{"id":3427,"date":"2019-07-30T18:44:47","date_gmt":"2019-07-30T14:44:47","guid":{"rendered":"https:\/\/blog.cudoo.com\/?p=3427"},"modified":"2020-02-07T00:06:43","modified_gmt":"2020-02-06T20:06:43","slug":"mindfulness-tips-practices-to-keep-you-in-the-zone","status":"publish","type":"post","link":"https:\/\/cudoo.com\/blog\/mindfulness-tips-practices-to-keep-you-in-the-zone\/","title":{"rendered":"Mindfulness Tips &#038; Practices to Keep You in the Zone"},"content":{"rendered":"<div id=\"metaslider-id-3467\" style=\"width: 100%;\" class=\"ml-slider-3-62-0 metaslider metaslider-responsive metaslider-3467 ml-slider ms-theme-default\" role=\"region\" aria-roledescription=\"Slideshow\" aria-label=\"Mindfulness Tips and Tricks\">\n    <div id=\"metaslider_container_3467\">\n        <ul id='metaslider_3467' class='rslides'>\n            <li aria-roledescription='slide' aria-labelledby='slide-0'><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cudoo.com\/blog\/wp-content\/uploads\/2019\/07\/chief-listening-officer-710x533.jpg\" height=\"600\" width=\"800\" alt=\"\" class=\"slider-3467 slide-3471\" title=\"chief-listening-officer\" \/><div class=\"caption-wrap\"><div class=\"caption\">APPS: Putting your phone down really seems to be everyone\u2019s suggestion for curing ANYTHING. It\u2019s hard to disconnect if you don\u2019t think you\u2019d be able to that\u2019s totally fine! You can now use your phone for mindfulness exercises. Check out apps such as Breathe, which will even send you hourly reminders to take a minute to mindfully watch your breath and keep you in check. <\/div><\/div><\/li>\n            <li style='display: none;' aria-roledescription='slide' aria-labelledby='slide-1'><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cudoo.com\/blog\/wp-content\/uploads\/2019\/07\/businessman-2108029_1280-800x600.jpg\" height=\"600\" width=\"800\" alt=\"box\" class=\"slider-3467 slide-3469\" title=\"businessman-2108029_1280\" \/><div class=\"caption-wrap\"><div class=\"caption\">BOX BREATHING: A major benefit to box breathing is that once you get good at it, you can do it anytime and anywhere. This is a great technique for when your emotions are running high, as it slows your heart rate. It's as simple as tracing a box with your finger and breathing along. Hold your breath on both the left and right strokes. When done quietly, no one will have a clue that you\u2019re working on your emotional and mental intelligence. <\/div><\/div><\/li>\n            <li style='display: none;' aria-roledescription='slide' aria-labelledby='slide-2'><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cudoo.com\/blog\/wp-content\/uploads\/2019\/07\/composition-1217184_1920-800x600.jpg\" height=\"600\" width=\"800\" alt=\"Minfulness Body Scan\" class=\"slider-3467 slide-3472\" title=\"composition-1217184_1920\" \/><div class=\"caption-wrap\"><div class=\"caption\">BODY SCANS: A body scan is better for those who are a little more seasoned with meditation and they aren\u2019t really great for that \u201canywhere, anytime\u201d lifestyle. However, body scans are a great nighttime activity for right before bed. Body scans involve progressively tuning into and relaxing every aspect of your body. Upon beginning, laying down is typically the easiest way to tune into your body but eventually, with enough practice, you\u2019ll even be able to do a body scan standing!<\/div><\/div><\/li>\n            <li style='display: none;' aria-roledescription='slide' aria-labelledby='slide-3'><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cudoo.com\/blog\/wp-content\/uploads\/2019\/07\/cuisine-2248567_1280-800x600.jpg\" height=\"600\" width=\"800\" alt=\"Mindful Eating\" class=\"slider-3467 slide-3473\" title=\"cuisine-2248567_1280\" \/><div class=\"caption-wrap\"><div class=\"caption\">MINDFUL EATING: This practice is fantastic for those of us who live with people who think we eat too fast. Next time you sit down for dinner or even have an apple in the morning, really pay attention to what you\u2019re eating. First focus on the smell and look. Are it\u2019s colors vibrant? Does the scent remind you of anything? Then move onto the actual eating, try to pick out different ingredients. This mindfulness practice has tons of benefits, including weight loss, says Harvard. <\/div><\/div><\/li>\n            <li style='display: none;' aria-roledescription='slide' aria-labelledby='slide-4'><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cudoo.com\/blog\/wp-content\/uploads\/2019\/07\/listen-1702648_1280-800x600.jpg\" height=\"600\" width=\"800\" alt=\"Mindful Listening\" class=\"slider-3467 slide-3474\" title=\"listen-1702648_1280\" \/><div class=\"caption-wrap\"><div class=\"caption\">MINDFUL LISTENING: Did you know that the average person only takes in about 25% of what someone has said just a few minutes after the conversation ends? Mindful listening is a practice not many have perfected. At the heart of this mindfulness exercise is being non-judgemental of the person you\u2019re listening to and actively absorbing what the other person is saying. <\/div><\/div><\/li>\n            <li style='display: none;' aria-roledescription='slide' aria-labelledby='slide-5'><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cudoo.com\/blog\/wp-content\/uploads\/2019\/07\/sea-418742_1280-800x600.jpg\" height=\"600\" width=\"800\" alt=\"Guided Imagery\" class=\"slider-3467 slide-3475\" title=\"sea-418742_1280\" \/><div class=\"caption-wrap\"><div class=\"caption\">GUIDED IMAGERY: Another practice that will require some quiet time is Guided Imagery. Guided Imagery is great for the romantics in the crowd. It allows your imagination to take the reigns and create your own space in your mind. You\u2019re supposed to think of a place that makes you feel secure and at peace, such as your childhood home, the beach, a cabin in the woods, whatever it may be you can imagine it. From there, walk yourself through the place and try to remember the smells and colors. Everyone practices guided imagery differently but if you\u2019re having difficulty starting, be sure to check out the many YouTube videos available for some help!<\/div><\/div><\/li>\n            <li style='display: none;' aria-roledescription='slide' aria-labelledby='slide-6'><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cudoo.com\/blog\/wp-content\/uploads\/2019\/07\/girl-1317084_1280-610x457.jpg\" height=\"600\" width=\"800\" alt=\"Mindful Smiling\" class=\"slider-3467 slide-3476\" title=\"girl-1317084_1280\" \/><div class=\"caption-wrap\"><div class=\"caption\">SMILE IN THE MIRROR: This mindfulness practice is perfect for those who are harsh with their self-judgments. It\u2019s a very simple practice but requires patience, as it\u2019s not an immediate heart-slower like box breathing. When you look in the mirror, smile at yourself and say something nice. The hardest part of this will be identifying the harsh self-judgments that you may believe are fact and that\u2019s what will take time. If you hear something enough times, you\u2019ll start to believe it, you just have to be understanding of the process of self-love. Plus, smiling releases neuropeptides which will help fight off stress, says Psychology Today. <\/div><\/div><\/li>\n        <\/ul>\n        \n    <\/div>\n<\/div>\n<p><span style=\"font-weight: 400;\">We do a million things during the day but how many of them do we actually wholeheartedly focus on while we\u2019re doing? While it was once used to treat depression and anxiety, mindfulness practices are now being used outside of the <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/therapy-types\/dialectical-behavior-therapy\"><span style=\"font-weight: 400;\">therapy<\/span><\/a><span style=\"font-weight: 400;\"> world, daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being mindful has many health benefits, says <\/span><span style=\"font-weight: 400;\">John <\/span><span style=\"font-weight: 400;\">Kabat<\/span><span style=\"font-weight: 400;\">-Zinn<\/span><span style=\"font-weight: 400;\">, founder of the Stress Reduction Clinic at the <\/span><a href=\"https:\/\/www.umassmemorialhealthcare.org\/\"><span style=\"font-weight: 400;\">University of Massachusetts Medical Center<\/span><\/a><span style=\"font-weight: 400;\">. Staying mindful will keep you engaged and keep you on your toes when dealing with difficult situations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 7 Mindfulness Practices to keep you in the zone:<\/span><\/p>\n<h2>1. Box Breathing<\/h2>\n<p><span style=\"font-weight: 400;\">A major benefit to box breathing is that once you get good at it, you can do it anytime and anywhere. This is a great technique for when your emotions are running high, as it slows your heart rate. If you are unable to watch this gif or <\/span><a href=\"https:\/\/quietkit.com\/box-breathing\/\"><span style=\"font-weight: 400;\">one of the many others available<\/span><\/a><span style=\"font-weight: 400;\">, you can trace a square with your finger around something like a post-it. When done quietly, no one will have a clue that you\u2019re working on your emotional and mental intelligence.<\/span><\/p>\n<h2>2. Apps<\/h2>\n<p><span style=\"font-weight: 400;\">Putting your phone down really seems to be everyone\u2019s suggestion for curing ANYTHING. It\u2019s hard to disconnect, if you don\u2019t think you\u2019d be able to that\u2019s okay! You can now use your phone for mindfulness exercises. Check out apps such as <\/span><a href=\"https:\/\/breatheapp.co\/\"><span style=\"font-weight: 400;\">Breathe<\/span><\/a><span style=\"font-weight: 400;\">, which will even send you hourly reminders to take a minute to mindfully watch your breath and keep you in check.<\/span><\/p>\n<h2>3. Body Scan<\/h2>\n<p><span style=\"font-weight: 400;\">A body scan is better for those who are a little more seasoned with meditation and they aren\u2019t really great for that \u201canywhere, anytime\u201d lifestyle. However, body scans are a great nighttime activity for right before bed. <\/span><a href=\"https:\/\/www.google.com\/search?q=body+scan+meditation&amp;oq=body&amp;aqs=chrome.1.69i57j69i59j0l4.16823j1j4&amp;sourceid=chrome&amp;ie=UTF-8\"><span style=\"font-weight: 400;\">Body scans<\/span><\/a><span style=\"font-weight: 400;\"> involve progressively tuning into and relaxing every aspect of your body. Upon beginning, laying down is typically the easiest way to tune into your body but eventually with enough practice you\u2019ll even be able to do a body scan standing!<\/span><\/p>\n<h2>4. Mindful Eating<\/h2>\n<p><span style=\"font-weight: 400;\">This practice is fantastic for those of us who live with people who think we eat too fast. Next time you sit down for dinner or even have an apple in the morning, really pay attention to what you\u2019re eating. First focus on the smell and look. Are it\u2019s colors vibrant? Does the scent remind you of anything? Then move onto the actual eating, try to pick out different ingredients. This mindfulness practice has tons of benefits, including weight loss, says <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/8-steps-to-mindful-eating\"><span style=\"font-weight: 400;\">Harvard<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>5. Mindful Listening<\/h2>\n<p><span style=\"font-weight: 400;\">Did you know that the average person only takes in <\/span><a href=\"https:\/\/www.mindtools.com\/pages\/article\/mindful-listening.htm\"><span style=\"font-weight: 400;\">about 25%<\/span><\/a><span style=\"font-weight: 400;\"> of what someone has said just a few minutes after the conversation ends? Mindful listening is a practice not many have perfected. At the heart of this mindfulness exercise is being non-judgemental of the person you\u2019re listening to and actively absorbing what the other person is saying.<\/span><\/p>\n<h2>6. Guided Imagery<\/h2>\n<p><span style=\"font-weight: 400;\">Another mindfulness practice that will require some quiet time is Guided Imagery. Guided Imagery is great for the romantics in the crowd. It allows your imagination to take the reigns and create your own space in your mind. You\u2019re supposed to think of a place that makes you feel secure and at peace, such as your childhood home, the beach, a cabin in the woods, whatever it may be you can imagine it. From there, walk yourself through the place and try to remember the smells and colors. Everyone practices guided imagery differently but if you\u2019re having difficulty starting, be sure to check out the many <\/span><a href=\"https:\/\/youtu.be\/ReQpFXj9PSE\"><span style=\"font-weight: 400;\">YouTube<\/span><\/a><span style=\"font-weight: 400;\"> videos available for some help!<\/span><\/p>\n<h2>7. Smile in the Mirror<\/h2>\n<p><a href=\"https:\/\/www.yourlifeyourvoice.org\/Pages\/tip-the-mirror-rule.aspx\"><span style=\"font-weight: 400;\">This mindfulness practice<\/span><\/a><span style=\"font-weight: 400;\"> is perfect for those who are harsh with their self-judgements. It\u2019s a very simple practice but requires patience, as it\u2019s not an immediate heart-slower like box breathing. When you look in the mirror, smile at yourself and say something nice. The hardest part of this will be identifying your harsh self-judgements that you may believe are fact and that\u2019s what will take time. If you hear something enough times, you\u2019ll start to believe it, you just have to be understanding of the process of self-love. Plus, <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/cutting-edge-leadership\/201206\/there-s-magic-in-your-smile\"><span style=\"font-weight: 400;\">smiling releases neuropeptides<\/span><\/a><span style=\"font-weight: 400;\"> which will help fight off stress, says Psychology Today.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re ready to work on your mindfulness even more, check out Cudoo\u2019s <\/span><a href=\"https:\/\/cudoo.com\/products\/career-development\/improving-mindfulness\/\"><span style=\"font-weight: 400;\">online Mindfulness course<\/span><\/a><span style=\"font-weight: 400;\">!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What are some of your favorite mindfulness exercises? Let us know in the comments below!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We do a million things during the day but how many of them do we actually wholeheartedly focus on while we\u2019re doing? While it was once used to treat depression and anxiety, mindfulness practices are now being used outside of the therapy world, daily.\u00a0 Being mindful has many health benefits, says John Kabat-Zinn, founder of [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":3436,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[2,3],"tags":[2770,2767,2768,2697,2696,2695,2698,2769],"yst_prominent_words":[2783,2700,2680,2776,2775,2764,2785,2779,2688,2731,2716,2778,2782,2699,2786,2781,2787,2780,2777,2784],"_links":{"self":[{"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/posts\/3427"}],"collection":[{"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/comments?post=3427"}],"version-history":[{"count":17,"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/posts\/3427\/revisions"}],"predecessor-version":[{"id":5251,"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/posts\/3427\/revisions\/5251"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/media\/3436"}],"wp:attachment":[{"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/media?parent=3427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/categories?post=3427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/tags?post=3427"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/cudoo.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=3427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}