Target reading time: 2 mins 52 secs
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Target Reading Time: 2 Mins 52 Secs

Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the present.

As we all know by now, being mindful isn’t all about being silent, stopping your thoughts, or turning into Master Oogway from Kung Fu Panda. It’s just being here. Now. In the moment.

It is, indubitably, easier said than done. Here’s how to get it down.

Three steps to Mindfulness. (It’s the O-D-P as you can see*)

​(*hip hop fans, I got you.)

O

Observe

By observing, it needs to be exactly that. Just noticing what’s going on, without any opinion or judgement. The theory is, that if you can notice what’s happening before reacting - you’ll become more aware of your neural tendencies. Commonly, these can include obsession over certain scenarios, self-doubt, or distraction tactics. By observing, you can learn to quiet your mind to let thoughts pass.

D

Describe

Describing to yourself what you are thinking and how you are feeling can give you invaluable space to process. That is so awkward to explain. Here’s an example. Instead of expressing your thoughts to yourself as, “Holy shit I am freaking out, there’s no way I can do this,” try reframing it as a description like, “I am feeling nervous at the moment because I have a lot of things to get done.” This helps you to understand and connect with the situation.

P

Participating​

Whatever you’re doing, get stuck in. The act of losing yourself in a task or situation is about as mindful as it gets. With so much going on both inside and outside of our brains, it’s easy to find yourself on autopilot and just go through the motions, rather than fully engaging in it. Ever get home with no recollection of how you got there?

Want to bring more mindful moments into your life?

Try telling your other half or writing down your three fave moments of the day before you go to bed. Knowing that you’ll need to remember something should subconsciously remind you to stay present during the day.

Failing that - don’t take your phone everywhere. (One of these days I’ll take my own advice on this one). Having notifications constantly popping up would take even Master Oogway out of the moment.

FOR THE NERDY: How to be a Mindfulness Master

[Source: Psychology Today]

Mixed Mushroom and Chickpea Stew with Buttery Mash

Now that epic heatwave has passed, I’ll confess - I’m ready to chuck a jumper on. If you’re with me, get prepped for upcoming cooler climes with this autumnal stew from scientist and nutritionist Melissa Saint Hill - @the_bare_scientist. (Check out her feed for some major food porn.)

“This warming recipe is healthy and hearty with a good mix of brain-healthy nutrients like B vitamins, omega 3s and folate. The mushrooms create great texture as well as a woody flavour and aroma.” - Melissa

Why is it good for my brain?

Humble chickpeas are a great source of magnesium, which is vital for muscle recovery, sleep, regulating the nervous system, and helping combat depression. B vitamin-rich mushrooms can help protect against brain aging, leafy greens are excellent for fighting the dreaded brain fog, and topped with a handful of antioxidant-rich walnuts - you’ve got yourself some serious #brainfood.

See Full Recipe
Shop Ingredients

Elevation Station

You’ve changed since getting a smartphone. The way you think, your posture and your sleep to name a few. [youtube] BONUS: 6 reasons to take a phone minibreak (no, you don’t have to go full-on extreme Burning Man like me to achieve this)
Yep - we all know it’s good for us and more and more of us are trying to squeeze it in to our days. But, is there a perfect time to meditate? [elemental]
Trying to make a habit? Try it atomic-style. Nope, not early 90s dreadful pop. This is all about breaking a habit down into small enough chunks that they become as second-nature as brushing your teeth. [spotify]
@nataliabojanic - the very cool founder of form nutrition who makes incredible vegan protein powder (yes really). She’s also a certified mindfulness instructor and shares meditations through the @sexy_mind_app

Final Thoughts

By the time you are reading this, I’m just coming out of the desert, probably feeling inspired, if not a little tired. And what I’d love more than anything (no, seriously) is to read some emails from you on whether you enjoyed this week, if you like the new format, and really anything else that you feel like sharing please… 😊 Thanks Tribe - see you next week!