As soon as the Halloween costumes have been tucked away, and the candy is disappearing, suddenly we realize that the holidays are coming….FAST. Thoughts of presents, turkeys, cards, relatives, parties, and shopping begin to dizzyingly swirl in our heads. And so the holiday rush begins, and we often find ourselves becoming champion multitaskers.
But in the rush to get everything accomplished, we often lose our connection with the present moment — how we feel, what we’re thinking. We become so future-focused that we sometimes miss out on the little things that make life beautiful as it is — a compliment from a stranger, a warm smile from a child, a beautiful sunset. And we find ourselves pausing on Thanksgiving Day to remind ourselves of what we are thankful for, when in fact the reminders are there each and every day for the noticing.
Contrary to common belief, one effective way to cope with the holiday madness is to SLOW DOWN and take a little time each day to cultivate and practice mindfulness. Perhaps you’ve heard about this concept, which is rooted in Zen Buddhism, and has recently become more popular in Western society. Research has demonstrated that practicing mindfulness is associated with improvements in well-being, physical and mental health, relationship satisfaction, and attentional focus. In addition, the practice of mindfulness has been shown to help reduce stress and associated negative emotions such as anxiety and sadness.
So, what is mindfulness? Jon Kabat-Zinn, PhD, internationally known for his work in bringing mindfulness into Western medicine and society, defines the concept as “awareness, cultivated by paying attention in a sustained, particular way: on purpose, in the present moment, and nonjudgmentally”. When we practice mindfulness, we are focusing our full attention on the moment as it is, letting go of the past and future-directed thoughts, and allowing all of our senses to experience this moment, right now.
You may be asking, “Okay, so on a practical level, how can I be mindful?” In reality, there are infinite opportunities to practice mindfulness during each day. Here are some suggestions to get started:
Find a quiet place for just a few minutes (I sometimes recommend the bathroom, as for some people this is the only quiet spot!). Get yourself into a comfortable sitting position with your feet flat on the floor. Close your eyes and focus on your breathing only. Do this for a few minutes. Listen to the sound of your breath and notice how your body feels during this time. When thoughts of other moments come racing into your mind, acknowledge them and let them go by as if they are on a conveyor belt, and refocus your attention on your breath again. Do this over and over.
Spend a few minutes each day writing down five things you are thankful for that day.
When you are walking outside, focus on one of your senses. For example, for vision, notice the colors of objects around you or for hearing, listen to the sounds around you and label them nonjudgmentally (eg “That building is gray,” or “I hear a horn honking”).
Get the kids involved! One favorite thing I like to recommend is good old fashioned bubble blowing. Make a game out of it and instruct them (and yourself) to silently watch the bubbles float around the room. Resist the urge to pop the bubbles and see where they go.
By taking a few minutes each day to be mindful, perhaps even more than once a day, we can give ourselves the space to get in touch with ourselves, to fully experience the meaningful moments that often pass us by, and to take time to practice gratitude for what we have in our lives. This way, by the time Thanksgiving arrives, we will not be scrambling to think about what we are thankful for! Instead, we can experience gratitude daily, reduce our stress, and be more in touch with the little things that make all the difference.
#James Donaldson notes: Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes. Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use. Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.#http://bit.ly/JamesMentalHealthArticle Find out more about the work I do on my 501c3 non-profit foundation website www.yourgiftoflife.org Order your copy of James Donaldson’s latest book, #CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy
You can be mindful during the holidays by finding ways to slow down and take time for yourself. If you’re overwhelmed, find a quiet space and write down five things you are thankful for, or take a short walk outside and focus on your senses.
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James Donaldson is a Washington State University graduate (’79). After an outstanding basketball career with WSU, he went on to play professional basketball in the NBA with the Seattle Supersonics, San Diego/L.A. Clippers, Dallas Mavericks, New York Knicks, and Utah Jazz. He also played for several teams in the European Leagues in Spain, Italy, and Greece, and he toured with The Harlem Globetrotters to wrap up his career. James was an NBA All-Star in 1988 while playing center for the Dallas Mavericks. In 2006, James was inducted into the Pac-10 Sports Hall of Fame and also the Washington State University Athletic Hall of Fame. In 2010, James was elected as a board member for the NBA Retired Players Association.
James frequently conducts speaking engagements (motivational, inspirational, educational) for organizations, schools, and youth groups.
In 2010, James was the recipient of the NBA Legends of Basketball ABC Award, awarded for outstanding contributions in Athletics–Business–Community.
He believes in being a role model for success and professionalism to the scores of young people to whom he devotes so much of his time. He currently serves on several boards and committees and is a member of many organizations.
James believes in developing relationships that create a “Win-Win” environment for everyone involved, and in being the best he can be!
For more information about James Donaldson or to request he speak at your event, contact him at:
James Donaldson is the author of “Standing Above The Crowd” and “Celebrating Your Gift of Life” and founder of the Your Gift of Life Foundation which focuses on mental health awareness and suicide prevention, especially pertaining to our school aged children and men.
If you’re interested in having James come and speak to your group of young adults, business entrepreneurs, aspiring political and community leaders, and athletic teams, please contact him at jamesd@yourgiftoflife.org and or leave a personal message for him at 1-800-745-3161. Keep up with him and read about how he is reaching out and making a difference in the lives of so many around the world at www.yourgiftoflife.org
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