Be mindful in the present

Instructions

  1. Smile more.
    Your smile affirms your awareness and determination to live in peace and joy and helps you approach the day with gentleness and understanding, so smile more! You can hang reminders (such as a painting that brings you joy or an inspiring quote) in areas where you will see them as soon as you wake up; soon enough, you will smile more automatically without needing any reminders.

  2. Breathe consciously.
    One way to develop conscious breathing is to say, “Breathing in, I know that I am breathing in,” and, “Breathing out, I know that I am breathing out,” as you breathe in and out. Alternatively, you can just say “In” and “Out.” Another way to develop conscious breathing is to recite this poem: “Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know this is a wonderful moment!” These exercises will help you unite your body and mind and help you live in the present.

  3. Choose your surroundings carefully and nourish your awareness in each moment.
    Your surroundings will affect your mood: If you are in a hectic and stressful environment, your mood will reflect that. However, it is not always possible to change your surroundings entirely. In such cases, practice nourishing your awareness by, for example, going for a walk in the park and enjoying the trees and the cool breeze, for this is a form of meditation that will help reduce anxiety and sorrow. You can even choose a sound (such as a bell or buzzer) to remind you to breathe and enjoy the present moment.

  4. Meditate.
    Sit on a cushion with your legs crossed and either one or both feet on the opposite thighs. These are known as the half- and full-lotus positions. Keep your back straight, your eyes closed, and your hands folded comfortably on your lap. Then, follow your breathing and meditate. If sitting cross-legged is uncomfortable, you can sit in a chair with your feet flat or lie on the floor with your arms at your sides and your palms facing upward.

  5. Eat mindfully.
    Remember, the purpose of eating is to eat. Therefore, breathe consciously three times and smile before every meal. While eating, be mindful and aware of the present. Remain silent and turn off the TV or any other distractions. Similarly, wash the dishes after each meal with mindfulness and enjoy the present moment.

  6. Meditate during common tasks such as speaking on the phone and driving.
    When the phone rings, breathe consciously, smile, and say, “Listen, listen. This wonderful sound brings me back to my true self.” Repeat this after every ring for three rings before answering. While driving, breathe consciously and smile, even at red lights and traffic jams. Similarly, practice meditation and conscious breathing during your everyday tasks.

  7. Respect nature.
    Nature is our mother; we may live in apartments far away from her, but she is still our source of life. Therefore, we should respect her and try to protect her. Use fewer plastics, recycle what you can, and do your part to reduce pollution!

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