Instructions for "A Stitch in Time"
Next time you're in a heated situation - for example - your partner or a family member has said something annoying.:
What you just practiced is invaluable if you want a peaceful life. Getting into arguments is rarely helpful, and arguing drains your energy. Choosing to side-step an argument or an upset saves your energy, and it opens the door to any new solutions that may have remained unexplored because you've been too busy fighting to see them!
You'll find two challenges to doing "A Stitch in Time":
The first is remembering to do it - the answer is to just do it regularly throughout your day, and remember your neuroplasticity—your brain will get used to doing it and it will become a new habit.
The second is that being peaceful sometimes comes at the cost of being right, but, even though it may be tough to swallow, it's worth it in the long run, for your mental and physical health, and your relationships.
" A Stitch in Time Saves Nine - If you sort out a problem immediately it may save extra work later." - Oxford Dictionaries (& My Granny)
Instructions for "One Good Thing"
In the evening, when you find you have a quiet moment (feel free to jot your thoughts in a notebook if you like):
"A pattern of optimistic thinking in response to stressful events, ... appears to have a protective effect against depression, illness, and premature death." - Jon Kabat-Zinn
Instructions for "...and breathe".
After the week we had last week, it's a good time to do a calming and grounding practice. This week's exercise is a basic one, but with profound effects, it requires no thought, just a focus on your breath. Set a reminder on your phone to do it around three times a day, and you'll be feeling more relaxed by the end of the week.
“Mindfulness isn’t difficult, we just need to remember to do it.” - Sharon Salzberg
Instructions for "Get Back in Your Body"
You have just practised being in the present moment in a very simple but effective way. Your body is always with you, it's your home. The practice of being present in this home will ground you when you need it, and provide a peaceful refuge when the going gets tough. This is living mindfully in the world.
"If we practice mindfulness, we always have a place to be when we are afraid."
The Weekly Minute is a blog I write each week with the aim of providing proven tools to help promote positive mental health.
The collection of short, practical mindfulness and therapy tools for self-reflection and self-improvement, can equip people to take their mental well-being into their own hands, and improve their quality of life.
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