Tag: Mindfulness

Managing Negative Thoughts – Ultimate Guide!

Managing Negative Thoughts – Ultimate Guide!

Today I will be writing about managing negative thoughts. When you’re having negative thoughts, you know that getting your mind off of it is easier said than done. In fact, research shows that when people are instructed not to think about a specific topic, it makes…

Practicing Mindfulness at Work – Ultimate Guide!

Practicing Mindfulness at Work – Ultimate Guide!

Today I will be talking through practicing mindfulness at work. Mindfulness is an oasis of calm in our busy lives, a time to check in with ourselves and simply be instead of do. And the wonderful thing is, this dedicated daily session of focused presence…

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 with an uncertain future.

It’s much easier to cope with these external stressors when you have peace within yourself.

You become more in tune with who you are, better understand what is right and wrong for you, and can go with the flow of existence much more easily.

Life can be truly hectic, and stressful, even chaotic if we don’t stop now to take a few minutes for ourselves.

With the advancement of technology, our work and lives were supposed to get easier, but it has gotten busier than ever before.

People are having a hard time managing themselves in these stressful times. You have to learn how to find your inner peace in this chaotic world because balance creates consistency.

Initially, technology would allow us to get the same amount of work done in half the time. That idea went out the window once we realised, we could now get twice the chore (or more) wiped out an equivalent time. We tend to juggle things, and our mindsets are getting as much work in 24 hours.

“You can find peace amidst the storms that threaten you.” – Joseph B. Wirthlin

Now our world has become so fast-paced that it’s hard to keep up. If you do not stop the chaos, you’ll begin to feel as if your life is descending into a chaotic jumble.

Luckily, there are ways to affect these overwhelming feelings and put some order back into your life.

Here are 15 tips that we have put together to achieve inner peace:




How to Achieve Inner Peace – 15 Amazing Tips!


Make inner peace a priority

Sounds easier said than done, doesn’t it?

Yet there’s truth to this simple step.

If we make the choice of inner peace and happiness a top priority, then it becomes an easier choice to make.

Think about it: if you make family a priority over work, then if you have to choose between the two, you’re more likely to choose family first.

If you choose video games over work, you’ll probably find yourself fired because you’re staying home to play instead of going to work to get paid.

If you’re choosing stress over happiness, even unconsciously, then this is what you’re going to find more often in your life.


How do you make inner peace a priority?

If you like making lists, then put inner peace as the top item on your agenda.

If you tend to internalise things, then commit to making inner peace your top priority.

Having a network of trusted family and friends to help you here is also beneficial, especially in the first 2-3 weeks of making inner peace a top priority.

It is easy to slip into old habits and not realise it.

Having people keep you accountable to your decisions will help to establish positive habits which can lead to happiness.


Identify that which disturbs you

That seems like an obvious, unhelpful point, doesn’t it?

The crucial element is the details of the statement.

What is it that disturbs your peace of mind? And why does it disturb you?

You need to identify and specify what the problem is before you can fix it.

As an example, let’s say that you have problems with your family that cause you regular stress, sadness, and pain.

Why? Why are those interactions causing you stress, sadness, and pain?

Are your family toxic people?

Did your family experience a terrible loss that is causing them to act differently than they did?

Is there unresolved trauma or pain that isn’t getting dealt with?

What is making you upset? Anxious? Sad? What is disturbing your peace?

Journaling is a fantastic way to get these emotions out and put them into an understandable format.


Fix what is fixable

There are some things we can control, and some things we cannot.

We often do not have control over what we experience in life. Sometimes these things are harsh and traumatic. Other times they are small and benign.

As for working on those problems that disturb your peace of mind, you need to be able to separate what you can control from what you cannot.

You cannot control the life experiences that will visit you. You cannot control the actions and emotions of other people.

You can try, but it usually only ends in resentment and frustration for everyone involved. No one wants to be controlled.

Instead, you have to focus on developing your ability to control the emotions surrounding the thing that is causing you distress.

In doing that, you make their impact smaller, which disturbs your inner peace less.

The process is more complicated when you have a mental illness that might be changing or amplifying what you feel and how you interpret the world.

In that scenario, you may need additional help from mental health professionals to limit those extremes.


Act in a right and just way as often as you can

It’s tempting to take the easiest roads when you’re trying to navigate life.

But those easy roads may not be the right roads to take. They may lead down a path of dishonesty or taking the easy out to avoid present pain and suffering.

Unfortunately, this can cause future pain and suffering as you have to sweep up the pieces of whatever broke by choosing to take the wrong path.

Deception is a tangled mess that’s nearly impossible to keep straight. The person eventually slips up, says the wrong thing, reveals the mistruth, and then it undermines their own credibility.

Needing to keep up with and continue to work around wrong actions is mentally and emotionally exhausting.

You may expose yourself to some present strife by trying to act in a right, and just way, but the long-term payoff is so much better.

You need not worry about the future repercussions of your actions if you are striving to do things in a right way.

There is an exception. You do what you need to do if you feel that your safety is at stake.


Acceptance and control

Are you fighting on a daily basis to control everything in your life including those aspects which are impossible to do so?

You can’t control how your partner might react to the news that you have to work late, the friends that your children talk to at school or mortgage interest rates.

Learn to separate what you can control from what you can’t.

Use your energy to focus on the aspects in your life that you have a degree of control over but remember that as much as you can try for a certain outcome, it doesn’t necessarily mean a situation will turn out that way.

Recognise situations that you are unable to change or control and work towards accepting these. This can bring a significant sense of relief and peace to you even if you aren’t particularly happy about the outcome.

For example, you may be struggling with the behaviour of someone in your life. If their behaviour cannot be changed or they cannot be compromised with, then work on accepting that this is who they are instead of fighting with them.

Acceptance does not mean that you approve of that behaviour or that you will even allow the behaviour into your life, it just means that you find a sense of peace with it.

Acceptance is not always easy and it might take some practice but it is fundamental to your wellbeing.


Learn how to forgive

It’s easy to carry a chip on one’s shoulder. Sometimes those chips even define who we become as a person.

The only problem is that each chip we add contributes to the burdens we bear every day.

Eventually these burdens can become overpowering and we lose who we are. It’s not easy to forgive people who have purposely wronged you.

The most difficult person to forgive, however, is yourself.

Learning how to forgive means learning to let go of past regrets. The past is history. It doesn’t have to become your future.


This doesn’t mean you simply forget about your regrets. It doesn’t mean you instantly trust others who may have tried to use you for their own best interests either.

It simply means that you take those chips off of your shoulder and you keep chasing your dreams.

Mistakes can cause personal pain. Regrets can turn into grief and heartbreak.

If you need to make things right with someone, then do so. Life is too short as it is anyway.

Don’t hold on to resentment. You’ll find that if you do, chaos and discontent are following close behind.

Knowing how to find inner peace means forgiving yourself. Stop being your worst critic.



Leave comparison at the door

Comparison really is the thief of your happiness and negatively affects your self-worth.

Try not to compare your capabilities to other people’s abilities, focus on what you can do. This takes practice and mental reminders to avoid.

All you can give is your best, don’t be deterred from trying because to you it may appear like your best is different.

Find a place where your best is welcomed and appreciated. It may be hard to find but you’ll get there.


Lay off the criticism

some criticism is good if not hard to take sometimes. Over criticism is unnecessary, try not to over criticise yourself and others.

I like to say “I am learning and growing everyday” it helps bring me back to centre when I get too in my own head.

You can’t let that voice control your actions I’ve found. Making decisions based on fear of repercussions isn’t helpful.

When the nagging starts you have to change your mindset. The sooner you stop listening to that nagging negative unnecessary opinion the better your mental state will be.


Let things happen rather than making them happen

It is important to recognise that some of your desires are about how you think your life should be, rather than how it is now.

We’re all constantly trying to figure the world out, rather than letting the world unfold by itself.

For example, some things in life that involve you wanting it to happen rather than allowing it to happen include wanting to go to sleep, rather than going to sleep.

Wanting to be happy, rather than allowing yourself to be happy. Wanting to be peaceful, rather than allowing yourself to feel peaceful.

Try to start to let go of your desires of wanting things to be a certain way, and instead simply relax and allow things to happen.


Be comfortable in your own skin

Learning to be comfortable in your own skin is one of the most important things to learn in life because it has such a significant impact on your well-being.

By learning to accept yourself it will not only improve your life, it will help improve the lives of all those around you.

The relationship you have with yourself is the most important relationship you have, so accept your flaws and recognise that no one is perfect.

Love yourself on the good days and love yourself on the bad days. If you practise this regularly, you will feel much happier and more peaceful within yourself.



Stop worrying about what other people think

Many of us want to be liked and accepted by others, but we spend too much time and energy worrying about what other people think, which can result in us feeling unworthy.

The root of the problem of worrying about what other people think of you, is that you cannot control what people say, do, and think about you.

The key to help you stop worrying about what other people think, is to feel more self-love and self-acceptance from within.

When you start living from a place of genuine love and acceptance, you will learn that what other people do, say and think about you has nothing to do with you, it’s all to do with them.

If you don’t like what they have to say about you, you can walk away knowing you are being true to yourself.


Have an open mind

When you have firm beliefs and ideas about something and someone opposes or questions, you might start to feel agitated, uncomfortable, and maybe even angry at the individual with different ideas and beliefs to your own.

Yet if you live with an open mind, you would feel at ease hearing about different ideas and beliefs, and you may even start to understand and embrace the differences, helping you to feel more peaceful towards yourself and others.


Anything you do, do it mindfully

Eat mindfully, walk mindfully, breathe mindfully, smell mindful. Yes, it’s a wellness buzzword – but it makes more sense when broken down into common sense practice.

Put simply, mindfulness is reconnecting yourself with your senses.

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.


When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube.

The Mindfulness practice is life changing when used consistently and persistently!



Meditation daily

Studies show that even a single meditation session can reduce stress meaning this is a practice that can be used right now if you are feeling completely stressed out.

Regular meditation will obviously have more benefits so aim for between 10 and 30 mins as many times as a week as you can.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

There are many free videos on the internet to guide you if this is unfamiliar territory. I think this is a good one for beginners.

Try to meditate before breakfast, if not, then late afternoon/early evening is a good time to do it.

Meditation will seem like a chore at first, but the more you practice, it will become more of an enjoyable experience that you will look forward to.



Practice gratitude

Be thankful for all the things available to you. It is understandable that you aren’t satisfied with what you have and so you aim to achieve much more.

However, in the process, we forget to be thankful for the things we already have or have been given to us.

Gratitude helps you recognise all the things you have to be thankful for. Whether you’re grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life.

Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering.

Studies also show grateful people enjoy better mental health, lower stress and anxiety, and a better quality of life.

So whether you decide to make it a habit to identify what you’re grateful for as you sit around the dinner table or you decide to write down three things you’re grateful for in a gratitude journal every day, make gratitude a regular habit.



How to achieve inner peace – Final thoughts

If all else fails, just remember to keep breathing.

The future is still a mystery. The gift of today might feel like it should be returned when everything seems chaotic, but every storm has a peaceful centre.

Find your way to that place with these tips and you’ll know how to find inner peace and happiness.

You can take control. You can choose happiness. You can be a light in the darkness that everyone can see.

It all starts with a willingness to find a way to bring calm to the chaos that is in your life.

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.








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…

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 enough during this difficult year, but can feel impossible when you’re constantly letting your worries occupy your full attention.

For a number of reasons, it’s not surprising that most people might have a hard time getting a good night’s sleep on occasion.

There are all the usual tricks to get yourself onto the sleep train: counting sheep, deep breathing, and putting your phone away.

But for those who live with chronic anxiety or deal with intrusive thoughts, getting rest is a different level of challenge that requires a little more creativity and experimentation.

In this post you will learn about ways to calm your mind, how to reduce racing thoughts, minimise the effects of stress or anxiety, and get back to sleep and resolve insomnia with some effective relaxation techniques.

You don’t have to lie awake all night, every night. Here’s how anxiety messes with our sleep, and how you can fight back.

Disclaimer: I am not in any way a certified councillor/therapist, therefore all 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.


The symptoms of anxiety at night

No matter the time of day you experience anxiety, the symptoms are usually pretty similar. These can include:

  • A sense of impending doom, danger, or panic
  • Nervousness or irritability
  • Difficulty concentrating
  • An increased heart rate and rapid breathing
  • Sweating
  • Fatigue or weakness
  • Gastrointestinal problems

If anxiety is making it hard for you to sleep, you may also have symptoms of insomnia, such as:

  • Nonrestorative sleep (sleep that doesn’t leave you feeling refreshed)
  • Low energy
  • Difficulty concentrating
  • Irritability
  • Difficulty at work or school


Overcoming Sleep Anxiety – 16 Natural Tips to Help!

There are numerous strategies for relieving night-time stress and anxiety before bedtime. If you’re feeling too stressed to sleep, these approaches can help you relax.

Some people may only use one or two of these relaxation strategies, while others may practice a combination of them.

If stress and sleep are a chronic concern, your physician can help you determine what the best approach is for you.


Engage in mindful activities

There are many practical things a person can do to help alleviate feelings of anxiety. I often concentrate on things such as challenging of maladaptive thoughts and in-turn behaviours, acceptance and mindfulness (just to name a few)!

Mindfulness in particular is often used to engage in something with full awareness whilst being present in the here and now.


This can be incredibly grounding and cause you to focus about what’s happening right now, rather than ruminating on what might happen.

There are myriads of things to that a person can engage in mindfully, such as cooking, meditation and yoga.

These activities be seen as a natural remedy for alleviating feelings of anxiety and the best part is – we often do a lot of these activities anyway!




Meditation is a mind and body practice with a specific focus of attention and attitude that lets thoughts come and go without judgment.

Meditation is a known strategy for treating insomnia. There are several types of meditation.

  • Mindfulness meditation is the process of observing feelings, thoughts, and emotions as they pass without judgment. A big part of this is being able to be completely present in the moment, not allowing your focus to wander to other thoughts. If you are just beginning with meditation, this may seem difficult but it will get easier with practice. It has been shown to reduce sleep disturbances in adults.
  • Body scan meditation is a technique of slowly concentrating on parts of the body and noticing any sensations or pains. To practice this technique, you should focus on a specific part of your body, one at a time. This can either be a systematic scanning, from head to toe, or a more random scanning of the body parts making a connection with the floor. Let your attention be focused completely on your body.
  • Guided meditation is when one is verbally guided through a meditative experience and encouraged to visualise a calming location. These guided meditations can include music and nature sounds to assist with relaxing. You can find guided meditations on many popular apps, including Headspace and Calm.

Meditation can be done any time before bed, and it can also be done during the night if you find yourself unable to relax.



Deep Breathing

Deep breathing can be another component of meditation as well as a relaxation technique you can use any time. The goal is to take slow, even, and deep breaths.

Though there are many structured practices for deep breathing, including the box breathing exercise, you can begin very simply:

  • Step 1: Inhale your breath (to a count of 4)
  • Step 2: Hold your breath (to a count of 4)
  • Step 3: Exhale your breath (to a count of 4)
  • Step 4: Hold your breath (to a count of 4)
  • Step 5: Repeat

Different practices may incorporate counting breaths and adjusting the time breath is held before exhaling.



Progressive relaxation

  • In a quiet place, sit or lie down in a comfortable position.
  • Take a few gentle breaths, in and out.
  • Begin tensing groups of muscles one at a time as you breathe. Hold the tension as you inhale, then release it as you exhale. Take a few breaths as you notice (and enjoy) how relaxed each muscle group feels.
  • Start with the muscles in your head, neck and face. Move down to your shoulders, hands and arms, back, stomach, buttocks, thighs, calves and feet.
  • Repeat for any areas that are still tense.

As you go through this exercise, feel the presence and absence of tension so you can spot lingering tension and do something about it.


Write everything down

If you’re feeling anxious or stressed when you first get into bed, try writing your thoughts down to try and alleviate some of those feelings before you try to sleep.

“Think about your day and write down what went well, what didn’t, whether you can do anything about it and what you need to remember tomorrow,” recommends Sue Peacock, consultant health psychologist and author, specialising in sleep issues.

These factors are usually the ones that keep us awake, but by doing this we have had the chance to process the day before going to bed.”



Create a sleep routine

Try to establish a night-time routine to improve sleep quality, as well as your ability to fall asleep in the first place. This may reduce the likelihood of experiencing anxieties during night time hours.


So, aim to go to bed around the same time each night and get up at a regular time as well. It’s also a good idea to head to bed at a time that will allow you to get 7-9 hours of sleep.



Keep a routine in the day

You may be working from home, or have children who are away from school, but try to maintain some control on your sleep/wake sleep schedule which is important in periods of unrest.

Not only will the routine keep you focused, it really does help to keep the body’s internal body clock in sync.

Don’t nap or sleep in whenever you want. It throws your schedule off track and the extra sleep could make it even tougher for you to fall asleep at night.


Get up and out of bed

You should only stay in bed if you’re planning on going sleep. You don’t want your brain to associate your bed with anything but the impulse to sleep, so if you’re suffering insomnia, get up, sit in a chair, or go to another room.

Top Tip:

The Sleep Book: How to Sleep Well Every Night – Is an excellent book on this subject



Exercise during the day

Of course, this requires planning ahead a little, but the National Sleep Foundation recommends exercising a bit during the day to help you fall asleep at night.

According to the NSF, even a single moderate-intensity workout, like a brisk walk, can improve sleep among people with chronic insomnia.


Get as much natural light as possible

Working from home, social distancing or even self-isolating may mean you’re struggling to enjoy being out in the natural light – this in turn can negatively affect your mental and physical wellbeing.


Where possible try to go out for a quiet daily walk, spend some time in the garden and open the windows for fresh air.

If you’re working from home, try to position your work area near to a window. Natural light – even on a cloudy day – helps reset our internal body clock and make us more alert


Bedroom environment is key

Don’t neglect the basics when it comes to sleeping better. Your bedroom environment plays a part in achieving a good night’s sleep.

It should be cool, quiet and dark and make sure you sleep on a comfortable, supportive bed. Keep computers and clutter out of the bedroom – this is a room where you should feel calm and clear headed.


Stay away from devices

It’s well-known fact that we should stop using electronics an hour before bedtime due to the blue light emitted.

However, we also advise you don’t use them as the activities we do on them can keep us awake and alert.

Given the current crisis, you may find watching the news or social media feeds quite distressing or worrying so avoid watching in the run up to bedtime if it’s likely to make you feel more anxious.


Monitor your media consumption

If you feel anxious or worried after reading the news or scrolling through social media, take a mini vacation from your accounts.

Turn off notifications from news and social apps to lessen the temptation to check your phone. If you want to stay informed, set up a timer for 10 minutes in the morning to get caught up.

Otherwise, try to avoid reading articles and posts before bed. Instead, opt for a feel-good book or podcast you enjoy to help you feel more at ease.


Write out a to-do list

If your anxiety is stemming from all the things you need to get done tomorrow or during the week, writing out a to-do list can help, the NSF says.

Instead of allowing your brain go over all the things you’re afraid you’re going to forget, write them down so your brain can relax and let you get some sleep.


Reduce caffeine and alcohol intake

One is a stimulant, and one is a depressant, however both can amplify feelings of anxiety.

Caffeine can trigger feelings of anxiety and alcohol can make the underlying causes of anxiety feel worse.

Therefore, it is important to limit intake of both of these substances to ensure you are not enhancing any feelings you have.


Speak to a professional

If you are constantly experiencing night-time anxiety and are struggling to cope, consider speaking to a professional.

Reach out to your local doctor or psychologist or consider an option like Lysn, who provides access to trained psychologists via phone or video chat which can be accessed from the comfort of your own home.

These types of services can be instrumental in providing the support and strategy needed to help to eradicate your feelings of night-time anxiety.


Overcoming Sleep Anxiety – Final thoughts

It’s not always possible to be at our best all the time. But if anxiety is causing your mental health or your sleep to suffer, then it cannot be ignored.

There are options you can try at home to manage anxiety and improve sleep, but if that’s not enough, then don’t be afraid to seek additional help.

You shouldn’t feel ashamed about taking care of your sleep, or your mental health.

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.






Overcoming Sleep Anxiety





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…

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 as a way of life that encourages active engagement and concentration on the present, taking each moment with complete command and control of your thoughts and actions.

The most basic aim of mindfulness is to bring positivity and accountability to our lives for a more immersive living experience and better control of our actions and circumstances.

It is a means of making our lives healthier and more productive by actively working towards the state we want to achieve with complete dedication.

We can easily incorporate mindfulness into our busy routines and daily life by investing some time in mindfulness meditation.

Mindfulness meditation is an excellent way to slowly train our mind and body for the most effective application of mindfulness over time.



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!


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.

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.


 What are Mindfulness techniques?

Mindfulness isn’t always about meditation. It can be very easily incorporated with daily activities.

However, practicing Mindfulness Meditation can certainly help in bringing the focus back to the present moment. Thus, making mindfulness, a part of the lifestyle.


So, what are Mindfulness techniques?

Mindfulness techniques are any activity or practice that you perform in a mindful way.

Now, you can perform everything in a mindful way. But there are some activities that are easier to be mindful in than others.

And it’s these mindful activities that I am going to share in this post.

Now let’s jump into the details of the Mindfulness techniques that you can implement into your everyday life!

Top tip:

Some great channels from YouTube that I use for mindfulness, are as followed:



Practicing Mindfulness for Beginners – Ultimate Guide!


Mindfulness 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.
  • 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.



Conscious breathing

There’s no need to wait until stress rises to use breathing methods for well-being. You experience balance and harmony when your breaths are of equal length and depth.

As inhaling and exhaling uniformly are the natural response to inner peace, your brain thinks you are relaxed even when you breathe this way intentionally. Take deep, even breaths throughout the day to preserve well-being.


Don’t judge or react to your thoughts

Our minds can run away with themselves. Reacting to these thoughts can cause anxiety and stress. We can feel guilty or ashamed of our thoughts. But what if we just allowed those thoughts to pass gently? Without judging them as they arise?

Take a few minutes to focus on your thoughts. Notice them coming and going without judging and labelling. If you do judge or react to any thoughts, acknowledge that, and then gently let the thought pass.

Being mindful in this way helps you to develop an awareness and understanding of how your thoughts affect you, and how you can better control your thoughts every day.


Awareness of your bodily sensations

So often we live in our heads and we completely forget about our body, unless of course, we are in distress.

And here’s the problem:

We think that our mind is completely separate from our physical body.

But it’s not.

To become aware of your body, send your breath to different parts and acknowledge those body parts.

  • Notice the tingling in your fingers
  • Release the stress in your stomach
  • Become aware of the top of your head and the tension in your neck

Becoming aware of your body will bring you into the present moment. It will fine-tune your senses and quiet the mind.



Noticing your thoughts

Whenever you are meditating, it’s normal that thoughts will enter your mind and sometimes your mind may wander – that’s okay. But, whenever you notice a thought, not just in mediation, just observe it, acknowledge it, and then let it pass. And bring your attention back to your breath.


Tune into your emotions

Move your focus inside your body and try to notice any emotions you can feel in your body. Maybe some anxiety in our chest, fear in your stomach or happiness in your heart. If you notice something, just observe the sensation. Is it heavy or light? What shape is it? Is it moving? Does it have a colour? Is it changing?

Spend as long as you like just observing the feeling. And if you can’t notice anything, that’s okay as well. Don’t put pressure on yourself, just try it again next time.


Tune into your touch

Start by noticing the sensation of the air on your nostrils. Observe the temperature as it enters and leaves – does it change? Then move to your face, can you feel a breeze or any other sensations on your face?

Now, try to feel your hair touching your head. And then focus on your shirt touching your shoulders, your bottom touching the seat and your hands touching your lap.

And finally, focus on your feet and feel them connecting with the ground.


Tune into your hearing

Focus all your attention on your hearing – what sounds can you notice? Start with the sounds close to you and work your way further out. When you notice these sounds, just observe them. Notice the way they appear and disappear into silence.


Tune into your smell

Take a few deep breaths and focus on your sense of smell. What smells can you notice in the air?


Tune into your taste

What tastes are in your mouth? Maybe you will notice saliva and need to take a swallow.


Softly open your eyes and blue your vision

Slightly open your eyes so you are squinting and your vision is blurred. Don’t sharpen your focus on anything, just notice the different shapes and colours and how wide your field of vision is. Tune into your sense of vision for about 30 seconds. Then close your eyes again and bring your attention back to your breathing.


Progressive muscle relaxation

A great mindfulness activity for just before bed is progressive muscle relaxation.

Progressive muscle relaxation involves taking a moment to check in with your body by paying attention to how it feels, one muscle group at a time. This involves lying down and then clenching or flexing your toes for ten seconds or so and then releasing.

Focus on how the area feels and then move up to flex your ankle and your calves. This can be very relaxing but it can also help you to identify areas that might need a good stretch or a light massage.


Take a mindful walk

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


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.


Doing laundry, washing dishes & cleaning

Try dishwashing, cleaning and doing laundry a little bit slower than you usually do, focus your entire attention on what you’re doing and be aware of your body movements.

Pay attention to when your mind wanders, go back to what you’re doing and become aware of your body movements.

Repeat if necessary. Pay attention to possible after-effects.


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.


Observation exercise

Choose something small, like a stone, a leaf or a flower. If you can hold it in your hands and take a good look at it and try to observe everything about it. Focus all of your attention on it.

Notice the items appearance, what size is it? what shape is it? What colours can you see? Does the item have different textures?

Do not assess the item or judge it just observe it for what it is.


Practicing Mindfulness for Beginners – Final thought

I can’t tell you that your life will change instantly but I can tell you how my life has changed.

Since I began practicing Mindfulness I have become so much more aware. I’m aware of other people’s feelings, I notice the beauty in life and because of this I can appreciate this life a lot more.

I don’t let the little things get to me so much, I can take a breath and realise that I don’t need to react to this situation.

In reality my life hasn’t changed, the things that used to stress me out are still there for the main part. It’s how I choose to respond to these stressors that is different. The change is within me, not life that happens around me.

That’s the beauty of Mindfulness you don’t need to take on the world, just yourself.

I would recommend to anyone to give Mindfulness a try. If you have already began the practice, how is it going for you?  Do you have any other Mindfulness activities you would like to share? I look forward to hearing them.

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.









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