This mind of ours never stops. Research shows that we humans produce some 60,000 thoughts each day. That extensive number of thoughts is an irrefutable consequence of our society’s obsessive need to be busy and distracted.

Many of our thoughts are anything but productive, and we do very little to regulate our mind’s rapacious activity. We allow our minds to be “future chasers” or “past dwellers.” They take us everywhere except for where it matters most — the present moment. 

We all have the ability to become more present, awake and aware. The challenge is training our minds to stop — really stop. The mind is prone to wander out of the present but we can train it to move away from the busyness in our heads through practicing Mindfulness. 

Practicing Mindfulness reins in our random thoughts and holds us in the present moment. We all have the inherent ability to utilize Mindfulness by going inward and focusing on our breath. As we stay focused on the breath, we connect to the present and are able to look more deeply into what we’re actually feeling in the moment. 

Mindfulness reminds us that we’re here in this moment of “now.” It’s a state in which we’re observing our life unfold and becoming better able to experience it with clarity and acceptance. It allows us to intentionally bring our wandering mind into the present, liberates us from our emotional baggage and gives us a more balanced perspective. 

With a Mindfulness approach to every moment, we find ourselves eating more slowly and really tasting our food without rushing. We make time for a leisurely walk while paying close attention to the sights, sounds and smells of nature around us. Taking the time to simply observe, we see so much more than when we’re busy thinking about what we have to do next. We open up to what resides in our hearts.

“Change your thoughts and you change your world.” – Norman Vincent Peale

Explore these ways to transcend limited thoughts and become more awake, present and aware: 

1. Stop the brain’s busyness

The mind likes to be busy. It thrives on activity and distraction. It’s incumbent upon us to teach it how to become quiet and still from time to time. When we feel distracted or that we’re not fully present, we can put our focus and awareness on the breath to find stillness. Using the breath as a type of meditation allows us to connect with the wholeness that’s within. We can experience that connection when we take a walk and observe nature, or when we sit quietly savoring a cup of tea. When we’re fully present and surrender to the moment with total awareness, we experience a sense of non-separation that makes us feel whole, complete and authentically ourselves. 

2. Navigate the moment with neutrality

Staying present in the moment can be challenging if we’re facing something daunting, difficult or unclear. Emotions such as anger or insecurity can make our minds race. But if we allow ourselves to open to challenging moments with acceptance, our resistance begins to dissolve. We can tell ourselves, “I can handle this moment. There’s nothing for me to fear.” We can direct the moment — meaning we can navigate it with neutrality — because we’re no longer constricting or reacting, but allowing for it to just be. Opening up to whatever challenges present themselves, instead of resisting them, helps us ease into those moments, learn from them and find what rings true for ourselves. 

3. Engage in “life gazing.” 

When we take the time to simply look around us, we see so much more than when we’re busy thinking about what we have to do next. We can practice being aware of what’s around us when we’re stopped at a red light and notice what’s out the car window. Or when we step outside and observe what’s taking place on the street. Balancing our daily routine of work, chores and running errands with taking present moment intervals to stop our minds from being on autopilot helps us to feel more alive and vital. 

4. Strive to elevate awareness

We often function from an unaware routine of simply going through the paces of our day. But by practicing Mindfulness, we’re able to live our lives in the moment that exists right now, fully aware and awake. Finding time to stop the “doing” and connect to our spiritual center will bring us to the inner dwelling of our wholeness, which, in essence, is the authentic self. Taking time to connect to and acknowledge our true selves helps us appreciate this precious gift of life. 

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Most people know that sleep is essential for good health. Truly, getting enough sleep each night can result in positive cognitive effects, help curb weight gain, and even improve cardiovascular health.

Unfortunately, sleep doesn’t come so easily for some people. If you are part of the population that has difficulty falling asleep, then reexamining your sleep hygiene may prove beneficial. If it’s your first time to hear of this concept, read on to learn more about what it is and why you need it.

Defining Sleep Hygiene

Sleep hygiene, simply defined, is the series of activities that we do before falling asleep. It can range from drinking a warm glass of milk, changing into pajamas, or even turning on a white noise machine. Some go shopping for sleepwear or a new mattress so they can finally experience a good night’s sleep.

But before you can improve the quality of your sleep, it’s important to get a better idea of why you may be having so much trouble falling or staying asleep in the first place.

Understanding Your Body’s Circadian Rhythm

The circadian rhythm is a 24-hour cycle that allows our bodies to recognize when it’s time to rest and when it’s time to wake up. Some even refer to it as a part of the body’s internal body clock.

When you stay up too late or sleep too little, your body recognizes this as an error in its circadian rhythm and thus resets it, preventing you from sleeping normally. This can result in sleep illnesses, fatigue throughout the day, and prolonged health problems in the future.

Tips For Improving Your Sleep Hygiene

Now that you know how your body’s circadian rhythm works, here are some things you can do to improve the quality of your sleep:

Create A Bedtime Routine

Every evening, do your best to stick to a regular bedtime routine. Doing so will help your body recognize that it’s time for sleep. The specific activities are up to you. They can include brushing your teeth, meditating, or changing into pajamas, among many others. You should also minimize any exposure to electronics during this time, as the added stimulus can cause you to stay awake longer.

Stick To A Regular Sleep Schedule

Sticking to a regular sleeping and waking time is important, as it allows your body to recognize exactly when it has gotten enough sleep each day. Do this often enough, and you’ll develop a regular sleep schedule, where you’ll start to naturally fall asleep close to your preferred bedtime.

Make Sure Your Bed Is Clean

Setting the scene for a good night’s rest is key to improving the quality of your sleep. Take the time to clean your bedroom, and pay special attention to your bed as you do so. Make it a habit to remove clutter and invest in quality sheets, blankets, and pillows. There’s nothing like crawling onto a clean bed and snuggling under soft, fresh blankets after a long day.

Block Out Unwanted Lights And Sound

A relaxed environment allows your body to recognize that it can rest without being disturbed. That said, exposure to bright lights can keep you awake at night. As such, you may want to invest in some blackout curtains to keep your room in total darkness. You can also buy some earplugs so that you can block out unwanted noise.

Avoid Caffeine And Alcohol At Night

Your diet also plays a factor in the quality of your sleep. If you can, try to limit your intake of stimulants such as caffeine. Stimulants may affect your adrenaline levels, causing you to stay awake unnecessarily. The same goes for alcohol. Though it is considered a sedative, drinking it before bed can also reduce the quality of your sleep, and can even cause insomnia and sleep apnea.

Don’t Eat Any Midnight Snacks

Avoid large meals, especially right before bed, as the digestive process can take a toll on your sleep. Sleeping on a full stomach can also interfere with your respiratory functions, making it even more likely that you’ll wake up in the middle of the night. Eating before you go to bed can also cause acid reflux, which can lead to sleep apnea and other serious sleep-related illnesses.

Do you find yourself counting flock after flock of sheep yet still toss and turn at night? If so, then you may need to reexamine your sleep hygiene.

Indeed, sleep is something a lot of people don’t prioritize enough. Though it is easily overlooked, a lack of good-quality rest can cause serious health issues down the line. Between the daily stressors of life and work, proper sleep hygiene may be the last thing on your mind. That said, you should put in the effort to improve your sleep hygiene. Your mind and body will thank you for it.

*collaborative post

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