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I like to use music when practicing mindfulness. I was inspired by yoga classes, and have found tons of online resources with calming music.  Here is a youtube channel i like https://www.youtube.com/channel/UCK7X0kE4vCbOXPi1VPVQYFw

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40 small ways to practice mindfulness.
http://leftbrainbuddha.com/40-ways-bring-mindfulness-days/
-Indira Guha

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Ted Talk on Mindfulness! Really cool, you all should try his app, HeadSpace! 

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Ted Talk on Mindfulness! Really cool, you all should try his app, HeadSpace! 

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https://www.youtube.com/watch?v=qzR62JJCMBQ

-tahsin najmi

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Here is a list of books on mindfulness I found if you're interested
https://havelocknorth.poppiesbooks.co.nz/catalog/search?utf8=%E2%9C%93&keyword=mindfulness&search_type=core%5Ekeyword&commit=
There seems to be a series by  Arlene Unger that talks about uses of mindfulness in everyday life.
(My brother uses a book for mindfulness that is coloring patterns and my dad just reads books about mindfulness so I think books work...)

P.s. It's eleanor - my padlet it being weird

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Some tips on how to be mindful on a daily basis. Etsegenet

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How To Practice Mindfulness - 4 Easy Ways To Meditate During Day To Day Life

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Here's an article about how to practice mindfulness for a few minutes before falling asleep
http://www.huffingtonpost.com/2013/07/15/meditation-in-action-mindfulness-sleep_n_3586716.html

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https://health.good.is/articles/relaxing-song-ever-recorded-stress
I found that listening to ambient music made it easy for me to focus on practicing mindfulness, and this song made it easy for me to block out outside distractions and helped me focus.
Edit: I'm not sure if my username shows up or not but this is olive.

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Here is an article I found that talks about the psychological benefits of mindfulness. I think it's a good reminder to mention once again, how beneficial such mindfulness exercises are.

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This CE article offers an overview of the research on mindfulness and discusses its implications for practice, research and training.

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I liked this article it talked about some easy ways to bring mindfulness into our daily lives/routines. I especially liked when the article talked about "letting your mind wander", as that can at times be the most difficult thing about practicing mindfulness.
-Rikeh

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Mindfulness has a way of sounding complicated. It's anything but.

"Mindfulness is paying attention in a particular way: on purpose, in the present moment, non-judgmentally," according to Marsha Lucas, Ph.D, psychologist and author of Rewire Your Brain for Love.

There are many simple ways you can be more mindful. Here are seven tips to incorporate into your daily life.

1. Practice mindfulness during routine activities. Try bringing awareness to the daily activities you usually do on autopilot, said Ed Halliwell, mindfulness teacher and co-author of the book The Mindful Manifesto.

For instance, pay more attention as you're brushing your teeth, taking a shower, eating breakfast or walking to work, he said. Zero in on the sight, sound, smell, taste and feel of these activities. "You might find the routine activity is more interesting than you thought," he said.

2. Practice right when you wake up. According to Lucas, "Mindfulness practice first thing in the morning helps set the 'tone' of your nervous system for the rest of the day, increasing the likelihood of other mindful moments." If you find yourself dozing off, as Lucas does, just practice after having your coffee or tea. But "...don't read the paper, turn on the TV, check your phone or email, etc. until after you've had your 'sit,'" she said.

3. Let your mind wander. " Your mind and brain are natural wanderers - much like a crawling toddler or a puppy, Lucas said. And that's a good thing. Having a "busy brain," Lucas said, is actually an asset. "The beneficial brain changes seen in the neuroscience research on mindfulness are thought to be promoted in large part by the act of noticing that your mind has wandered, and then non-judgmentally - lovingly [and] gently- bringing it back," she said.

4. Keep it short. Our brains respond better to bursts of mindfulness, Lucas said. So being mindful several times a day is more helpful than a lengthy session or even a weekend retreat. While 20 minutes seems to be the gold standard, starting at a few minutes a day is OK, too.

For instance, you can tune into your body, such as focusing "on how your shoes feel on your feet in that moment, or giving attention to how your jaw is doing [such as, is it] tight, loose or hanging open at the audacity of the person in front of you in the coffee line?" Lucas said.

5. Practice mindfulness while you wait. In our fast-paced lives, waiting is a big source of frustration - whether you're waiting in line or stuck in traffic. But while it might seem like a nuisance, waiting is actually an opportunity for mindfulness, Halliwell said. When you're waiting, he suggested bringing your attention to your breath. Focus on "the flow of the breath in and out of your body, from moment to moment and allow everything else to just be, even if what's there is impatience or irritation."

6. Pick a prompt to remind you to be mindful. Choose a cue that you encounter on a regular basis to shift your brain into mindful mode, Lucas said. For instance, you might pick a certain doorway or mirror or use drinking coffee or tea as a reminder, she said.

7. Learn to meditate. "The best way to cultivate mindfulness in everyday life is to formally train in meditation," Halliwell said. He compared practicing mindfulness to learning a new language. "You can't just decide to be fluent in Spanish - unless you already are - you have to learn the language first," he said. "Practicing meditation is how to learn the language of mindfulness." Meditation helps us tap into mindfulness with little effort, he said. He suggested finding a local teacher or trying out CDs.

Mindfulness isn't a luxury, Lucas said, "it's a practice that trains your brain to be more efficient and better integrated, with less distractibility and improved focus. It minimizes stress and even helps you become your best self."

Lucas cited Richard Davidson's research at the Laboratory for Affective Neuroscience at the University of Wisconsin, which shows that all of us have an emotional "set point." "Some of us have more of a tendency toward withdrawal, avoidance, negative thinking and other depressive symptoms, [whereas] others have a greater tendency toward positive moods [such as, being] curious, tending to approach new things and positive thinking," she said. Davidson has found that through mindfulness, we may be able to train our brains and shift our set points.

"Mindfulness practice now has an abundance of neuroscience research to support that it helps our brains be more integrated, so your everyday activities, thoughts, attitudes [and] perceptions...are more balanced [or] well-rounded," Lucas said.

7 Easy Ways to be Mindful Every Day

Related Articles

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Mindfulness has a way of sounding complicated. It's anything but. "Mindfulness is paying attention in a particular way: on purpose, in the present moment, non-judgmentally," according to Marsha Lucas, Ph.D, psychologist and author of Rewire Your Brain for Love. There are many simple ways you can be more mindful.

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Below I will attach a podcast channel where you can listen to podcast on how stuff works. It literally has something about anything and it really helps me cool down and be mindful. It is free and you can listen to it on any device.

http://www.stuffyoushouldknow.com/podcasts

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Being Mindful vs. Unmindful in Everyday Life

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Being Mindful vs. Unmindful in Everyday Life

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I really like this article because it states the differences between being mindful and unmindful in five different everyday activities. I think it's nice to see some examples of being mindful versus unmindful so that you can decide which category you fall into if you are unsure.
- Jen

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5 Ways To Bring Mindfulness Into Everyday Life, by Headspace.com

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Research shows that most people spend up to 50 percent of their time in their heads - a tendency that does nothing to increase our happiness and in fact has been proved to be detrimental to it.

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Mindfulness Can Literally Change Your Brain

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Mindfulness Can Literally Change Your Brain

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This is Sammi, for whatever reason no matter how many times I log in it still shows up as anonymous. But this article was really interesting because it shows the physiological effects of mindfulness. If you are hesitant on whether or not mindfulness is effective, this is a must read!

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The business world is abuzz with mindfulness. But perhaps you haven't heard that the hype is backed by hard science. Recent research provides strong evidence that practicing non-judgmental, present-moment awareness (a.k.a. mindfulness) changes the brain, and it does so in ways that anyone working in today's complex business environment, and certainly every leader, should know about.

We contributed to this research in 2011 with a study on participants who completed an eight-week mindfulness program. We observed significant increases in the density of their gray matter. In the years since, other neuroscience laboratories from around the world have also investigated ways in which meditation, one key way to practice mindfulness, changes the brain. This year, a team of scientists from the University of British Columbia and the Chemnitz University of Technology were able to pool data from more than 20 studies to determine which areas of the brain are consistently affected. They identified at least eight different regions. Here we will focus on two that we believe to be of particular interest to business professionals.

The first is the anterior cingulate cortex (ACC), a structure located deep inside the forehead, behind the brain's frontal lobe. The ACC is associated with self-regulation, meaning the ability to purposefully direct attention and behavior, suppress inappropriate knee-jerk responses, and switch strategies flexibly. People with damage to the ACC show impulsivity and unchecked aggression, and those with impaired connections between this and other brain regions perform poorly on tests of mental flexibility: they hold onto ineffective problem-solving strategies rather than adapting their behavior. Meditators, on the other hand, demonstrate superior performance on tests of self-regulation, resisting distractions and making correct answers more often than non-meditators. They also show more activity in the ACC than non-meditators. In addition to self-regulation, the ACC is associated with learning from past experience to support optimal decision-making. Scientists point out that the ACC may be particularly important in the face of uncertain and fast-changing conditions.

(Source: Tang et al.)

(Source: Fox et al.)

The second brain region we want to highlight is the hippocampus, a region that showed increased amounts of gray matter in the brains of our 2011 mindfulness program participants. This seahorse-shaped area is buried inside the temple on each side of the brain and is part of the limbic system, a set of inner structures associated with emotion and memory. It is covered in receptors for the stress hormone cortisol, and studies have shown that it can be damaged by chronic stress, contributing to a harmful spiral in the body. Indeed, people with stress-related disorders like depresssion and PTSD tend to have a smaller hippocampus. All of this points to the importance of this brain area in resilience-another key skill in the current high-demand business world.

(Source: Hölzel et al.)

These findings are just the beginning of the story. Neuroscientists have also shown that practicing mindfulness affects brain areas related to perception, body awareness, pain tolerance, emotion regulation, introspection, complex thinking, and sense of self. While more research is needed to document these changes over time and to understand underlying mechanisms, the converging evidence is compelling.

Mindfulness should no longer be considered a "nice-to-have" for executives. It's a "must-have": a way to keep our brains healthy, to support self-regulation and effective decision-making capabilities, and to protect ourselves from toxic stress. It can be integrated into one's religious or spiritual life, or practiced as a form of secular mental training. When we take a seat, take a breath, and commit to being mindful, particularly when we gather with others who are doing the same, we have the potential to be changed.

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Mindfulness Can Literally Change Your Brain

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The business world is abuzz with mindfulness. But perhaps you haven't heard that the hype is backed by hard science. Recent research provides strong evidence that practicing non-judgmental, present-moment awareness (a.k.a. mindfulness) changes the brain, and it does so in ways that anyone working in today's complex business environment, and certainly every leader, should know about.

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13 Things Mindful People Do Differently Everday

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13 Things Mindful People Do Differently Everday

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I found this article to be very helpful because it gives you ideas of not just things that you can do while being mindful, but also things that help with stress, which personally is a big barrier between me and being mindful. The more you do these things that reduce stress and practice mindfulness, then I think the quality of your life will improve.
-Darby

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It may have started as a trend among Silicon Valley tech companies, but mindfulness seems to be here to stay for all of us.

2014 has been called the "year of mindful living," and in the past several months, mindfulness has made headlines in seemingly every major print publication and news site. No longer an activity reserved for the new age set, the public is looking to mindfulness as an antidote to stress and burnout, technology addiction and digital distractions, and a sense of time famine and constant busyness.

More and more research is legitimizing the practice, demonstrating that it may be an extremely effective intervention for a wide range of physical and mental health problems.

But beyond the buzz, what does it really mean to be a mindful person -- and what do they do differently every day to live more mindfully? Mindfulness, the practice of cultivating a focused awareness on the present moment, is both a daily habit and a lifelong process. It's most commonly practiced and cultivated through meditation, although being mindful does not necessarily require a meditation practice.

"It's the awareness that arises through paying attention, on purpose, in the present moment and non-judgmentally," explained Jon Kabat-Zinn, founder of the Mindfulness-Based Stress Reduction (MBSR) technique, in a video interview. "That sounds pretty simple... but actually when we start paying attention to how much we pay attention, half of the time our minds are all over the place and we have a very hard time sustaining attention."
Here are 13 things mindful people actually do every day to stay calm, centered and attentive to the present moment. They take walks.
"In our culture of overwork, burnout, and exhaustion, in which we're connected and distracted 24/7 from most things that are truly important in our lives, how do we tap into our creativity, our wisdom, our capacity for wonder, our well-being and our ability to connect with what we really value?" Arianna Huffington asked in a 2013 HuffPost blog post.

Her answer: Solvitur ambulando, which is Latin for "it is solved by walking." Mindful people know that simply going for a walk can be excellent way to calm the mind, gain new perspective and facilitate greater awareness.

Walking through green spaces may actually put the brain into a meditative state, according to a 2013 UK study. The act of walking in a peaceful outdoor landscape was found to trigger "involuntary attention," meaning that it holds attention while also allowing for reflection.
They turn daily tasks into mindful moments.
Mindfulness isn't just something you practice during a 10-minute morning meditation session. It can be incorporated throughout your everyday life by simply paying a little more attention to your daily activities as you're performing them.

As the meditation app Headspace puts it:

"Mindfulness starts to get really interesting when we can start to integrate it into everyday life. Remember, mindfulness means to be present, in the moment. And if you can do it sitting on a chair, then why not while out shopping, drinking a cup of tea, eating your food, holding the baby, working at the computer or having a chat with a friend? All of these are opportunities to apply mindfulness, to be aware."

They create.
Mindfulness and creativity go hand-in-hand: Mindfulness practice boosts creative thinking, while engaging, challenging creative work can get you into a flow state of heightened awareness and consciousness.

Many great artists, thinkers, writers and other creative workers -- from David Lynch to Mario Batali to Sandra Oh -- have said that meditation helps them to access their most creative state of mind. In Catching The Big Fish: Meditation, Consciousness and Creativity, Lynch compares ideas to fish: "If you want to catch a little fish, you can stay in the shallow water. But if you want to catch the big fish, you've got to go deeper."

If you want to become more mindful but are struggling with a silent meditation practice, try engaging in your favorite creative practice, whether it's baking, doodling, or singing in the shower, and see how your thoughts quiet down as you get into a state of flow.
They pay attention to their breathing.
Our breath is a barometer for our overall physical and mental state -- and it's also the foundation of mindfulness. As mindful people know, calming the breath is the key to calming the mind.

Meditation master Thich Nhat Hahn describes the most foundational and most effective mindfulness practice, mindful breathing, in Shambhala Sun:

"So the object of your mindfulness is your breath, and you just focus your attention on it. Breathing in, this is my in-breath. Breathing out, this is my out-breath. When you do that, the mental discourse will stop. You don't think anymore. You don't have to make an effort to stop your thinking; you bring your attention to your in-breath and the mental discourse just stops. That is the miracle of the practice. You don't think of the past anymore. You don't think of the future. You don't think of your projects, because you are focusing your attention, your mindfulness, on your breath."

They unitask.
Multitasking is the enemy of focus -- many of us spend our days in a state of divided attention and near-constant multitasking, and it keeps us from truly living in the present. Studies have found that when people are interrupted and dividing their attention, it takes them 50 percent longer to accomplish a task and they're 50 percent more likely to make errors.

"Rather than divide our attention, it is far more effective to take frequent breaks between intervals of sustained, one-pointed attention," Real Happiness at Work author Sharon Salzberg writes in a Huffington Post blog. "Debunking the myth of multitasking, we become much better at what we do and increase the chance of being able to remember the details of work we have done in the past."

The mindful way, Salzberg suggests, is to focus on one task completely for a given period of time, and then take a break before continuing or moving on to another task.
They know when NOT to check their phones.
Mindful people have a healthy relationship with their mobile devices -- they set (and keep) specific parameters for usage. This might mean making a point never to start or end the day checking email (and maybe even keeping their smartphones in a separate room while they're sleeping), or choosing to unplug on Saturdays or every time they go on vacation.

But most importantly, they stow their phones away while spending time with their loved ones. One unfortunate byproduct of tech addition and too much screen time is that it keeps us from truly connecting with others -- as HopeLab CEO Pat Christen described her own aha moment, "I realized several years ago that I had stopped looking in my children's eyes. And it was shocking to me."

Those who mindfully interact with others look up from their screens and into the eyes of whomever they're interacting with, and in doing so, develop and maintain stronger connections in all their relationships.
They seek out new experiences.
Openness to experienc e is a byproduct of living mindfully, as those who prioritize presence and peace of mind tend to enjoy taking in and savoring moments of wonder and simple joy. New experiences, in turn, can help us to become more mindful.

"[Adventure] can naturally teach us to be here now. Really, really here," adventurer Renee Sharp writes in Mindful Magazine. "To awaken to our senses. To embrace both our pleasant and our difficult emotions. To step into the unknown. To find the balance between holding on and letting go. And learn how to smile even when the currents of fear are churning within."
They get outside.
Spending time in nature is one of the most powerful ways of giving yourself a mental reboot and reinstating a sense of ease and wonder. Research has found that being outdoors can relieve stress, while also improving energy levels, memory and attention.

"We need the tonic of wildness," Thoreau wrote in Walden. "At the same time that we are earnest to explore and learn all things, we require that all things be mysterious and unexplorable, that land and sea be indefinitely wild, unsurveyed and unfathomed by us because unfathomable. We can never have enough of nature."
They feel what they're feeling.
Mindfulness isn't about being happy all the time. It's about acceptance of the moment we're in and feeling whatever we feel without trying to resist or control it.

Excessive preoccupation with happiness can actually be counterproductive, leading to an unhealthy attitude towards negative emotions and experiences. Mindful people don't try to avoid negative emotions or always look on the bright side -- rather, accepting both positive and negative emotions and letting different feelings coexist is a key component of remaining even-keeled and coping with life's challenges in a mindful way.

Meditation, the quintessential mindfulness practice, has been shown to be a highly effective intervention for managing emotional challenges including anxiety, depression and stress. A 2013 study also found that people with mindful personalities enjoy greater emotional stability and improved sleep quality.

As Mother Teresa put it, "Be happy in the moment, that's enough. Each moment is all we need, not more."
They meditate.
You can be mindful without meditating, but all the research and experts tell us that meditation is the most sure-fire way to become more mindful. A regular practice can help to reduce stress, improve cognitive function, and boost well-being. Research has found that mindfulness meditation can even alter gene expression, lowering the body's inflammatory response.

Aside from the wealth of research on the physical and mental health benefits of meditation, the testimonies of countless meditators attests to the fact that a consistent practice can help you stay awake and present to your own life.

"It's almost like a reboot for your brain and your soul," Padmasree Warrior, CTO of Cisco, told the New York Times in 2012 of making the time to meditate and unplug. "It makes me so much calmer when I'm responding to e-mails later."
They're conscious of what they put in their bodies -- and their minds.
So often, we shovel food into our mouths without paying any attention to what we're eating and whether we feel full. Mindful people make a practice of listening to their bodies -- and they consciously nourish themselves with healthy foods, prepared and eaten with care. But mindful eating is all about taking your time, paying attention to the tastes and sensations, focus fully on the act of eating and eating-related decisions.

Mindful people also pay attention to their media diets, are equally careful not to feed their minds with "junk food" like excess television, social media, mindless gaming and other psychological empty calories. (Too much time on the Internet has been linked with fewer hours of sleep per night and an increased risk of depression.
They remember not to take themselves so seriously.
As Arianna Huffington writes in Thrive, "Angels fly because they take themselves lightly." A critical factor in cultivating a mindful personality is refusing to get wrapped up and carried away by the constant tug of the emotions. If you can remember to laugh and keep an even keep through the ups and downs, then you've come a long way already in mastering the art of mindfulness.

Much of our distraction is internal -- we ruminate, worry and dwell on our problems. But those who are able to maintain a sense of humor about their own troubles are able to better cope with them. Research from the University of California Berkeley and University of Zurich found that the ability to laugh at oneself is associated with elevated mood, cheerful personality, and a sense of humor.

Laughing also brings us into the present moment in a mindful way. Joyful laughter and meditation even look similar in the brain, according to a new study from Loma Linda University.
They let their minds wander.
While mindfulness is all about focusing on the present moment, mind-wandering also serves an important psychological function, and conscientious people are able to find the happy medium between these two ways of thinking. It's smart to question whether we should always be living in the moment. The latest research on imagination and creativity shows that if we're always in the moment, we're going to miss out on important connections between our own inner mind-wandering thoughts and the outside world.

Engaging in imaginative thinking and fantasizing may even make us more mindful. Research has found that those whose daydreams are most positive and most specific also score high in mindfulness.

CORRECTION: Solvitur ambulando is a Latin, not Greek, phrase, as was originally reported. The error has been fixed.

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13 Things Mindful People Do Differently Every Day

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It may have started as a trend among Silicon Valley tech companies, but mindfulness seems to be here to stay for all of us. 2014 has been called the "year of mindful living," and in the past several months, mindfulness has made headlines in seemingly every major print publication and news site.

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Just thought I'd share this article since this week's unit is about attention.

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The quality of your attention determines whether you are present and alert, or mentally and/or emotionally distracted.

If you're reading this article, you have the capacity to focus and sustain your attention at will; that's good. But if you just got distracted from these words, maybe by a sound in the room (the phone rang) or a physical sensation ("ouch, my back hurts"), a thought ("what's this article about?") or an emotion (curiosity, or perhaps impatience), then your attention isn't completely under your control. The good news is that its possible to train your attention and gain the associated benefits, and practicing mindfulness offers one of the most accessible and effective approaches.

So maybe you're wondering, "Why would I want to improve my attention since I work well, I'm focused when I do my hobbies or play sports, and I already enjoy my relationships?" Good question, and the answer is that using mindfulness to train attention can enhance your experience across the board. Work usually improves as mental efficiency increases, so that output gets better and tasks take less time. Your hobbies and sports will benefit since it's no secret that artists, musicians and professional athletes all prioritize enhanced concentration. And you'll feel more present in your relationships, and increasingly and more easily give the greatest gift possible, "your attention."

Now, the techniques for training attention are relatively simple, but using them requires several steps and begins with understanding the facets of attention. First, there's the aspect of attention that involves choosing to focus on a particular object rather than any other. Then, there's the degree to which you sustain your focus on that particular object, despite distractions. There's also the ability to recognize if/when your attention wanders or dulls, in order to refocus as necessary.

Attention is what allows you to focus your mind's eye (like training binoculars on a bird) and awareness is what allows you to observe the quality of your attention (so you notice when the bird isn't in view anymore). Put simply, attention and awareness are two sides of the same coin: Attention functions with precision like a laser, while awareness watches where the laser goes.

There's an ever-expanding body of research that supports the efficacy of training attention, and much of the most exciting data concerns practicing mental techniques associated with mindfulness. In this context, mindfulness refers to a secular approach for paying attention to what's happening here and now.

One option is to begin with the "pause," an introductory mindfulness practice. The pause works by providing an opportunity to focus your attention purposefully on a discrete task (in this case, a single, full breath), observe whether you can maintain focus on that breath, and recognize should you become distracted so you refocus as necessary. Pausing doesn't need to take a long time, maybe just a few second at first, but it works best if you do interval training and employ frequent repetition of brief practice sets throughout your day. The directions are very simple:

Focus on taking a single, full, breath.

Observe (notice if you lose focus on that single, full breath).

Refocus, if needed.

The idea is to use the pause to bring your attention back into the present moment in the midst of daily experience. This is an active, mentally alert experience and the opposite of zoning out or daydreaming. In fact, mindful pausing is protective against spacing out because it trains your mind to focus sharply in the present and watch for distraction.

Pausing is an introductory mindfulness practice, but it offers a feasible and practical technique with which to start. Over time, training attention and awareness enhance cognitive functioning and contribute to the conditions that support emotional balance and ease in life. Mindfulness is about developing and applying the skills that support alert, observant experience; with regular practice its benefits can begin now and accrue over time.
For more by Deborah Schoeberlein, click here. For more on the mind, click here.

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The quality of your attention determines whether you are present and alert, or mentally and/or emotionally distracted. If you're reading this article, you have the capacity to focus and sustain your attention at will; that's good.

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Waking up, Mindful Stretching, Gratitude Routine...

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Waking up, Mindful Stretching, Gratitude Routine...

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This article has some great ideas on making every day routines mindful
http://happysimplelife.com/simple-meaningful-daily-routines/