4 Helpful Mindfulness tools

There are often times when we would like to apply Mindfulness to our everyday life, but we feel that we don’t have the time to pause or meditate, especially during a busy work day.

Through my own research into Mindfulness, I have (so far) discovered four tools or concepts, that we can mentally carry with us. Through our self awareness, we can apply these tools when relevant situations arise, therefore utilising Mindfulness when we need it the most.

I will be talking about four of the concepts below. They are the acronyms RAIN, WAVE, STOP, WAIT. I have found them from the very resourceful website Mindful.org and @EverydayMindfulness.

RAIN (for self-compassion)

  • Recognise what is going on
  • Allow the experience to be there, as it is
  • Investigate with kindness
  • Natural awareness, which comes from identifying with the experience

WAVE (for our emotions)

  • Welcome what’s bubbling up, invite it in
  • Accept and feel what you are feeling
  • Value the enormity of these extraordinary experiences
  • Embrace yourself with kindness

STOP (for creating space to your reactions)

  • Stop what you are doing
  • Take a conscious breath
  • Observe what you are feeling
  • Proceed with intention

WAIT (for communication)

  • What Am I Thinking?
  • Why Am I Talking?

The above concepts show how we can use them, whenever we find ourselves in situations, where we are feeling unsure or we are trying to understand our emotions better. They will definitely enable us to become more mindful of our actions and behaviours, as well as improving how we communicate with others.

If you decide to try out any of these concepts, observe how you feel before and after, noting any immediate changes. Of course, implementing anything like this requires patience and practice, so with kindness, allow yourself to understand each concept and implement in your daily life when you feel ready.

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