MSM - Step One: Mindfulness + Awareness

Welcome to The Mindfully Strong Method!

In this program, the goal is to reconnect with your inner strength, wisdom, and resilience. Our aim is to empower you to reclaim your autonomy and thrive in every aspect of life, whether it's conquering mountains or navigating the challenges of everyday existence.

Spring of 2024 I will be launching a coaching program and will be personally guiding people through this method, but for now I wanted to give you all insight into what this can look like and provide free resources for those who aren’t able to afford coaching.

At the heart of this method lies Step One: Cultivating Mindfulness and Awareness. Before we dive into action and transformation, it's essential to lay a solid foundation of presence and self-awareness. But first, let's clarify the distinction between mindfulness and awareness.

Mindfulness is the practice of being fully present and engaged in the current moment, without judgment. It involves paying attention to our thoughts, feelings, bodily sensations, and the surrounding environment with openness and curiosity. Mindfulness allows us to step out of autopilot mode and into a state of conscious awareness.

On the other hand, awareness goes beyond simply being present; it involves recognizing and understanding our thoughts, emotions, and patterns of behavior. Awareness is about shining a light on the inner workings of our minds and hearts, unveiling the subconscious motivations and beliefs that shape our actions.

Part 1 Step 1:

Now, let's delve into some simple quick practices to cultivate mindfulness in your daily life:

1. Morning Meditation:

   Start your day with a short meditation practice (seriously, start small, 1-5 minutes) to set a positive tone for the day ahead. Find a quiet space, sit comfortably, and focus on your breath. Notice the sensations of each inhale and exhale, allowing your mind to settle into the present moment. Remember it is not about not thinking, it is about becoming an observer and not attaching.

2. Mindful Movement:

   Incorporate mindfulness into your daily activities by bringing your full attention to the task at hand. Whether it's walking, cooking, or washing dishes, pay attention to the sensations, sounds, and smells associated with the activity.

3. Breath Awareness:

   Take a few moments throughout the day to check in with your breath. Close your eyes, take a deep breath in, and exhale slowly. Notice how your body responds to each breath, and allow yourself to relax into the present moment.

4. Body Scan:

   Perform a quick body scan to check in with your physical sensations. Start from the top of your head and slowly move down to your toes, paying attention to any areas of tension or discomfort. Take a few deep breaths to release any tension you may be holding onto.

👆 START THERE. Take a week or two just focusing on small mindful moments.

Get to know your body, mind, and emotions more intimately and then move onto awareness.

Once you have incorporated the time, space, and awareness for these mindfulness exercises, it will come more naturally to bring in the next, more complicated, piece.

PART 2 STEP 1:

✍️ Diving into Awareness with Journaling

Journaling isn't just about scribbling thoughts; it's a dive into self-discovery and awareness. 

Let's talk about why journaling is your ticket to unlocking awareness:

• Reflection and Recognition:

  Journaling creates a sacred space to ponder your thoughts, feelings, and experiences. It's like shining a light on your internal world, spotting patterns, triggers, and the subtle dance of your emotions.

• Unveiling Unconscious Patterns:

  Consistent journaling is like pulling back the curtain on unconscious habits. It's your backstage pass to understanding behaviors and motivations, empowering you to make mindful choices.

• Gratitude and Celebration:

  Beyond challenges, your journal is a stage for celebrating victories and expressing gratitude. It's your own spotlight on the positive aspects of life, making you more aware of the beauty that surrounds you.

AWARENESS Journal Prompts to get you started:

• Morning Reflection:

  What's swirling in your mind as you kick off your day?

• Daily Gratitude:

  Name three things bringing gratitude into your life today.

• Emotional Landscape:

  Dive into a recent emotion. What sparked it, and how did you ride the wave?

• Habit Exploration:

  Is there a quirky habit you're itching to understand? Spill about its circumstances and your post-habit feelings.

• Mindful Moments:

  Paint a picture of a moment today where you were totally in the zone.

• Challenges and Lessons:

  Take a peek at a recent hurdle. What's the lowdown on what you've learned and how you'll move forward?

Remember, your journal is a judge-free zone. Let your pencil move freely, and let those pages be a canvas capturing the essence of your one-of-a-kind journey toward more profound awareness and therefore BIG change.

By incorporating these practices into your daily routine, you can cultivate a deeper sense of presence and self-understanding, laying the groundwork for transformation and growth. Stay tuned for Step Two of The Mindfully Strong Method, where we'll delve deeper into limiting beliefs and growth mindset.