A Guide to Mastering Mindfulness in 2021 (Plus, a FREE Checklist!)
Disclaimer: I am not a medical professional, and this guide does not equal medical advice. This guide includes research on how mindfulness can help you manage stress and anxiety and live a more balanced life. If you are experiencing any type of stress, anxiety, or depression, I encourage you to consult with a doctor.
When the events of last year transpired, I couldn’t help but feel like I was carrying the weight of the world on my shoulders. (As an INFJ and empath, I am sensitive to the emotions and energy of myself and others and often tend to hold onto it as if it were my own.) I used to think it was wrong to have such big feelings, but over time I’ve learned it is a strength that requires a healthy mindfulness practice, boundaries, and lots of self-care.
Last year, I took everything I learned about myself through therapy and established a mindfulness practice that allowed me to let go of my debilitating need to be perfect, and manage my stress and anxiety so I can be more creative, productive, and focused. I want to help you do the same, so you too can tap into your highest self and start pursuing your life’s purpose.
If you feel stressed, anxious, scattered, exhausted, or burnt out and want to learn how to master mindfulness in 2021, then this guide is for you.
In this guide, I share with you what mindfulness is and isn’t, the benefits of having a mindfulness practice, as well as real and actionable tips and tools to help you be more mindful in 2021. I hope this guide empowers you to invest in your well-being and prioritize your mental health this year.
What is Mindfulness?
Mindfulness is a form of meditation where you pay close attention to your present thoughts, body sensations, environment, and feelings with acceptance and without judgment. You hold space for your emotions to exist without reacting. It is not being present and focused at all times. (Because let’s be real, we’re humans, not robots.) Mindfulness is deeply personal, and there is no right or wrong way to do it.
I struggled with anxiety for many years and often suppressed my feelings because I grew up believing it was wrong to feel anything but happy. Even after years of therapy, my real healing didn’t begin until I finally gave myself permission to break down and truly experience my feelings without judgment. I remember that moment being a beautiful mess, and it was the first time in my life, I felt free.
The Benefits of Practicing Mindfulness
Mindfulness has many benefits such as, decreased stress and anxiety, increased productivity, higher self-esteem, improved physical health, and reduced worry, anger, jealousy, and pride. Since establishing my mindfulness practice, I recognized a decrease in my anxiety around the pandemic, increased self-esteem when creating content for my blog, and overall reduced worry, anger, and frustration. Most importantly, it’s empowered me to grow and create values that are important to me.
7 Ways to Be More Mindful
Slow Down
It's hard to slow down when the world is literally doing all the things to grab your attention. Start by being intentional about the way you spend your time by focusing on doing one thing at a time. For example, eat your next meal without the distraction of a screen, or watch your favorite show without scrolling through social media.
Meditation is a great tool for slowing down, but it is a bit challenging for beginners. I am not a pro when it comes to meditation which is why the Calm app is my favorite app to use for guided meditation. Like a lot of wellness apps nowadays, there is a free version and a paid version of the app. I personally use the free version which gives me access to my favorite feature, the Breathe Bubble. But, if you want access to content like celebrity sleep stories and daily and weekly challenges, you’ll need to pay to subscribe.
Another great way to practice slowing down and being present is by creating intentional routines. Before I created my mindful morning routine, I was obsessed with watching the news and checking social media first thing in the morning. It knew it was a terrible habit to have because it often caused me unnecessary stress and anxiety first thing in the morning. Now, I spend my mornings giving back to myself through meditation or journaling, and I catch-up on the news and social media later in the day.
When creating your intentional routine, keep in mind that flexibility is key. Last year we learned that change is inevitable and your routine(s) will need to be fluid enough to accommodate unexpected changes. For example, my mindful routine has been revamped several times since the beginning of 2020, especially after I started working from home. But, these five things remain the same:
✧ No screens before 7 am.
✧ Take a break for lunch away from my desk.
✧ Start and stop work on time.
✧ No screens after 9 pm.
✧ In bed by 10 pm.
If you have an iPhone, Downtime is a great tool to help you limit your screen time and it is totally customizable. You can choose what time you want Downtime to start and stop, which apps you want to be locked and unlocked, who can communicate with you during Downtime, and more. iPhone users can access Downtime in Settings > Screen Time > Downtime.
Forgive Yourself
When you begin your wellness journey, you'll probably go through a phase where you feel like you have to do all the things. Remember to be kind to yourself. Ditch the “all or nothing” mindset and replace it with kindness, forgiveness, and the willingness to begin again. This is your reminder that it's okay to start over (and over, and over) again.
Acknowledge Your Emotions
Repeat after me: It's okay to have big feelings. Heck, it's okay to have feelings, period! It's what you do with those feelings that matters the most. Recognizing and acknowledging that feelings are energy in motion makes it easier to be grateful and graceful toward the good and bad moments.
Journaling is one of my favorite ways to practice acknowledging my emotions. I personally like to free-write as if no one is going to read it after, but if you need a little more guidance or like writing to journal prompts, I highly recommend The Wonder Journal by Amber Rae. There was a time during the pandemic last year where I was reliving and reacting to old trauma and The Wonder Journal helped me identify and acknowledge my feelings so that I could let go and move forward. Learning Amber Rae’s mindset has helped me change the way I approach my feelings and I feel The Wonder Journal is one of the best wellness tools I invested in last year.
Practice Self-Care
Self-care is more than doing a face mask. It is practicing compassion with yourself — especially when you’re experiencing difficult emotions — and it can help you become less afraid of those big emotions.
While I love doing a face mask, one of my favorite ways to practice self-care is by holding space for myself. As an introvert, I thrive on spending time alone with myself to recharge. I used to hate being alone but now I crave it. I love playing a chill playlist and tapping into my happy place (taking a nap, writing new blog posts, reading a book, or just doing something heart-filling) alone.
Decluttering is another great form of self-care. Did you know that cluttered spaces negatively affect your mental health? In this Personality and Social Psychology Bulletin, research showed that people reported higher anxiety and depression rates when they felt their house was cluttered. Can you relate? I can, which is why I set aside 10-15 minutes at the beginning of each day to tidy up our apartment.
Setting healthy boundaries is another form of self-care that goes hand-in-hand with mindfulness. It requires you to be aware of and acknowledge your thoughts, feelings, and body sensations which can give you insight into the relationships that may be stealing your energy. Setting boundaries requires courage and strong communication skills, and when it is practiced in a healthy way, you will be able to engage with the world from a vulnerable, curious, and receptive mindset.
Make Peace With Imperfection
When you begin your personal growth journey, you may get sidetracked by your imperfections. Don't dwell there. Make peace with your imperfections by being kind and compassionate to yourself. I love this quote I saw on Twitter, "I am imperfect, but I'm perfectly [INSERT YOUR NAME HERE]."
Embrace Vulnerability
Let's be real. Being vulnerable is scary but worth it. Vulnerability requires courage and trust and can help you form an intimate connection with yourself and others. Practice showing up for yourself and speaking your truth consistently and the rest will follow.
Accept Change
Last year we learned that change is inevitable. One of my favorite prayers that speaks to change is the Serenity Prayer. It goes, “God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”
If you made it to the end of this guide, congratulations! Don’t forget to download my free Mastering Mindfulness Checklist filled with ideas to help you personalize your mindfulness routine.