Making Friends With Depression
Daily Mindfulness Meditation
Mindfulness meditation. Learn how to incorporate it into your daily routine for a holistic approach to mental well-being.
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Episode Transcript
How to incorporate mindfulness meditation into your daily routine is the question that could transform your busy, stress-filled days into a journey of self-discovery and peace.
This week's episode is designed to help you hit the metaphorical 'pause' button, offering a balanced life one mindful moment at a time.
Whether you're dealing with anxiety, focus issues, or simply searching for a more meaningful daily experience, listen to unveil mindfulness's transformative power. Welcome to Making Friends With Depression.
Hello friends, and welcome back to another edition of Making Friends with Depression. I am your host, Charles Minguez.
Quickly, at the top of the show, I'd like to take care of some housekeeping. Hey, listen. If you enjoy the show, please rate and review it on whatever podcast platform you listen on. It really helps drive the show up the charts.
You can also support the show by picking up some Making Friends With Depression merch. There are some really cool hoodies, t-shirts, and coffee mugs. Or become a patron for as little as $1 a month. All proceeds go directly to supporting the show and cover the cost of web and podcast hosting.
You can find links for the merch store, Patreon, etc., in the show notes and over at Making Friends With Depression dot com.
Before we dive into the show, I want to share some background information so you know why I'm doing this podcast and where I'm coming from.
My History With Depression and Mindfulness
My history with depression and mindfulness goes something like this. I've lived most of my life with major depression and schizoaffective disorder. I was first diagnosed at 13, and I'm now in my 40's. So, mental illness and wellness have been a big part of my life.
I have spent over twenty years studying mindfulness. I started with yogic philosophy at the Yoga Life Institute. But over time, I found my way to Buddhism. I'm a practicing Buddhist and sometimes teach beginner meditation classes.
As my healing progressed, I volunteered with the National Alliance on Mental Illness, also known as NAMI, and facilitated meetings for adults experiencing poor mental wellness.
My story, plus my lived experience, is something that I hope others find inspirational. My motivation, however, is to give back and help others. This podcast is one way that I can do that.
I Am Not a Therapist
But listen, I'm not a therapist or a counselor. The content on this show is not meant to be taken as medical advice. I'm only trying to inspire hope by sharing my story and the techniques that helped me during my healing process because I think you'll find them helpful, too.
How to Incorporate Mindfulness Meditation into Your Daily Routine
What is Mindfulness?
To kick things off, let's first define what is mindfulness. Mindfulness is a mental state that involves being entirely focused on the 'here and now,' paying attention to your thoughts, feelings, and actions without judgment.
Practicing mindfulness can help improve your emotional well-being, reduce stress, and enhance your concentration and focus.
How Can Mindfulness Help You in Your Daily Life?
Mindfulness is not just a meditation practice but a way of life. It can assist you in becoming more aware of your actions, making better decisions, and responding to stress more effectively. Mindfulness can also help you become more emotionally resilient, improve relationships, and boost creativity.
What Are the 5 Basics of Mindfulness Meditation?
When beginning a mindfulness practice, it's important to remember these five basics.
- 1Attention: Focus on the present moment. Whether it's your breath or a task, concentrate solely on what you are doing. I like to suggest starting with your breath - it’s an easier entry point.
- 2Non-Judgment: Observe your thoughts and emotions without labeling them as 'good' or 'bad.'
- 3Acceptance: Accept things as they come without trying to change or control them.
- 4
Non-Attachment: Practice letting go of your emotional or physical attachment to specific outcomes.
- 5
Awareness: Become more aware of your thoughts, feelings, and environment.
It sounds easier said than done, but remember to be gentle with yourself while practicing mindfulness. On your first shot trying to practice, it's probably not going to be super easy to incorporate these five basics. The important thing is to show up consistently and just try.
How to Choose the Right Time and Place
Speaking of consistent practice. For the best consistent practice, selecting a specific time and place to meditate where you won't be disturbed is crucial. You can practice mindfulness in the morning to start your day calmly or choose any time that suits you.
If you're super busy, it could mean five minutes in your car before heading to work. What's important here is finding whatever works best for you and wherever you will be focused.
Remember to be flexible, too. Depending on my schedule, sometimes I meditate at home, and sometimes I meditate in my car.
How to Meditate for Beginners
Here are five quick tips for getting started with the physical practice of meditation.
- 1Find a Comfortable Position: Sit or lie down in a comfortable position.
- 2Close Your Eyes and Breathe: Focus on your breathing. Take deep inhales and exhales.
- 3Body Scan: Mentally scan your body from your head down to your toes, observing any sensations. Whatever sensations you experience, breathe into them and then breathe them out.
- 4
Observe Your Thoughts: Your mind will wander; it's natural. Gently bring your focus back to your breath. And don’t beat yourself up. It takes time and practice. This is a long-tail strategy.
- 5
End Gently: Open your eyes after a few minutes and slowly ease into your routine.
How to Practice Mindfulness for Anxiety
Anxiety often involves worrying about the future or ruminating on the past. Mindfulness can break this cycle by focusing your mind on the present.
Whenever you feel anxious, take a moment to focus on your breath or ground yourself by observing your surroundings. Techniques such as the 4-7-8 breathing method, where you inhale for 4 seconds, hold the breath for 7, and exhale for 8, can be particularly effective.
Anxiety is a sensation. Breathe into it, and then breathe it out.
How to Practice Mindfulness Throughout the Day
The beautiful thing about mindfulness is that you can extend mindfulness beyond formal meditation sessions. Engage fully in whatever you're doing—whether it's eating, working, or walking. Make it a habit to periodically check in with yourself and your surroundings.
In Buddhist meditation, you're encouraged to take your practice off the meditation cushion and bring it into your daily life. In this way, every experience becomes a mindfulness practice.
But remember, as you're beginning, this may not be your experience, and that's okay. It does take time to work up and get to a place where your daily life becomes meditation. Try not to become discouraged, but stay consistent with your practice. You'll see results!
Mindfulness in Everyday Life: Online Resources
Several guides and online resources offer comprehensive information about incorporating mindfulness into your daily routine. Websites like Mindful.org, apps like Headspace, and many articles provide tips, guided practices, and research on the benefits of mindfulness. Make sure to check them out.
Mindfulness Meditation for Beginners
Guided meditations can be an excellent starting point if you're new to mindfulness. These offer step-by-step instructions and are often tailored for various needs, including stress reduction, focus improvement, or anxiety management.
If you'd like to listen to some of my guided meditations, check the show notes, where I'll link to some guided meditations.
Incorporate Mindfulness Meditation into Your Daily Routine
Incorporating mindfulness into your daily routine doesn't have to be complicated. Understanding its fundamentals and taking small, consistent steps can make mindfulness a transformative part of your life. Whether you want to manage anxiety or improve your mental clarity, mindfulness provides a versatile and accessible solution.
Support the Show
Thanks for being here. I appreciate you listening. If you'd like to learn more about what was discussed in today's episode, visit my website, Making Friends With Depression. You'll find today's transcript and resources.
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Okay, thanks again, and until next time, friend, many blessings!