Mindfulness or being present isn’t a meditation buzzword. The same awareness that you cultivate during your mindfulness meditation practice can be used throughout your day to solve even the smallest problems. Practicing mindfulness will help you overcome daily curveballs while remaining calm, cool, and collected. With these simple practices, you will learn how to keep your cool while experiencing the three most common emotions that snowball into anger.
3 Mindfulness Practices to Help You Keep Your Cool
1. Mindfulness for Impatience
Whether it’s traffic, a long line at the grocery store, or hearing your “estimated wait time” while on hold with the electric company, impatience can turn to rage in a flash. Oftentimes, when we experience impatience the feeling stems from being angry with ourselves:
- We’re impatient because we were running late for work and now we’re stuck in traffic.
- We’re impatient because we wanted to finish dinner by 7, but the line at the grocery store is too long.
- We’re impatient because we wouldn’t be on hold if we had called earlier in the day.
This is an excellent opportunity to practice being kind to yourself. Instead of beating yourself up and lashing out at others, observe your thoughts and change your internal dialogue. First, accept that this is what it is. Next time you can leave earlier, shop on a different night, or call customer service earlier in the day — but right now, in the present, you have two choices. You can choose to stew in misplaced frustration or you can practice mantras. This is a fleeting, momentary discomfort. Breathe in, “Everything is,” breathe out, “temporary.” Within minutes your blood pressure will return to normal and you’ll be cool as a cucumber.
2. Mindfulness for Anxiety
“How did this happen?!” Is the phrase we’re screaming inside our heads when our schedule gets away from us. If you’re one of the millions of people who has a “to do” list that never becomes an “it’s done” list, you’re not alone!
- 60% of American workers feel there “aren’t enough hours in the day” and take work home with them after hours and on weekends.
- 40 million American adults are affected by anxiety — that’s 18% of the population!
- That 18% spends over 5 full hours each day worrying!
Ask yourself: what is needed of me right now? Anxiety stems from getting ahead of ourselves. Bring yourself back to the present. Breathe through your anxiety and take the day one breath, one moment at a time. Studies have shown that we’re actually more productive when we take scheduled breaks throughout the day. Use this 3-minute guided meditation to ground yourself and ward off anxiety.
3. Mindfulness for Sadness
Feelings of sadness can stem from grief or from being hurt by friends, loved ones, or colleagues. Naturally, there are varying degrees of sadness and healing cannot be rushed. However, if left unchecked, too much self-reflection in sadness can be deeply unhealthy. Not only will our physical health suffer, but our personal relationships and our productivity will suffer as well. Consistently practice mindfulness meditation while you’re sad. Mindfulness meditation will help you:
- Learn to be patient with yourself. Healing takes time and practicing mindfulness meditation teaches us to be patient and kind with ourselves, especially when it comes to our thoughts and emotions.
- Pay attention to the physical sensations of sadness. Understanding how sadness feels in our bodies helps us observe sadness without trying to “make it stop” will help it pass more quickly and keep the mind from obsessing.
To learn more about how mindfulness meditation can improve your overall mental and physical health, visit avsmindfulness.com. Check back for news about the upcoming release of our helpful mindfulness meditation app!