Tagmental health

Embracing Mindful Screen Time: Creating Awareness Around Digital Habits

In today’s digital age, practicing mindful habits has become more important than ever. As screens dominate our lives, finding balance and taking breaks is crucial for our well-being. Summer provides the perfect opportunity for a digital detox, allowing families to bond without the distraction of devices. Let’s explore the importance of digital mindfulness and how to find harmony in the age of technology.

group of people enjoying music concert
Photo by Leah Newhouse on Pexels.com

Understanding Digital Habits

Digital habits form easily and their addictive nature can significantly impact our lives. These habits shape how we interact with the world and affect our mental and emotional health. Emotional intelligence plays a vital role in recognizing and adjusting these habits. Being aware of our digital behaviors is the first step towards making positive changes.

The Benefits of Digital Detox

A digital detox refers to taking a break from screens to improve mental and emotional well-being. Between dopamine rushes, instant gratification, blue light affecting brain cycles, and the constant stream of information stimulating the mind, there are many ways in which screens impact our mental health. Numerous studies highlight the benefits of reducing screen time. Here 3 of the most prominent benefits:

  • Improved sleep
  • Better focus
  • Reduced stress

To learn more about some of the research that has been done on screen time and mental health, you can read these studies:

a family spending quality time together
Photo by Yan Krukau on Pexels.com

Strategies for Mindful Screen Time

Creating awareness around digital habits involves practical steps. Here are a couple strategies you can incorporate:

  • Set specific times for device use to ensure balanced screen time.
  • Establish screen-free zones in the house, like the dining area, to encourage face-to-face interactions.
  • Utilize apps or tools to monitor and limit screen time, promoting mindful usage. Involving family members in these practices fosters collective mindfulness, making it easier to stick to new habits.

Cultivating Emotional Intelligence in the Digital Age

Emotional intelligence and digital mindfulness are closely linked. Being present, understanding and managing emotions can help create healthier digital habits. For example, recognizing when screen time is causing stress allows for timely intervention. Enhancing emotional intelligence not only improves individual well-being but also strengthens family relationships by encouraging meaningful interactions without screens.

“Technology is cool, but you’ve got to use it as opposed to letting it use you.”

Prince
time lapse photography of river
Photo by Quang Nguyen Vinh on Pexels.com

Being mindful about digital habits is crucial for our overall well-being. Try to take steps towards mindful screen time awareness and embrace the benefits of a digital detox.

Start small with your digital detox and gradually build up. Try to use the strategies above to establish screen-free zones and times. Then spend a day or a weekend with family or friends without screen time. Encourage those around you to enjoy the benefits of a digital detox and practice mindfulness around digital habits and screen time. It is much easier to stay motivated when you have accountability partners. Embrace the journey towards a balanced digital life and enjoy the meaningful connections that come with it.

    Practicing Gratitude in Relationships – How to Strengthen Holiday Bonds

    As we continue to discuss strategies for a mindful holiday season (and it does take some strategy!), we bring our focus to the topic of gratitude. Let’s shine a light on “Gratitude in Relationships.” in this article we’ll explore the transformative practice of strengthening bonds through genuine appreciation.

    The Transformative Power of Gratitude

    Gratitude is a silent force that has the power to transform relationships. When we express appreciation, we don’t just acknowledge the value of the other person; we deepen emotional connections. It creates a ripple effect of positive energy that enhances the overall tapestry of our relationships. Often times we don’t know the impact we can have on others; gratitude is a great reminder of this. And we don’t have to wait until Thanksgiving!

    Everyday Moments of Appreciation

    Gratitude doesn’t need grand gestures. It thrives in the simple moments—the shared laughter, the comforting presence, the small acts of kindness. Take the time to notice and express gratitude for these everyday interactions. All it takes is a quick:

    “I really appreciate these moments together, thank you,” or “I’m grateful for our conversations,”

    Regularly acknowledging the beauty in the ordinary strengthens the bond between individuals.

    Creating a Gratitude Ritual

    Family members sharing a moment of gratitude
    Photo by Tima Miroshnichenko on Pexels.com

    Consider introducing a gratitude ritual into your relationships. It could be a weekly gratitude check-in or a shared gratitude journal. These practices, performed consistently, contribute to building a culture of appreciation. As you share moments of gratitude, you weave a thread of connection that grows stronger over time. This can be especially powerful today. It seems as if less and less families sit together and say their version of grace at the dinner table. I can’t reiterate it enough: we don’t have to wait until thanksgiving! What ever it may be, set aside a time to regularly come together, to be present with each other, and express gratitude.

    Gratitude as a Catalyst for Emotional Intelligence

    Gratitude and emotional intelligence go hand in hand. Expressing appreciation is a powerful tool in resolving conflicts and fostering empathy. Gratitude gives us a pause; it interrupts fight or flight mechanisms and helps us to re-frame our perspective. From there we can redirect our intention to actions and emotions that are more intentional. By incorporating gratitude into our interactions, we elevate our emotional intelligence, contributing to the overall well-being of our relationships.

    As we navigate the holiday season, let’s make gratitude the cornerstone of our relationships. Strengthening bonds through appreciation is a gift that enriches both the giver and the receiver, creating a receptive environment of warmth and connection during this festive time.

    Share your experiences with gratitude in relationships with those around you! Remember, we can inspire each other to create a season of joy and connection through the power of genuine appreciation

    Why not start practicing mindfulness today? You can incorporate mindfulness in your life by committing 5 minutes out of your day every morning to notice the rhythm of your breath, how you feel, and set an intention for the day. The benefits are clear and worth it! Click here to read more about mindfulness, emotional intelligence and self mastery, or check out our other resources below.

    Transformational Mindfulness: The Handbook for Self-Mastery ( A book on mindfulness, emotional intelligence, and mental health)

    If you’re interested in developing your emotional intelligence and sharing mindfulness with those around you, this is a great place to start! The lessons in the Transformational Mindfulness: The Handbook for Self-Mastery gets you started with the most important tool (mindset) that we can have in achieving a happy and fulfilled life.

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    Setting Boundaries for a Stress-Free Holiday Season

    Welcome to our sanctuary dedicated to self-mastery, emotional intelligence, and mindfulness. In our exploration of strategies for a mindful holiday season, we continue our discussion on self-care and family dynamics during the holidays. Let’s dive into the pivotal aspect of setting boundaries, a key to ensuring a stress-free and harmonious celebration.

    The Importance of Boundaries

    Energy boundary

    In the whirlwind of holiday activities, setting boundaries is a beacon of self-care. It’s not about building walls but creating a space where you can celebrate joyfully without compromising your well-being. Healthy boundaries contribute to healthier relationships and a more fulfilling holiday experience.

    Identifying Personal Limits

    Start by reflecting on your personal limits and stress triggers. What aspects of the holidays tend to overwhelm you? Is it social obligations, excessive commitments, or the pressure for perfection? Recognizing these triggers is an act of self-awareness, a foundational element in setting boundaries.

    Communicating Boundaries Effectively

    man talking to a boy
    Photo by Kindel Media on Pexels.com

    Once you’ve identified your boundaries, the next step is communicating them effectively. Choose a time when everyone is calm and receptive. Use assertive yet compassionate language to express your needs and let your friends and family know how important these boundaries are for you. It’s about creating a dialogue that fosters understanding and ensures your boundaries are respected.

    Creating Space for Self-Care

    Setting boundaries isn’t just about saying no; it’s about saying yes to yourself. It’s about creating space for self-care. Prioritize activities that rejuvenate you, whether it’s a quiet moment with a book, a walk in nature, or simply time to breathe. Remember, self-care is an essential component of a truly joyous holiday experience.

    Conclusion:

    As you navigate the holiday season with mindfulness, managing stress, and fostering gratitude, remember that boundaries are your allies. They empower you to fully engage in the festive spirit while preserving your well-being. As counter-intuitive as it may seem, setting boundaries comes with an elevated level of freedom. This holiday season, let setting boundaries be an act of self-love and compassion.

    Share your experiences with setting boundaries during the holidays in the comments below. Together, let’s build a community that supports each other in mastering the art of self-care and mindful living during this festive season.

    Why not start practicing mindfulness today? You can incorporate mindfulness in your life by committing 5 minutes out of your day every morning to notice the rhythm of your breath, how you feel, and set an intention for the day. The benefits are clear and worth it! Click here to read more about mindfulness, emotional intelligence and self mastery, or check out our other resources below.

    Transformational Mindfulness: The Handbook for Self-Mastery ( A book on mindfulness, emotional intelligence, and mental health)

    If you’re interested in developing your emotional intelligence and sharing mindfulness with those around you, this is a great place to start! The lessons in the Transformational Mindfulness: The Handbook for Self-Mastery gets you started with the most important tool (mindset) that we can have in achieving a happy and fulfilled life.

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    9 Awesome Facts That Will Boost Your Respect for Plants

    Plants are integral to life. They do so much more than provide us with oxygen! In this article we will take a look at how plants can help us to practice mindfulness. In a world where people spend more and more of their time indoors working on computers or attending meetings (or attending meetings on their computers), it’s important to create an environment that is conducive to good health and productivity. One way to achieve this is by adding plants to your home and workplace. Let’s take a look at these 9 facts that everyone should know about plants!

    1. They Purify the Air

    We will start with the obvious one that comes to mind for most people. Indoor air pollution can be a real problem, especially in many workplaces. The chemicals released from furniture, carpets, paint and cleaning products can cause headaches and respiratory problems. Plants are natural air purifiers that absorb toxins like formaldehyde and benzene while releasing fresh oxygen into the air.

    2. They Relieve Stress

    The presence of greenery has been shown to reduce stress levels. Studies have found that simply looking at plants can lower blood pressure and heart rate while increasing feelings of calmness.

    two pink and green orchid flowers
    Photo by Anthony : ) on Pexels.com

    3. They Boost Your Immune System

    Plants release negative ions which reduce internal stress and strengthen the immune system. The humidity created by indoor plants also helps to prevent dry skin, colds, sore throats and dry coughs by keeping mucous membranes moist which makes them less susceptible to infection.

    4. They Improve Your Mental Health

    With the combination of benefits from reduced stress and increased oxygen, plants improve your mental health. A study done at Washington State University showed that when plants were added to workspaces there was a 70% reduction in sick leave due to depression or anxiety related illnesses over six months compared with those without plants.

    5. They Improve Your Physical Health

    The presence of indoor plants has also been linked with reducing eye strain, headaches and fatigue. The calming effects plants have on our nervous system help us feel less stressed and more energized throughout the day.

    6. They Increase Your Productivity

    It seems like everything about plants help us to create a mindful experience. Research has shown that the presence of plants in the workplace can increase productivity by up to 15%. This is because they help to reduce distractions and create a calmer, more relaxed environment which allows employees to focus on their work better.

    woman using laptop
    Photo by Jopwell on Pexels.com

    7. Plants in the Workplace Can Improve Employee Satisfaction

    In addition to improving health and productivity levels, adding plants to your workspace can also improve employee satisfaction. When employees feel good about their surroundings, they are more likely to be happy at work and stay with their company for longer periods of time. Keep plants in mind for your list of tools for reducing stress in the workplace.

    8. Plants Are Alive and Constantly Communicating

    Another benefit of having plants in your workspace is that they are alive! Not only do they communicate with each other, but plants are constantly sending out electrical and chemical signals. A part of this electrochemical communication is through changes in color or texture making them an interesting addition that adds life into any space! Plants even have the ability to teach each other how to make different types of signals – meaning plants can teach each other how to make different molecules. So respect plants and the environment, or they might start turning against us!

    9. Plants Bring us Back to Nature (Or Bring Nature to Us)

    Plants remind us of nature. This plays a huge part in regulating our nervous system. White lights, angled corners, and straight hallways of most buildings are inherently stressful. Most people have become accustomed to these things, but nature does not usually move in straight lines. Witnessing plants’ colors and unique shapes helps to break the monotony and eeriness of the man-made world. This is likely why they help to reduce stress and induce a feeling of calm.

    green grass field
    Photo by Baskin Creative Studios on Pexels.com
    interior of hall and kitchen in office
    Photo by Max Rahubovskiy on Pexels.com

    Conclusion

    a laptop and houseplants on a desk in an apartment

    There we have it – 9 Reasons to pay more attention and respect to plants. They can improve any space and help to reduce stress, purify the air, increases productivity, and improves overall health and wellness. With all these benefits to be gained from adding plants to your home or workspace, consider adding some greenery!

    How To Add Plants To Your Space

    • Choose how and where you want to place your plants (hanging, at the end of a hallway, integrated with other fixtures, etc)
    • Determine what kind of lighting you have available (natural light or artificial)
    • Select appropriate plants based on lighting conditions
    • Create a watering schedule
    • Add fertilizer as needed
    • Clean leaves regularly
    • Enjoy!

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    Mental Health: How to Promote Well-Being and Reduce Stress

    We know that taking care of our mental health is essential for leading a healthy and fulfilling life. But what does that really mean? Many people are familiar with the concept of mindfulness, but don’t understand how it can help promote overall well-being and reduce stress. In this post, we will explore various ways in which mindfulness practices can be used to foster optimal mental health.

    We’ll discuss several tools that we can share with our community, such as meditation, journaling, mindful eating, yoga and more – each of which has been shown to have positive effects on reducing stress levels and promoting emotional balance. Whether you’re just beginning your journey into mindfulness or are looking to deepen your practice, this will provide insight into the many benefits of sharing these techniques with others.

    Understand what mindfulness is and how it can improve mental health

    What is mindfulness? Mindfulness is the practice of present moment awareness. It is about observing and accepting thoughts, feelings, and sensations without judgment. When we are mindful, we are not trying to change anything or get rid of anything. We are simply witnessing what is happening in the present moment. If you want to learn more about the specifics of what the practice of mindfulness is, check out this post.

    There are many benefits to mindfulness, including reduced stress, improved mood, increased focus and concentration, and enhanced well-being. One of the most important benefits of mindfulness is its ability to help us manage difficult emotions in a healthier way.

    The benefits of mindfulness:

    • Reduced stress
    • Improved mood
    • Increased focus and concentration
    • Improved immune system
    • Greater sense of self-compassion
    • Improved overall well-being

    When we are caught up in negative thinking patterns, it can be hard to break free from them. Mindfulness allows us to step back from our thoughts and see them for what they really are – just thoughts. This can help us to respond to our thoughts in a more constructive way, rather than getting caught up in an emotionally charged reaction. It also helps us to break out of downward spirals that destroy our mental health, such as rumination or depression.

    Make time for mindfulness

    shallow focus of clear hourglass. Make time for mental health
    Photo by Jordan Benton on Pexels.com

    It doesn’t take much time to practice mindfulness– even a few minutes a day can make a difference. You can do it anywhere, at any time. Just find a comfortable place to sit or lie down, and focus your attention on your breath. Once you’ve settled into your practice, you can start to explore other ways of being mindful, such as paying attention to your senses or thoughts and emotions. The breath is a great starting point to get in the present moment.

    While it is possible to reap some benefits from mindfulness by practicing it for just a few minutes each day, the more time that is dedicated to mindfulness, the greater the rewards are likely to be.

    Dedication to the practice is all that is required. Just like exercising improves our physical health, mindfulness is a practice that strengthens our mental health. Make it regular. Stick to it, and it will become easier over time.

    Try mindfulness exercises with friends and family

    Here’s a couple of exercise you can try with friends and family to get started with mindfulness. Practicing with another person gives you an accountability partner for consistency and quality of the practice.

    Breathing

    An easy way to practice mindful breathing is to focus your attention on the expansion and contraction of your abdomen as you inhale and exhale. You can do this sitting, standing, or lying down.

    Here is a mindful breathing exercise you can try!

    Journal For Mental Health

    Journaling for mental health is a form of mindfulness that can be done anywhere at any time. The goal is to focus on the present moment and write about your thoughts and feelings without judgment.

    Start by writing for 5-10 minutes about whatever is on your mind. Don’t worry about grammar or spelling, just let the words flow. Once you’re finished, read over what you’ve written and see if there are any patterns or themes.

    This exercise can be done with friends or family members to help improve mental health and well-being. You can discuss any relevant themes or even use the journal to write something that you have wanted to say to a friend or family member but don’t feel comfortable sharing. Writing it down can give you another perspective on your thoughts and feelings.

    Mindful Eating

    Eating mindfully is another form of mindfulness that can be used to improve mental health and well-being. The goal is to pay attention to the act of eating, without distractions like TV or your phone.

    Start by focusing on the taste, smell and texture of your food. Chew slowly and savor each bite. Notice how your body feels as you eat, including any changes in hunger or fullness.

    group of people eating together - a positive mental health experience
    Photo by fauxels on Pexels.com

    If your mind wanders, simply bring your attention back to your food. Journaling about your experience can also be helpful. You may notice patterns in your eating habits, such as overeating when you’re stressed or not paying attention to what you’re eating when you’re tired.

    Try a yoga class

    Next, you can try a yoga class (and bring a friend!). This is self-explanatory. Go out and find a class that you like. Many of the tools used to practice mindfulness are also a part of yoga practices.

    Benefits of yoga:

    • Reduce stress
    • Strengthen body
    • Increase flexibility
    • Find balance and support healthy habits in life
    • Learn to be comfortable in uncomfortable situations

    Learn more here.

    Discuss Mental Health

    Discussing mental health with friends and family can feel difficult. The good thing is that once we overcome those difficult feelings of not wanting to be vulnerable, then the conversation(s) can be much easier.

    It’s so important to have people to talk to. Sometimes we just need to vent and get something off our mind. Sometimes it is nice to have neutral feedback. And it’s okay to ask for help.

    If you don’t feel comfortable discussing your mental health with anyone you know, there are plenty of live and online communities to connect with (For mental health and other hobbies and interests). Find people who you can feel comfortable developing a strong bond with.

    Here are a few other resources that may be helpful:

    Play a Game!

    1. Pick an object in the room and spend a minute studying it intently. Then, describe the object to your partner in as much detail as possible. Take this a step further and have them repeat the description back to you. This tests our presence, awareness, and mindful listening skills.
    2. Play the ‘I Spy’ game, but instead of saying the name of the object you’re thinking of, describe it in terms of its color, shape, size, etc. For example: “I spy something that is round and red.” This is a simple one to force us to be present and aware of our surroundings.

    Let go of perfectionism and be kind to yourself

    We can’t beat ourselves up if something doesn’t work out according to plan. Life is full of surprises and not everything will go our way. If we’re too hard on ourselves, it’ll only make us feel worse. Remember to show yourself love and grace.

    When something negative happens, try to find a positive spin on the situation. For example, if you didn’t get the job you wanted, think about the opportunity to learn from the experience and use it as motivation to keep applying for jobs until you find one that’s a good fit. Everything is a learning experience.

    Staying positive can be tough, but it’s important to remember that we all have bad days (or even bad weeks) sometimes. Just because things aren’t perfect doesn’t mean we’re doing a terrible job at life – we’re just human!

    Mental Health By Example

    Whether it is at work, at home, or anywhere else, live by example and take care of your mental health. Be mindful with all your interactions. Encourage others to make healthy choices!

    If you’re interested in developing your emotional intelligence and sharing mindfulness with those around you, this is a great place to start! The lessons in the Transformational Mindfulness: The Handbook for Self-Mastery gets you started with the most important tool (mindset) that we can have in achieving a happy and fulfilled life.

    Transformational Mindfulness: The Handbook for Self-Mastery ( A book on mindfulness, emotional intelligence, and mental health)

    Subscribe & Follow

    Expand your consciousness with JAH Advisory Updates and discover health, wealth, & happiness!
    Sign up to our newsletter for the latest updates!

    and
    Connect with us on social media.

    Life Changing Benefits of Mindfulness and Positive Thinking

    Do you ever feel like life is passing by too quickly and that you can’t keep up? Have you noticed yourself feeling stressed, overwhelmed, or just plain exhausted from the daily grind? Is it difficult to set time aside for yourself? If so, it may be time to start incorporating some mindfulness and positive thinking into your life.

    people walking near high rise buildings
    Photo by Ramil Ugot on Pexels.com

    Mindfulness and positive thinking have become popular topics in recent years as more people realize how much they can help us improve our lives. From reducing stress to improving productivity, these practices come with a plethora of benefits. In fact, there is now a medically recognized intervention call MBSR (Mindfulness based stress reduction) which makes the process very systematic and accessible. However, this is not the only way to practice mindfulness and still get the benefits!

    In this post, we’ll explore why mindfulness and positive thinking are important. We will look at how to implement them in your life and what kind of results you might see from doing so. We’ll also discuss potential challenges that come with making these changes and offer tips for overcoming them

    What are 3 benefits to practicing mindfulness?

    1. Mindfulness reduces stress. There are countless studies that show how mindfulness reduces stress via multiple nervous system pathways. There is a page dedicated to the practice on the National Institute of Health website. The most obvious effect is the delaying of the amygdalic brain (lower, reptilian brain) and heightened response in the pre-frontal cortex. This basically means our ability to cognitively think before we react improves.
    2. Mindfulness improves productivity. Often when we feel stressed, it’s because we’re overwhelmed with everything we (think) need to do. This can lead to us feeling scattered and unfocused, making it difficult to get anything done. Mindfulness helps us to focus on one thing at a time, which makes completing tasks much easier and less stressful.
    3. Mindfulness improves our overall well-being. We can feel a deeper sense of fulfillment knowing that we are present with our experiences. We also enjoy more confidence knowing that we are making the best decisions for ourselves.
    4. (Bonus)* Mindfulness improves our relationships. When we’re stressed, we often take our frustrations out on those closest to us without meaning to. This can damage our relationships and make them more difficult than they need to be. Mindfulness can help us be more present in our interactions with others and appreciate them more, leading to healthier relationships overall

    The difference between mindfulness and positive thinking

    affirmations for mindfulness and positive thinking

    Mindfulness and positive thinking are often thought of as being the same thing. However, they are actually quite different. Mindfulness is about being present – in the moment and accepting things as they are, without judgement.

    Positive thinking is about looking on the bright side and trying to see the best in every situation. Both mindfulness and positive thinking can be useful in managing stress, but they take different approaches. If you’re feeling stressed, mindfulness can help you accept your feelings and let go of them, while positive thinking can help you find the silver lining in the situation.

    Positive thinking is important, but it is also important to remain truthful to ourselves accept feelings and thoughts that don’t always feel good. This is where mindfulness comes in to keep us in check. When we are being mindful, it’s pretty difficult to lie to ourselves or say something is ‘ok’ when we know that we feel like it isn’t.

    How mindfulness & positive thinking can change your life

    Mindfulness and positive thinking affects every part of our life. Being mindful is the difference between being present with our experiences and being aloof. Most people live somewhere in between that spectrum, but we all know individuals who sit to the extremes of this spectrum (being extremely present, or being completely disconnected).

    Improve your physical and mental health

    Mindfulness has been shown to have a number of benefits for our physical health. It can help us to manage pain, reduce stress, improve sleep and even boost our immune system. Positive thinking has also been linked with better health outcomes. Studies have found that people who are more optimistic are less likely to die from cardiovascular disease, and that they may even live longer than pessimistic people.

    Transform your relationships

    When we are mindful, we are more present with our loved ones and can really savor the moments we share together. We are also better able to manage difficult emotions and relationships. Positive thinking can improve our relationships by making us more satisfied with life, which in turn makes us more pleasant to be around!

    Impact your work & professional life

    If you are struggling with work-related stress, mindfulness can be beneficial in helping you manage it. Positive thinking could give you the extra boost and confidence you need to get promoted or find a new job. Research has demonstrated that optimists are more likely to obtain promotions and be hired. They also tend to experience less burnout on the job. You can read more on how a simple mindfulness practice can be worth millions of dollars to companies that invest in mental health!

    It’s all connected! Mindfulness and Positive Thinking Transforms Everything!

    Everything in life is connected. I must emphasize the fact that nothing exists in isolation. When our health suffers, our work suffers, and so do the quality of our relationships. The same is true with any combination of those. For example, stress from work can affect our health and relationships. That is why it’s important to be mindful in all aspects of our life.

    Hands joining showing connection between people

    Challenges to maintaining a consistent mindfulness practice

    The biggest challenge in mindfulness is to be consistent with the practice.

    It can be difficult to find time to meditate or do yoga every day when we have so many other demands on our time. But if we make the effort to be mindful, even for a few minutes each day, it can make a big difference in our overall well-being.

    We have all kinds of misconceptions about what it takes to practice in terms of time and effort. We may think we are too busy or stressed to pause and be present. Or maybe we think it is difficult and again, are too occupied for something like mindfulness. These are just mental blocks.

    The truth is that it doesn’t have to take a lot of time, and it doesn’t have to be difficult. Mindfulness can be practiced anywhere, anytime. Make a dedication to spend at least 1 minute in the morning and in the evening to acknowledge how you feel in the moment.

    You can also add a statement of gratitude or positive affirmation. Possible examples are: “I am grateful for my experiences.” or “I am mentally resilient.”

    That’s all it takes! That is practicing mindfulness and positivity in 2 minutes or less.

    Primate sitting mindfully

    Get Started with Mindfulness and Positive Thinking

    The best way to start is by setting aside some time each day for your practice. If you are able to get overcome the consistency challenge previously mentioned, try this exercise. It can be as short as 5 minutes.

    Just find a comfortable place to sit or lie down, and focus on your breath. Don’t try to control your breath, just let it flow naturally. Watch each breath come and go on its own – allowing yourself to be present. If your mind wanders, just gently bring it back to your breath. For more in depth information on mindful breathing, try our free course on the Power of Intention, or check out our Youtube channel.

    You may also want to try some mindfulness exercises or meditation practices specifically designed to help you relax and reduce stress. There are exercises with every chapter in our book Transformational Mindfulness: The handbook to self mastery. The book contains everything you need to get started with practicing mindfulness and has an activity that corresponds each aspect of emotional intelligence.

    How to Prevent School Shootings

    It pains me to write this, as there is so much controversy around the subject. But this subject is one of the reasons that JAH Advisory exists today. One of our goals (or signs of success) is to prevent school shootings. I noticed the issues and the chronic stress that people of all ages and backgrounds experience. Most people don’t have the tools to deal with the constant stimulation of today’s world. Too often do we move through the days, weeks, or months without return to a baseline nervous state. We are constantly being stimulated and rarely get a chance to return to rest. This chronic stress builds and builds and builds until one day someone has an outburst, or becomes depressed, or even ill due stress weakening our immune system.

    That is why today, I must clearly state what I see happening in our society. One of the biggest questions I had when I began this journey is how do we prevent school shootings? In University, I learned that if you want a lasting treatment to an ailment, then you have to get to the root cause of the issue. In this case it is clear that mental health issues are a huge factor in ALL of these violent situations. What are these issues? It depends on the individual, but many often have deep underlying traumas that have not been addressed. Let’s look at how we can address some of these issues no matter where we are starting from.

    Student stressed from working

    Educate staff and students – Everyone together makes our community

    Staff and students in schools can work together to build a better community. Often times we hear about talking to a specialist or a counselor, but every relationship has a capacity for us to better understand ourselves, be accountable, and overcome difficulties. If we wait to go to a specialist then we are waiting for issues to come up and by that time it may be too late to prevent a tragedy. We must learn to be present with each other, to practice non judgement, and gratitude for each other. Only then can we thrive in a collective community that is physically, mentally, and emotionally safe.

    Group working together

    Teach emotional intelligence and mindfulness

    Emotional intelligence (EQ) and mindfulness are important in understanding and managing our emotions, thoughts and behaviours. They can help us to better relate to others, cope with stress and make more positive choices.

    We all have a role to play in promoting emotional intelligence and mindfulness in our community. Educating staff and students about these concepts is a good place to start. By raising awareness, we can create a more supportive and understanding environment for everyone. To prevent school shootings we need to direct our energy not towards guns and shooting, but to how we can grow together as a society. Let’s put our energy towards the things we DO want, not the things we don’t want. Ultimately, it begins from within. That is why if every human learned to improve the 5 aspects of emotional intelligence: self awareness, self-regulation, internal motivation, empathy, and social awareness; then the idea of blaming others for our problems or wanting to arbitrarily hurt others becomes a thing of the past.

    Foster a positive school climate and open communication

    Communication is important. It is especially important to have difficult conversations and not blame others. In order to have a positive school climate, we should open up the lines of communication and be available to talk about anything that is going on.

    We should also encourage our students to be emotionally intelligent and mindful. We can do this by creating an environment where it is safe to express emotions and feelings. We should provide opportunities for students to learn about and practice emotional intelligence and mindfulness throughout the day. Allow students to have a moment to check in with themselves or each other and be honest about how they are feeling.

    Monitor social media

    And not for the reasons you think. Yes, you can check for threats on social media to prevent school shootings sometimes. However, the signs come much before that. Isolation may be a factor and those who seek to escape from their reality through excessive consumption of tv, video games, or books. If someone is spending excessive time on social media, it usually means they are addicted or avoiding something. It might be worth it to check in with them and see what is going on.

    We should also make sure that we are modeling the behavior we want to see from our students. If we are constantly checking our phones, then they will think it is okay to do so as well. We should put away our phones during class and have face-to-face interactions with our students. It’s about being present with each other and having stronger relationships that we can place our trust in.

    Family Mindfulness

    It Takes Work

    These are just 4 ways that we can take action to prevent school shootings. When everything is considered, it is always an internal battle. If someone wants to do harm, they will find a way. Any conversation otherwise (like gun control) is only distracting and diminishing the mental health crisis we are facing. It’s illegal to kill people, but people who are SICK will do it anyway. These individuals are mentally ill. There is a lack of presence, accountability, and overall mental resilience. And that’s why we as a society need to get back in the mental gym.

    Practice mindfulness, stop looking for a dopamine kick every time we put our hands in our pocket and grab the phone. Learn to be with difficult emotions and overcome them. That’s how we understand ourselves – not by wanting everything around/about us to change and then throwing a tantrum when we can’t get what we want (which is what so much of society deems acceptable today). So let’s step up!

     

    Mindfulness Resources

    We have several resources available for anyone who wants to practice mindfulness and learn more about emotional intelligence.

    What is EQ? 5 Aspects To Empower Your Success

    What is emotional intelligence? What is EQ? It is simply an abbreviation for Emotional Intelligence (compared to Intelligence Quotient or IQ). But before we get into any of that…

    What is intelligence? Man plays chess against computer.
    Photo by Pavel Danilyuk on Pexels.com

    What is Intelligence?

    Firstly, what is intelligence? This is an important question especially in 2023 as we are discussing intelligence in different forms, such as AI (Artificial Intelligence). Intelligence has no widely accepted scientific definition. If you ask 100 different scientists what the meaning of intelligence is, you just may get 100 different explanations. For our purposes, we we will use the following definition:

    Intelligence – The ability to adaptably acquire and apply information.

    This refers to our capacity to learn and apply what we learn in new ways.

    And what are emotions exactly?

    Emotion – A mental state that causes a change in our physiology meant to drive us towards a change in behavior regarding circumstances, mood, or relationships.

    Emotional intelligence (EQ) is the ability to adapt to and apply our emotions. It is to recognize, understand, and manage one’s own emotions and the emotions of others. It involves the ability to be aware of and express one’s own emotions. People with high emotional intelligence are able to effectively communicate and interact with others, and are able to use their emotions to make positive contributions to their personal and professional lives.

    Emotional intelligence is often thought of as being distinct from intellectual intelligence, or IQ. While IQ measures a person’s cognitive abilities, such as their ability to reason and solve problems, EQ measures a person’s ability to understand and manage their own and others’ emotions. IQ is what most people think of when discussing intelligence. Research has shown that both IQ and EQ are important for success in life, and that people with high levels of both tend to be more successful in their personal and professional endeavors.

    EQ Heart Brain

    What is EQ?

    The key components of emotional intelligence are:

    1. Self-awareness: the ability to recognize and understand one’s own emotions and how they affect one’s thoughts and behaviors.
    2. Self-regulation: the ability to manage and control one’s own emotions, rather than being controlled by them.
    3. Internal Motivation: the ability to use emotions to drive personal and professional success without the need for external inputs or circumstances.
    4. Empathy: the ability to recognize and understand the emotions of others.
    5. Social awareness: the ability to effectively communicate and interact with others.

    Emotional intelligence can be developed and improved over time through learning, practice, and self-reflection. It is a valuable skill to have in many different settings, including personal relationships, work, and education.

    In closing, I hope that answers the question of “What is emotional intelligence?” or “What is EQ?”

    Practice mindfulness and develop your emotional intelligence with our free course on the power of intention or delve deeper with the Transformational Mindfulness book. Stay tuned for more information and activities related to mindfulness, EQ, and self mastery.

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    Mindful Minutes – 5 Minute Practice to Master Your Mind and Reach Your Goals

    In this episode of mindful minutes we jump in with a powerful shamanic heartbeat and set our intentions on a subconscious level. Mindfulness minutes is your time to reset your mind and set your intentions for the day. This short mindfulness practice improves our emotional intelligence and ability to focus on our intentions. This is one of the greatest tools we have to unlock our potential.

    Mindfulness Program for Students

    Mindfulness is a practice that has been gaining more and more attention in recent years, and is now being recognized as an important tool for young adults to unlock their potential and develop emotional intelligence. In this post we examine the importance of mindfulness for students, how it helps them, and outline the benefits, activities, and outcomes of our 6 Weeks to Self Mastery for Students program.

    Mindfulness for Young Adults: Unlocking Potential and Developing Emotional Intelligence

    Mindfulness is a way of being present in the moment, and can help young adults become more aware of their thoughts and feelings. It can help them to manage stress and anxiety, and to develop a greater sense of self-awareness and emotional intelligence. Mindfulness can also help students to develop better relationships, communication skills, and problem-solving abilities.

    people giving high fives
    Photo by Yan Krukov on Pexels.com

    How Mindfulness Helps?

    Mindfulness helps young adults to better understand their emotions and how to respond to them in a healthy way. It can help them to develop better coping skills and to increase their focus and concentration. It can also help them to become more self-aware, and to better recognize their personal strengths and weaknesses.

    6 Weeks to Self Mastery

    6 Weeks to Self Mastery series for middle and high school students starts in January! What’s it all about?

    The program includes a series of classes and activities that focus on teaching young adults the principles of self mastery through mindfulness. The classes include breathing exercises, yoga, sound therapy, and mindfulness activities such as conscious games, guided discussions, how to journal, and reflective practices.

    These activities are designed to help young adults to become more aware of their thoughts, feelings, and emotions and how to respond to them in a healthy way.

    Mindfulness with high school students

    Outcomes: The program is designed to help young adults to better recognize their personal strengths and weaknesses, to gain greater insight into their thoughts and feelings, and to develop better self-awareness and emotional intelligence. It can also help them to learn better coping skills, to reduce stress and anxiety, and to develop better relationships, communication skills, and problem-solving abilities.

    Conclusion: Mindfulness is an important tool for young adults to unlock their potential and develop emotional intelligence. Our mindfulness program can help students to become more mindful and aware of their thoughts and feelings, and to develop better coping skills, stress reduction, and problem-solving abilities.

    6 Weeks to Self Mastery

    Help your teen/young adult reach their full potential!
    For students in the Palm Beach area (North Palm Beach, Palm Beach Gardens, Juno Beach, Jupiter)

    Register Now

    See full program details