Make 2019 Your Best Year With Mindfulness
Have you set goals or intentions for 2019?
Did you know that 98% of people who set
New Year Eve goals fail within the first 90 days?
Reason I’ve found is because they’ve created
lofty goals, don’t have accountability,
and the goals are unrealistic.
I want to help you focus on success.
Why mindfulness helps with achieving goals.
Mindfulness is a matter of being present, and
acknowledging your current thoughts or how you feel.
You are not forcing positive thoughts, and you aren’t
trying to push them out of your mind.
This is not meditation.
It’s normal that negative thoughts come into your mind
and it’s up to you to decide who has control over your mind,
the thoughts or you. Mindfulness helps by identifying that
it’s a negative thought and helping you to stay focused on
your current task. Example, your goal is to lose weight and
while exercising you may have an image of a yummy
cheeseburger with fries. With mindfulness, you acknowledge
the thought and gently shift it while refocusing on whatever
exercise you’re doing. The cheeseburger thought is not
relevant to this moment.
The practice of mindfulness takes practice and reminding
yourself to return to the current moment so you remain present.
You also want to be non-judgmental of yourself and the thoughts
or feelings that come up when you are practicing mindfulness.
This in turn will help with your motivation in the new year.
8 ways mindfulness works for goal completion
1) Start with a Plan. My Holistic Wellness Self-Assessment
is my go to visualization as I identify 3 key areas I want to focus
on and then break it down by identifying how that can look.
Example: Goal: Improve my health and become more toned through
exercise. Then I’ll choose the ways that I like to exercise; walking
outside, swimming, dancing, weights, etc
2. Create SMART Goals. I use the SMART goals method to
create achievable and measurable goals. Then I write each goal
with objectives on post it notes and place them in visible areas.
Example: I want to exercise 3 times a week for at least 30 minutes
a day. I’ll write this on a post it note and place it on my bathroom
mirror to see it in the morning.
3. Take Action. Goals look amazing on paper yet the fun begins
when we take action on them. Schedule them in your calendar,
create notifications, etc.
Example: I’ve identified Mondays, Fridays, Saturday, and Sundays
at 7am to be my walking days outside. I’ve scheduled them in my
phone with notifications.
4. Stay in the moment. Try to reduce multitasking as much as
possible. Mindfulness is all about staying in the present.
Example: When walking I’ll focus on being present with my
surroundings for at least 10 minutes using my senses before
I switch tasks such as listening to music, talking on the phone
or listening to a podcast. This helps me be more
present and focused.
5. Envision goal completion. Use a daily meditation that’s
focused on goal completion and motivation then envision
yourself as you complete the goal.
Example: Use Insight Timer or Headspace to find a daily
meditation for morning goals and/or motivation.
6. Have fun with your goals. Enjoy the process as you achieve
your goals. Be patient with yourself as you incorporate new routines.
Creativity is key for fun!
Example: If my intention is to go for a walk the next day
but it’s raining, then I’ll find a new activity such as
cleaning my apartment (amazing way to burn calories),
dancing, online exercise video, etc.
7. Open Yourself to Opportunities. By practicing mindfulness,
you’ll be ready and open to opportunities that come your way. You
never know who or what may help you achieve your resolutions. So
enter each experience with an open mind and an open heart. You’ll
be surprised how many new experiences may shape your year.
Example: Find someone who has a similar goal and create accountability.
8. Celebrate your Success. This is my favorite part, the reward.
Creating and achieving goals can be a reward in itself, yet having a
reward specifically for each goal makes it more interesting.
Example: Once I complete my goal of exercising consistently for 1
month as I’ve stated then I’ll gift myself a fun date out such as
walking in Vizcaya Gardens or Fairchild Gardens, buying a new outfit, etc.
Your New Year’s resolution may change as you maintain mindfulness
and continue to be clear on what you want. Remember that
mindfulness itself can be a goal. Enjoy the journey.
Thank you for reading my blog and being inspired to transform yourself into a beautiful being of light.
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Sharing blessings and happiness,