Ep #16: Staying Present and Engaged (Mindfulness Tips)

Hello and welcome back to Beyond Doubt, Unleashing Confidence.

I'm your host Niffy Guntoye and as always I'm so thrilled to have you here. As a dedicated life coach, my mission is to empower women like you to overcome self-doubt, reclaim your worth and step confidently into your purpose. Through personalised coaching, I help women realise limitations that hold them back. If you'd like to learn more about how I can support you, head over to neffywellness.com. Today's episode is all about something I'm incredibly passionate about, mindfulness.

We've all heard the words thrown around, but what do we truly understand is the meaning of mindfulness. Mindfulness is about so much more than meditation. it's a tool for living a fulfilled engaged life. It helps you be present in the moment and stay connected to yourself no matter how hectic your day may be. The title of today's episode is Staying Present and Engaged Mindfulness Tips.

This episode will guide you through techniques, practices you can use to incorporate mindfulness into your life even when you're incredibly busy. I'll be sharing real-life stories of people who have embraced mindfulness and the powerful effects it's had on their lives. We'll also look at some meaningful questions you can ask yourself to get deeper into your practice and practical tips to make mindfulness a normal part of your day-to-day routine.

So, whether you're new to mindfulness or have been practicing for a while, I hope today's episode brings you clarity, inspiration and motivation to make mindfulness a lasting part of your day. Part 1. Understanding Mindfulness. To start, let's clarify exactly what mindfulness is. Mindfulness means being fully present in the moment, paying attention to what's happening around you and within you without judgment.

It's about noticing your thoughts, feelings and physical sensations in the present moment without getting caught up in them. Now, why is mindfulness particularly important for women? Well, women are often expected to juggle multiple roles. You might be a mother, a wife, a career woman, a caregiver, a friend and more. These roles can stretch you thin and make it difficult to stay grounded in the present. It's easy to feel like life is slipping by without you truly experiencing it.

Let me tell you about Michelle, a woman I coached a few years ago. Michelle was a full-time nurse, raising two kids and studying for her master's degree. She often told me that she felt like she was on autopilot, running from one thing to the next, really stopping to breathe or reflect. She wanted to be more present, especially for her children, but she didn't know where to start. Together, we worked on introducing mindfulness into her daily life, starting with just a few minutes each morning.

Gradually, Michelle began to feel less overwhelmed. She told me she felt like she'd slowed down time. She was more present with her kids, more focused at work, and she even noticed her relationships improving. Michelle is the perfect example of how mindfulness can transform your life even when you're incredibly busy. Ask yourself, in what areas of my life am I constantly rushing and how would my life change if I allowed myself to slow down and be fully present?

Here's a tip. A great starting point for practicing mindfulness is something I call the 60 second reset. When you feel overwhelmed, stop and focus on your breath for just 60 seconds. Breathe deeply and notice how the air moves through your body. This small moment of mindfulness can be enough to ground you and bring you back to the present.

Part two, the science behind mindfulness. Mindfulness is not just a feel-good practice. There's a solid body of research behind it, proving its effectiveness and improving both mental and physical health. Scientific studies have shown that mindfulness can reduce stress, anxiety and depression. It can also improve focus, increase emotional regulation and even boost our immune system. So how does mindfulness achieve all of this when we practice mindfulness we activate the.

Parasympathic I can never say that word parasympathic nervous system. Which is responsible for rest and recovery. This helps to lower a heart rate, reduce cortisol levels, the stress hormone, and bring a sense of calm to the body. Let me share the story of a famous individual whose life changed through mindfulness. Phil Jackson, the legendary basketball coach.

Phil Jackson is known for leading the Chicago Bulls and the LA Lakers to multiple championships but what many people don't know is that Jackson was a long-time practitioner of mindfulness he integrated mindfulness practices into his coaching encouraging his players to meditate and focus on the present moment during games one of his key players Kobe Bryant embrace mindfulness fully using it to enhance his focus on the court.

Jackson once said you can't be distracted by the past or the future if you're truly present in the moment. His mindfulness coaching played a key role in creating some of the greatest basketball teams in history. Ask yourself, what would my life look like if I approach each task, conversation or challenge with full presence and attention? Tip. If you want to tap into the science of mindfulness, start by setting aside five minutes each morning for a simple breathing exercise.

Sit in a quiet place, close your eyes and focus solely on your breath. Whenever your mind wanders, gently bring it back to your breath. Over time, this simple practice will train your brain to stay more focused and present in other areas of your life.

Part 3. Benefits of mindfulness for women. Why is mindfulness particularly beneficial for women? It's because mindfulness strengthens something called emotional resilience. Emotional resilience is the ability to adapt to stressful situations and bounce back from challenges. As women, we often deal with emotional overload, whether it's managing work stress, family demands, or societal expectations. Mindfulness can help you process these emotions in a healthier way without feeling overwhelmed.

Here are some specific benefits of mindfulness that can be particularly transformative for women. One, reduce stress and anxiety. By focusing on a present moment, you can let go of worries about the past or future, which are common sources of anxiety. Two, improve focus and productivity. Mindfulness trains the brain to focus on one thing at a time, which can lead to better decision making and more efficient work.

3. Strengthened relationships. Mindfulness encourages active listening and being fully present in conversations, leading to deeper, more meaningful connections with others. 4. Enhance self-awareness. Mindfulness allows you to notice your thoughts and emotions without judgment. This self-awareness is crucial for overcoming self-doubt and building confidence. Let's take the example of Elizabeth Gilbert, the author of Eat, Pray, Love.

After the success of her book, Gilbert found herself overwhelmed by the pressures of fame and expectations. She began practicing mindfulness to help her navigate the stress and stay grounded in her creative process. She once said, I have a firm belief that there is no voice inside. That there is a voice inside all of us, a quiet voice, that when it speaks, it tells the truth. Mindfulness helps me listen to that voice.

Gilbert's story reminds us that no matter how successful or busy we are, mindfulness can help us stay connected to ourselves and avoid burnout. Ask yourself, how can I cultivate more mindfulness in my relationships? What would it look like to truly listen without distraction to the people I care about? Tip. Try practicing mindful listening in your next conversation. Put down your phone, make eye contact and really tune in to what the other person is saying.

Notice their tone of voice, body language and words. This simple practice can make a world of difference in the quality of your relationships.

Part 4. Mindfulness in daily life. Mindfulness doesn't have to be a formal practice. You can integrate mindfulness into your daily life in ways that feel natural and effortless. In fact, some of the most powerful moments of mindfulness happen in the most mundane activities. You don't need to set aside 30 minutes every day to sit in meditation, although that's great if you can.

Mindfulness can be practiced while you're doing everyday tasks like washing dishes, walking the dog or even brushing your teeth. I want to tell you about one of my clients, Sarah, who found mindfulness in a surprising way. Sarah was a busy corporate lawyer working long hours and struggling to find balance in her life. She told me that she often felt disconnected, rushing through her day without feeling present. One of the first mindfulness practices we introduced was mindful walking.

Sarah would take 10 minutes each day to walk around her neighbourhood, paying attention to her surroundings, her breath and the way the feet touch the ground. At first it seemed so simple but over time Sarah noticed that these short walks helped her feel more grounded, more connected to herself and less stressed. Ask yourself what daily activities do I rush through and how can I slow down to experience them more fully?

Here's a tip the next time you're doing a routine task whether it's cooking dinner or folding laundry try doing it mindfully focus on the sensations the sounds the smells and the physical movements by bringing your full attention to the tasks you turn it from a chore into an opportunity for mindfulness.

Part 5. Overcoming common mindfulness challenges. It's easy to talk about the benefits of mindfulness, but the truth is, many of us struggle to stay present in the moment. Our minds are constantly racing, whether it's thinking about tomorrow's to-do lists, or replying to conversations, or replaying things that happened last week. If you've ever tried mindfulness and found it difficult, you're not alone.

Let's explore some common challenges and how you can overcome them challenge one I don't have time for mindfulness many women feel that mindfulness is just one more thing to add to their already packed schedules but the truth is mindfulness doesn't have to take up a lot of time you can practice mindfulness in just a few minutes a day and it can be woven into activities you're already doing. So top tip, start small. Even one minute of mindfulness can make a difference.

Try setting aside one minute every morning to focus on your breath. This small practice can help set a mindful tone for the rest of the day. Challenge two, my mind keeps wandering. It's a common misconception that mindfulness means having a completely still mind. The reality is your mind will wander. That's just what your mind does. The practice of mindfulness is about noticing when your mind has wandered and gently bringing it back to the present moment.

Tip, when your mind wanders, don't get frustrated. Simply acknowledge it and return to your focus. So return to your breath or the task at hand. Think of mindfulness as a muscle. The more you practice, the stronger it becomes. Ask yourself, what excuses am I making for not being present? How can I incorporate small moments of mindfulness into my daily routine? Take the example of a god Tully, author of The Power of Now.

Tully's journey into mindfulness came from a place of deep depression and anxiety. He shares that one night he reached a point where he felt he couldn't live with himself any longer. But in that moment, a profound shift occurred. He realised that his thoughts were not who he truly was. From that moment forward, Tully began practicing mindfulness, focused on the present moment and letting go of his attachment to past and future worries.

This shift led him to become one of the world's leading teachers of mindfulness and presence.

Part 6. Real-life mindfulness practices for busy women As busy women, we often feel like there isn't enough time in the day to do everything we need to do. Let alone practice mindfulness. But the truth is, mindfulness doesn't have to be time-consuming. Here are some simple real-life mindfulness practices you can incorporate into your day, no matter how busy you are. Number one, mindful mornings.

Start your day with intention. before you check your phone take a few moments to take a deep breath and set a mindful intention for the day this could be as simple as today i will approach my tasks with patience and presence. Number two, mindful eating. Instead of rushing through your meals, try eating mindfully. Pay attention to the colours, textures and flavours of your food.

Chew slowly and savour each bite. This not only enhances your eating experience, but also improves digestion and reduces stress. Three, mindful work. At work, take mini mindfulness breaks.

Every hour or so close your eyes for 30 seconds and take a few deep breaths the simple reset can help you refocus and stay productive throughout the day number four mindful movement whether it's walking yoga or stretching try moving your body mindfully focus focus on how your body feels with each movement and let go of any distractions. One of my favourite stories is that of Bethany Hamilton, the professional surfer who lost her arm in a shock attack.

Bethany's journey back to surfing required immense resilience but it also required mindfulness. She learned to focus on each wave, each breath and each movement of her body in the water. This mindfulness practice not only helped her overcome fear and doubt but also allowed her to continue doing what she loved, surfing at a professional level. Bethany's story is a beautiful example of how mindfulness can help us overcome even the most difficult challenges.

By staying present and connected to the moment we can navigate life's ups and downs with grace and resilience. Ask yourself, how can I bring more mindfulness into my daily routine? What sport practices can I start incorporating today?

Poet seven, deepening your mindfulness practice. For those of you who are ready to take your mindfulness practice to the next level, there are many ways to deepen your connection to the present moment. Mindfulness is a journey and like any journey, it requires consistent practice and patience. Here are some advanced mindfulness practices you can explore.

Number one, body scan meditation. This is a form of mindfulness meditation where you focus on different parts of your body, noticing any sensations or tension. It's a great way to bring awareness to how your body is feeling and release any stress or discomfort.

I usually do this during that time of the month because I get cramps like many other women and sometimes I also get PMT and PMS so you know what I'll do is if I'm having really really bad cramps I will if I'm at home you know just find a spot lie on the floor and then just do the scan working from my toes all the way up to my head and that just that helps sometimes so that's a tip for you number two loving kindness meditation this is a practice where you focus on sending love and kindness to

yourself and others it's a powerful way to cultivate compassion and reduce negative self-talk. Number three, mindfulness retreats. If you're looking for more immersive experience, consider attending a mindfulness retreat. These retreats offer a dedicated space to practice mindfulness without the distractions of everyday life. Let me share the story of Thich Nhat Hanh, a Vietnamese Buddhist monk who is considered one of the pioneers of modern mindfulness.

Thich Nhat Hanh has dedicated his life to teaching mindfulness and peace he once said the present moment is filled with joy and happiness if you're attentive you will see it his teachings remind us that true happiness is found in the present moment not in the past or the future i also like one from comfy panda the very first comfy panda maybe where master uji was like today is a present that's why it's called a present i'll try and find that quote and

i'll put it up somewhere maybe i'll put it in the description for this but let me find it hold on i found it So the quote is from Comfy Panda, Master Roshi, and it is, Yesterday is history, tomorrow is a mystery, and today is a gift. That's why they call it present. Ask yourself, what would my life look like if I fully embraced mindfulness? How would it change the way I approach challenges, relationships, and personal growth?

Part eight recommended resources for mindfulness if you're ready to dive deeper into mindfulness i recommend checking out these three insightful books that are perfect for busy women like you number one radical acceptance by tara brush i recommend this unlike every other episode but it's a great book this book will guide you through embracing your present reality no matter how imperfect it may seem. Tara Brash's compassionate voice encourages mindfulness and self-acceptance.

Number two, The Miracle of Mindfulness by Tish Nhat Hanh. A simple yet profound guide on how to bring mindfulness into your everyday life. It's perfect for beginners who want to make mindfulness their habit. Number three, Real Happiness by Sheryl Salzberg. This book offers a 28-day plan to deepen your meditation and mindfulness practices. It's packed with practical exercises you can start today.

And also, don't forget to visit my resource page at nephewwellness.com forward slash resources for more tips and free download. The whole tool will help you on your mindfulness and wellness journey.

Summing up mindfulness is not about becoming someone different it's about becoming more of yourself it's about being present in your life owning your moments and showing up fully when we are present we make better decisions we're more connected to others and we're more in tune with ourselves thank you for joining me on today's episode of beyond doubt unleashing confidence I hope you found this tips and stories inspiring and that you'll be integrating some

mindfulness into your life if you're looking for more support or resources don't forget to visit me at niffywellness.com until next time stay mindful stay confident and remember you are worthy of the present moment bye.