Mindful Monday - Getting Back on Track Enjoying More of the Present Moment...


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Staying present is hard if you keep focusing on the past or the future. Both can be rather unproductive places. The past cannot be changed, so it does no good to dwell on it for hours or days at a time. The future cannot be controlled, so it’s not smart to dwell on it too much either.

All you really have is now but it’s hard to appreciate the beautiful moment you’re in when you’re distracted by the past or the future.

I've got a checklist I find helpful to deal with the distracting issue and to better be able to shift your focus back to the present. Enjoy!

Forgive Yourself for Past Failures

  • Feel your emotions. Burying what you feel is one of the worst things you can do. Try sitting quietly with your emotions.

  • Talk with your inner critic. Write down what he or she says in a journal and counter the mental attack.

  • Stop ruminating. Don’t keep replaying the same situations over and over in your head.

  • Be mindful of your thoughts. Your thoughts determine your life. If you want a happy, positive life then your thoughts need to be happy and positive, too.

  • Know who you are. Remind yourself that you are more than your mistakes.

Soothe Yourself Even When You’re Emotionally Paralyzed

  • Focus on your breath. Feel the air as it enters and leaves your lungs.

  • Pay attention to your body. Periodically pause throughout the day to listen to what your physical being is telling you.

  • Don't compare yourself to others. You are a unique being and there is no one quite like you in the entire universe.

  • Stop worrying about the past and future. You can’t change the past and you can’t control the future.

  • Remember that mistakes are what allow you to grow. If you aren’t making mistakes, then you aren’t growing.

  • Conquer a fear. Choose something you’re terrified of and face it down. You’ll feel more powerful and inspired!

5 Tips to Get Your Mind Back on Track

  • Expect changes to your schedule. Create blank space in your calendar for these events.

  • Look for patterns. When you mess up, try to see what the larger pattern is so you can change it.

  • Keep your goals in sight. Visual reminders of your goals are powerful!

  • Get an accountability partner. It’s hard to go back on your word when you’ve made a promise to someone else.

  • Organize your environment. Clutter kills mindfulness so make it your mission to remove clutter (in all its forms) from your life.

How to Look Ahead to a Brighter Future

  • Create what you want. Take responsibility for making your dreams a reality.

  • Don’t just look at the future. Visualize the steps you’ll need to take to make your goals happen.

  • Learn to expect better of yourself. Don’t let yourself off the hook…be your own butt-kicking coach!

  • Take action now. Stop procrastinating and do what needs to be done.

What To Do When You Encounter Roadblocks

  • Be persistent. Few things in life come easy. Expect to work harder and longer than you originally planned to.

  • Distance yourself. Take time away when a problem is stumping you.

  • Keep a growth mindset. View everything as an experiment!

  • Use your roadblocks. Focus on what you can learn from this experience and how you can use it to grow into your best self.

Become Unstoppable No Matter the Obstacles You Face

  • Don’t have a fear of failure. Failure is not the end. It’s just another comma in your story.

  • Build your resilience. Bouncing back isn’t always easy, but it is always worth it.

  • Practice optimism. Be positive even when things seem difficult!

  • Find a purpose. Use what’s happened to you to help others.

Now that you have that checklist figure out what works best for you and work with it!

If you want more support and fellowship along this path - I invite you to Mindful Life community in the @naturalmedicine server here. We run group meditations and support each other as we grow through conscious awareness. With much love!

Purpose of 'Mindful Life' Community is -
• To unite meditators across the Steem blockchain so that we can share and strengthen our own practices
• To provide a space to discuss the philosophy, science and practical application of such practices in our lives
• To inspire and motivate each other
• To provide support if we might be struggling, connecting with like-minded people who might offer solutions

Thanks for stopping by!

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Great tips for those times of feeling derailed from life.

Remember that mistakes are what allow you to grow. If you aren’t making mistakes, then you aren’t growing.

One of the hardest things to accept but crucial to make yourself better. Mistakes are part of life and hard to move on dwelling in the past.

A great post and bookmarked it as it need some time to give it serious attention my friend.
Most everything in here rings a bell to me.


It's the kind of thing I want to print off and put on my fridge!


I totally agree my friend.


Glad to hear!

Great post 🔥🔥🔥 Wonderful tips 💖 Thank you for taking time to share 🙏

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Excellent instructions.

Namaste, JaiChai

I couldn't agree more with your insights and suggestions for living a better life. Well done!

Great list to keep oneself on track, we all venture off every so often and need to have reminders to be able to get a hold on the situation we find ourselves in.

Brilliant suggestions to keep in mind, will have to back track here from time to time to remember these great suggestions.

Sharing to Twitter #WorldSuicidePreventionDay


That's why it is a checklist for easy referencing to! thanks for sharing on Twitter #WorldSuicidePreventionDay !


Pleasure sharing, yes if people come to grips with their personal emotions life does become easier to manage.

That's an awesome list, including many things that I know but tend to forgot when I need them the most. I trust you don't mind me copy pasting it and saving it for those days when I'm struggling ( with my inner critic ).

Much love!


Hey! That is why I made it as a checklist so you can do things like saving and referring back to!


I literally put it as a 'digital' Post It on my laptop. It pops up every time I start up my system. Thank you :>)

It is so hard to stay in the present. Thanks for the post))

Those are some wonderful tips and so well articulated.
I loved this one and truly believe in it

Be persistent. Few things in life come easy. Expect to work harder and longer than you originally planned to.

Excellent list! Some of these come naturally to me, others do not (like the one where I should kick my own butt!). If you don't mind, I would like to add a very practical one that I just discovered yesterday - unplug! Turn off the electricity in your home, the wifi, your phone, everything. Go stand outside in your barefeet. I'll bet a whole lot of your readers either already do this, or find time to get out into nature without their phones along, but for me this was eye-opening. I found out that I am addicted to EMF, and had to fight the urge to turn it all back on, even when it was not needed at all:washing dishes, laundry, shopping, cooking, reading, writing...
Thanks for putting this together, I've bookmarked it.


That's a good one to unplug! I have to consciously drag myself out of cyberspace and back into the natural world - funny thing is when I do take short breaks I like to do some earthing , going barefoot and feeling the earth and it's energies beneath my feet!
Thanks for sharing your idea!

Some great tips👍

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Such wonderful tips, @porters!!! I was talking to my students about a few of these yesterday.

Feel your emotions. Burying what you feel is one of the worst things you can do.

We were chatting about how we often distract ourselves to avoid difficult emotions, but that 'sitting' with how you feel and monitoring sensation and your reaction to these can be far more beneficial.


Excellent that you can have these conversations with your students! It's that avoidance that often gets us into difficulties! When you can see more clearly and know your emotions or thought or whatever, for what it is, not being overwhelmed by them or caught up in them then you have a better chance of being able to respond instead of react and also see things more equanimously, knowing everything is in a constant state of change, each moment a new moment!


Exactly what I said! And they seemed to really get it and appreciate it. Why arent they taught these things at school???

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Great words of wisdom @porters. I have found many of these very useful in my life :)

Aaahhhh..... presence.... like trying to grasp water, it seems to elude me, just when I think I have it. But that's the trick, is it not?

Today was a great example of this: in the morning I observed how effortless and it felt to be constantly present.... and then by the afternoon I caught myself out of it again.

Thanks for the reminder. 😊🙏🏽☯️

This is a good list and thanks for sharing with all of us.
You are so right in many of it

Great information @porters

Breathing exercises are very useful. I'm currently moving to a new apartment; a situation that has been forced on us at short notice, and it is very stressful. I'm trying to be mindful of my breathing to reduce anxiety.



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Excellent checklist, @porters! Such simple ways to redirect and become more mindful. Thanks so much for sharing these with us!

As the great @papilloncharity said, I'm bookmarking this as well because this is a checklist that needs to be looked at often to remind me of the here and now. It's very easy to get distracted with so much going on and we only have a finite amount of attention. Laser focus is also the key I feel. Pick one thing and become damn good at it.

Thanks for writing down this awesome list of mindful tasks :)

Such wonderful advice you have shared with us @porters, how lucky we are to have you sharing your wisdom with us and reminding us to be mindful and kind to ourselves, I need to save this xx

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Excellent checklists @porters thanks for sharing with us. 🙏

"Practice optimism". Yes. It's not something we find under a rock when we're feeling down - it's a choice, a muscle, that needs practice and developing.

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I've been learning Qi Men Duh Jia and part of it is an extremely practical form of manifestation. Its taught that what you're trying to achieve with manifesting won't work unless you are present in the moment when you do it.