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How do you gauge mindfulness success?

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Mindfulness is a skill that can help you cope with stress, improve your well-being, and enhance your performance. But how do you know if you are practicing mindfulness effectively? How do you measure your progress and success? In this article, you will learn some ways to gauge your mindfulness success, and some tips to improve your mindfulness practice.

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1 Define your goals

Before you can gauge your mindfulness success, you need to define what success means to you. Why do you want to practice mindfulness? What are the benefits you hope to gain? How will you know when you have achieved them? Your goals can be personal, professional, or both, but they should be specific, realistic, and meaningful. For example, you might want to practice mindfulness to reduce your anxiety, improve your focus, or strengthen your relationships.

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Aria Morgan

Founder, Writer & Health & Wellness Educator at Daily Downdog | Director of Content, Free Now Foundation | YACEP, E-RYT (500), RPYT, CD (D.O.N.A.), UCLA Honors
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I actually don't agree with using the word "success" in combination with "mindfulness." Mindfulness is not about achieving an external or hierarchical notion of success. It's the exact opposite: it's entering a space where the present moment is all that it is, wherein the breath and the body are content for that exact moment, even if that exact moment involves aspects of our life or our personality to which we may recoil or form which we may rebel. It's not about goals. It's a practice. It's a journey.

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Leslie Ellis, Ph.D., RCC

Author at A Clinician's Guide to Dream Therapy. I practice and teach dreamwork, focusing, & trauma therapy to clinicians
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One of the most helpful things about mindfulness practices is that they bring our engagement back into the present moment, and into our senses. They engage us with life itself, and our bodies' experience of it. If we are never present, life becomes more of an abstraction. However, too much mindfulness can also be problematic. Research shows we spend about half of our waking hours daydreaming, that is, allowing our minds to wander. This is also a necessary and healthy state for us to be in, as long as our minds wander in helpful ways, toward creative and dreamlike states versus rumination or self-criticism. Mindfulness can help bring awareness to our spontaneous inner journeys and can direct us toward uplifting pathways.

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2 Track your habits

One way to gauge your mindfulness success is to track your habits. How often do you practice mindfulness? How long do you practice for? What are the activities or techniques that you use? How do you feel before, during, and after your practice? You can use a journal, an app, or a calendar to record your mindfulness habits, and review them regularly. This will help you see how consistent and committed you are, and how your practice affects your mood and energy.

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Elizabeth Smith

Licensed clinical social worker
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One way is to creat a morning routine before work . I try to work out by swimming or bicycling in nature or sitting outside in a sunny area for a short while before I work . I find this to be a form of mindfulness which helps me focus on work better and be in a better mood all around for having grounded myself earlier in nature and or stillness . A form of mindfulness .my Apple Watch tracks these activities daily ( biking and swimming outdoors) .my mood and energy is elevated and positive as a result .

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3 Assess your outcomes

Another way to gauge your mindfulness success is to assess your outcomes. How has mindfulness changed your thoughts, emotions, behaviors, and results? What are the indicators that you are more mindful, such as being more aware, present, calm, or compassionate? How has mindfulness helped you achieve your goals, such as reducing your stress, improving your productivity, or enhancing your creativity? You can use self-reports, feedback, or tests to evaluate your outcomes, and compare them with your baseline or expectations.

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4 Celebrate your achievements

A third way to gauge your mindfulness success is to celebrate your achievements. How do you reward yourself for practicing mindfulness? How do you acknowledge your progress and improvement? How do you share your success with others? Celebrating your achievements can boost your motivation, confidence, and satisfaction. You can celebrate your achievements by treating yourself, expressing gratitude, or telling someone about your mindfulness journey.

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5 Adjust your practice

A fourth way to gauge your mindfulness success is to adjust your practice. How do you learn from your challenges and setbacks? How do you overcome your obstacles and difficulties? How do you adapt your practice to your changing needs and circumstances? Adjusting your practice can help you grow, improve, and optimize your mindfulness experience. You can adjust your practice by seeking feedback, trying new methods, or setting new goals.

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6 Enjoy the process

A fifth way to gauge your mindfulness success is to enjoy the process. How do you find joy and meaning in practicing mindfulness? How do you appreciate the benefits and opportunities that mindfulness offers? How do you embrace the uncertainty and diversity of mindfulness? Enjoying the process can help you sustain and deepen your mindfulness practice. You can enjoy the process by being curious, playful, and compassionate.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Ed Ley

Helping CxO’s beat burnout and create lives they love @ EDLEY.NET | Performance Coaching, Executive Coaching
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If I sat down with intent of being mindful If I didn’t get up for the 12-20 minutes I said I would sit down for If I even once noticed my attention wander and bought it back to my breath All of these are markers of success

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How do you gauge mindfulness success?

1

2

3

4

5

6

7

1 Define your goals

2 Track your habits

3 Assess your outcomes

4 Celebrate your achievements

5 Adjust your practice

6 Enjoy the process

7 Here’s what else to consider

Stress Management

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How do you gauge mindfulness success?

1

2

3

4

5

6

7

1 Define your goals

2 Track your habits

3 Assess your outcomes

4 Celebrate your achievements

5 Adjust your practice

6 Enjoy the process

7 Here’s what else to consider

Stress Management

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感谢您的反馈

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