encourage your self-esteem.

How will you let others speak to you? Set an emotional boundary of not allowing others to speak in a derogatory manner to you.

Do not let negative opinions from others affect how you think of yourself. When someone blames their mistakes and ill-mannered actions on you, do not take responsibility for it.

How will you spend your time? There’s no reason to waste time being in uncomfortable situations.

Set a boundary of prioritising leisure time with yourself, and if with others, be sure you genuinely want to. Say no to what drains your energy.

 

Work with a therapist or coach

You don’t have to learn how to practice self-love alone. It can be hard to unlearn harmful practices or retrain our thinking, especially if we didn’t grow up in a household where self-love was practiced or encouraged.

A therapist will work with you to set realistic expectations, challenge yourself, and make healthy choices.

The more self-love you have, the better prepared you will be for connecting with others, achieving your goals, and living your values.

While loving ourselves can help us attract people and opportunities that contribute to our mental health and wellbeing, the most important outcome is still that relationship that means the most: the one we have with ourselves.

 

Explore your spirituality

Faith is the foundation for self-love, no matter what you believe. Believing in something opens up your soul to the beauty of belief and trust.

It will build your intuition and help you make decisions based on your gut. When you explore your spirituality, it will also take you on a journey to learning things about yourself.

Those new thoughts, feelings, passions, and raw emotions will make you appreciate yourself for being authentically you.

 

 

Stop comparing yourself to others

Thanks to social media, it’s far too easy to see an idealized version of other people’s lives and accomplishments. Comparing yourself to a person’s curated online presence can be detrimental to self-love.

In a 2018 study, researchers found students who used social media to compare themselves and seek positive feedback from peers were more likely to experience symptoms of depression and excessively seek reassurance offline.

 

Learn to trust your intuition

Our unconscious minds are oceans of wisdom, understanding, and insight. Intuition, that mysterious inner guide we all have, is a manifestation of this vast untapped world within us.

Learning to trust your intuition will help you to live a life true to yourself and your deepest needs.

 

Declutter

Whether it’s your car, your closet or your bedroom, it’s time to declutter.

We often overlook the fact that clutter is actually a form of mental and physical constraint.

There is a sense of harmony that comes from things being neat and orderly and this has psychological benefits.

You don’t have to be an “OCD” type all the time, but the mere act of cleaning and decluttering is extremely calming and liberating.

A lack of cleanliness and organisation often leads to elevated stress and depression.

It also suggests low self-worth as your outer world is a reflection of your inner world.

You’ve most likely heard the saying: out with the old, in with the new.

Make space for new opportunities to flow into your life by releasing items that keep you tied to the past and see if it doesn’t have a positive effect on your happiness.

 

 

Take a walk or jog outside

Writers, creators, thinkers, and health enthusiasts alike have all commented on the simple power and beauty of exercise.

Not only does walking (or jogging if you’re up to it) clear the mind, but it also refreshes the Soul – and that’s not mentioning the numerous health benefits.

Commit to going for a walk outside for even just 10 minutes a day. You’ll soon notice the difference on nearly every level of your being!

Walking is a wonderfully straight-forward self-love practice.

 

18 Ways to Practice Self-Love – Final thought

Self-love is a lifelong journey with ups and downs. You can practice and develop self-love on your own or with the help of a mental health professional.

Loving yourself means listening to your needs, questioning negative thoughts, and removing people from your life who bring you down.

What are you tips for practicing self-love?

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-LOVE BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

self-love

 

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