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10-Minute Mindfulness: 71 Habits for Living in the Present Moment Paperback – May 23, 2017
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Yes, life is a busy, hectic mess most of the time, and it feels like we are all just trying to keep up with it. Our cellphones, tablets and phones have become weapons of mass destruction and are pulling us deeper down the rabbit hole.
But as the book soon points out, you don’t have to be mindful every minute of the day. This is something that you can return to for just a few minutes even. I love the simplicity of the mindfulness mindset. As the authors state, mindfulness is about the practice of nonjudgment, which is the key to experiencing the deeper benefits of a daily mindfulness practice.
The purpose of this book is to serve as a reminder to “be aware of mindfulness”. What I like is that these habits can be performed rather quickly and most of them anywhere. It’s a great little collection [well, 71 habits in fact].
So why do I recommend this book?
Because what the world needs right now IS more mindfulness, and I don’t say that lightly. We are all entranced in our own world, looking down at a screen while we are walking, thinking about something else while having a conversation with a good friend, or planning the next fun activity instead of enjoying the activity you are currently doing.
It raises the question: How can we be more if we can’t even focus on what we are doing in the present? How can we enjoy our life if we are focused on the worries of tomorrow?
The habits in this book, although you may not use them all, are excellent. I’ve made a list of my favorites that I am putting into daily practice. These are numbered as they appear in the book. The habits are divided into four times of day as well, from morning until late evening/night.
My personal favorites are:
Early Morning Mindfulness Habits:
#1: Wake up early
#2: Wake up with gratitude
#4: Practice a morning breathing exercise
#5: Notice Your Thoughts
#10: Smile in the mirror
#11: Practice morning meditation
#15: Define three daily goals
#18: eat breakfast mindfully
#19: Be present with your family
#24: Recite positive affirmations
#25: Declutter one space
Late Morning Mindfulness Habits:
#28: Clear your desk
#29: Focus on your work purpose
#33: Decrease your distractions
#35: Find your flow state
Afternoon Mindfulness Habits:
#38: Cultivate a beginners mind
#40: Stand, stretch and get moving
#41: Take a digital break
#41: Show appreciation
#47: Take a music break
#49: Practice a growth mindset
Evening Mindfulness Habits
#55: Take a mental mini vacation
#57: Reconnect with your relationships
#61: Create a task ritual
#63: Give yourself a break from television
#65: Tame your longings and cravings
#66: Mindfully review your day
#68: practice a shutdown ritual
#71: Practice guided sleep meditation
10-Minute Mindfulness brings it all back and keeps us centered. The authors literally take you by the hand and walk you through the “how-to-do” of practicing mindfulness. By the time you are working on just a few of these habits, you’ll have a better piece of mind for it.
I like the links to case studies the authors have included. This makes for extended reading if you want to learn about the research that went into the book. They also have links and recommendations to many other books on the subject if you want to learn more about the theory of mindfulness.
A definite recommended read that I’ll be sharing with friend and family.
Disclaimer: I received a promotional copy of this book and was invited to write an honest review on it.