Mindfulness for Beginners in 10 Minutes a Day: Mindful Moments to Bring Clarity and Calm to Your Morning, Day, and Night

Description

Find peace and ease stress at any time of day with 10-minute mindfulness Whether you’re having a hectic morning, a nonstop day, or a busy evening, this guide to mindfulness for beginners shows you how to take a break and shift to a more peaceful mindset. No matter your experience level, the simple practices in this book can help you find calm, focus, reconnect with your emotions, or respond to challenging situations as they arise. Mindfulness for Beginners in 10 Minutes a Day includes: Bite-sized exercises―Learn exercises that you can do in 10 minutes or less, like breathing techniques, meditations, journaling, and yoga poses. Guided practices—Explore mindfulness step-by-step by setting intentions, breathing slowly, walking mindfully, releasing tension, savoring food, and much more. All-day mindfulness—Begin your morning in peace, end your evening with joy, or recenter yourself any time with this guide to mindfulness for beginners. Gain clarity and reduce stress during your busy day with the simple exercises in Mindfulness for Beginners in 10 Minutes a Day. Title Page Dedication Copyright Contents Introduction CHAPTER 1: What is Mindfulness? CHAPTER 2: Mindful Mornings Waking Up Grateful Getting the Kinks Out Brushing with Presence Grounding Down Invigorating Morning Flow Breathing Through the Nose Journaling for a Great Day Walking Mindfully Taking a Mindful Seat Charting Your Free Time Centering Showering Sensually Building and Keeping Your Sanctuary Setting Intentions Asking Better Self-Inquiry Questions Devoting Your Attention Savoring the First Sip Observing the Sounds Around You CHAPTER 3: Mindful Days Pausing Getting Up to Stretch Clearing Away Distractions Adopting a “Just This” Attitude Online Treating Yourself to a Midday Walk Practicing the Zoom Lens of Attention Breathing with Joy Noticing and Releasing Tension Savoring the First Bite Sending a Note of Thanks Reflecting with Reverence Rewarding Yourself for Follow-Through Moving in Your Chair Awakening Your Energy Becoming What You Think Wishing You Well Writing Down Your Challenges Self-Compassion Booster CHAPTER 4: Mindful Nights Closing Out the Day Ritual Spending Time in Your Sanctuary Putting Your Feet Up Preparing a Healthy Snack with Full Attention Soothing Moon Flow Feeling Your Cozy Clothes Turning Down the Lights Observing the Surrounding Sounds Anchoring Your Mind Letting Your Thoughts Flow Breathing into Your Belly and Heart Appreciate Slowing Down Channeling Your Energy Centers Balancing Your Breath Turning Inward: A Heart-Centered Meditation Loving-Kindness Meditation for Yourself Relaxing into Stillness Letting Go Conclusion Resources References About the Author