So long. Farewell. Stay mindful.

goodbye

Goodbye

It’s with mixed emotions I announce this is the last episode of the show.

I’m planning to launch a new podcast and it’s going to take all of my time and attention.

It’s my hope you’ve learned how to be more mindful by listening to the show. Learning to focus and avoiding distractions has changed my life. I hope it’s helped you, too.

You can still listen to the existing episodes online anytime you like. If you need a quick meditation or mindfulness boost, just give a show or two a listen.

If you’re interested in the new show, send me an email – [email protected] – and I’ll let you know when it goes live – probably in early January.

The new show is going to be a very different kind of experience. If you’re into science fiction and are optimistic about the future, it just might be your cup of tea.

I’m very excited about launching the new podcast. It’s something I’ve been working on for a few years. And it’s time.

And, now, for one last time, we’re going to meditate for five minutes.

Useful stuff

Mindful eating update

mindful eating and donuts

Falling off the mindful eating wagon

On a recent episode of the show, I talked about how I’ve been using mindful eating to lose weight. And what have I been doing since then?

Too much mindless eating.

It happens to a lot of us. We aren’t perfect and we slip up from time to time. And we don’t need to beat ourselves up over this.

This morning, while waiting for my car to get fixed at the dealership, I impulsively grabbed and devoured a donut.

Oops.

And it wasn’t my first slip-up.

Sometimes, we just need to take a step back and reset.

Mindful eating for me meant eating healthy, avoiding sugar, and having one really good cheat food each week.

Maybe it’s time to take a second look at what I’m doing or make a change.

I’m not upset about slipping up or freaking out about it. It’s like when you’re meditating and your mind wanders. You acknowledge it happened and get back to the meditating. Or, in this case, mindful eating.

On the way home from work, I stopped and bought some healthy and tasty prepackaged salads. I’m replacing my habit of going out for lunch with having healthy lunches with co-workers.

I’m going to continue to be mindful and take a fresh look at my routine to see what else I can change. It’s probably time for me to try some new healthy foods.

I’m looking forward to it.

Okay, that’s MY approach.

You have to find the approach that works for you.

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Have you found it challenging to eat mindfully?

Tell me about it – [email protected]

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It’s time to get out and explore

explore

Shake it up!

Okay, people, it’s time to shake things up around here. For the next several episodes, I’m going to ask you to do something guaranteed to change and improve your life: go out and explore.

There are so many ways we could be spending our time to create richer and better lives for ourselves. And there’s no reason you can’t start doing that right now.

Most of us get caught up in routines because it’s so easy to do. But many times, those routines aren’t good for us. Routines like coming home from work and sitting in front of the TV or wasting time scrolling through our social media feeds.

No one’s final words are “I wish I’d watched more television”.

The world out there is so big and so amazing. And too many of us are missing out on most of it.

So, that changes right now. Right now, I want you to commit to a life of exploration.

I want you to join my exploration party.

We’re going to have a great time. I can’t wait to start.

Oh, yeah, we aren’t going to wait. I want you to find something to do today.

Go online and start searching or check your local newspaper. I promise there is something interesting going on close to you right now.

Now, go out there and start exploring.

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Have you found something interesting or fun to explore?

Tell me about it – [email protected]

Useful stuff

Take a breath and unwind

autumn leaves - observe and unwind

When it’s time to relax…

Right now, I’m recording the 154th episode of Meditate with Mitch. And it just occurred to me that I ought to take a little time to unwind every once in a while.

So, today, after I finish this podcast, I’m going to sit down with a book I just picked up: The Rise and Fall of D.O.D.O.: A Novel (affiliate link).

I won’t have the television on in the background. And I won’t be playing any music.

I’m just going to sit back and enjoy the book. Even though I have no idea what it’s about. Other than about 2.3 pounds and 768 pages.

See you tomorrow.

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Could you do me a small favor? Could you leave me a rating or review?

Just go to the Apple Podcast app and search on Meditate with Mitch. Then, you can click on the show art and tap the Reviews tab.

I would sure appreciate it.

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Improvisation is a great path to mindfulness

improvisation

Do you think you’re funny?

Yesterday, I talked about using photography as a fun way to practice mindfulness. And, today, I’ve got another fun mindfulness practice you can try: improvisation.

Yesterday, I had lunch with a talented content marketer and friend – Dan Sturdivant.

Dan’s a great guy and a digital marketing rock star. He has also studied improvisation – or improv – at the Dallas Comedy House.

If you are looking for a really effective way to become more mindful and more creative – while having a lot of fun – you ought to try improv.

As Dan mentioned yesterday, improv requires you to be fully in the moment. It’s perfect mindfulness training.

You can find improv classes and programs in many cities. I’ve been dying to try it, but my schedule makes that pretty difficult.

But, don’t follow my example. Say “yes” to improv and jump in with both feet.

The world could use more funny, creative people.

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Could you do me a small favor? Could you leave me a rating or review?

Just go to the Apple Podcast app and search on Meditate with Mitch. Then, you can click on the show art and tap the Reviews tab.

I would sure appreciate it.

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Fun mindfulness practice: photography

photography

Photography is a fun mindfulness practice

As long as you’re practicing mindfulness, why not try a fun method: photography.

All you need is a camera. Chances are, you’ve got one with you right now – your smartphone.

There are so many things you can try. For instance, today, I discovered my old iPhone 5 camera can take panorama shots.

Really wide panorama shots.

Self-portrait: find the Mitch
Self-portrait: find the Mitch

I’ve been having a great time all day taking pictures of all kinds of things – as panoramas.

Going out with your camera to take pictures can put you in a creative and mindful state. You can easily get lost in the process like I did today.

Give yourself a photo assignment.

I found a really interesting idea in Understanding Color in Photography: Using Color, Composition, and Exposure to Create Vivid Photos (affiliate link).

The writer, Bryan Peterson, suggests going out into your community or neighborhood and looking for a specific color and taking pictures of subjects with that color. It can make for some really interesting pictures. And, you’ll probably notice that color everywhere.

What a great mindfulness exercise!

So, go on out there, have some fun with your camera, and be mindful.

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Could you do me a small favor? Could you leave me a rating or review?

Just go to the Apple Podcast app and search on Meditate with Mitch. Then, you can click on the show art and tap the Reviews tab.

I would sure appreciate it.

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The mindful boss myth

mindful boss

The horror! The horror!

If you Google “mindfulness” you’ll come across a lot of blog entries and articles about being a mindful boss.

Unfortunately, the person who needs this information the most, the horrible boss, is the person least likely to read it.

And if they do read it, they won’t see themselves in the stories. And, I’ll bet they know some horrible bosses THEY’D like to send it to.

You probably can’t train your boss to be more mindful and empathetic. And they aren’t going to fix themselves. So, what CAN you do?

You can meditate. You can be more mindful.

Rather than getting upset each time the boss does something “infuriating”, take a moment. Take a few slow, deep breaths and notice how you feel. Acknowledge that feeling, don’t judge it, and move on.

You probably can’t change your boss, but you can change how you react. You can decide not to get upset – getting upset never helps.

If you stick with it – and with a little luck – your boss may notice how you are handling their crises. You’re handling it calmly, right?

You can model mindful behavior for your boss. Sometimes, you can train your boss this way.

I said “sometimes”. Let’s be realistic.

Maybe you’ll be a boss someday. A mindful boss.

One less horrible boss making others miserable.

One boss at a time.

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Could you do me a small favor? Could you leave me a rating or review?

Just go to the Apple Podcast app and search on Meditate with Mitch. Then, you can click on the show art and tap the Reviews tab.

I would sure appreciate it.

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What is mindfulness? A quick reminder

mindfulness

Back to basics

Mindfulness is so popular these days it’s a buzzword. You can find mindfulness magazines and books at your local book store. And whenever something becomes a buzzword, you can expect a backlash.

Luckily, scientific studies demonstrate a lot of benefits with mindfulness, such as reduced anxiety, depression, and pain.

I like to talk about how improving your attention using mindfulness gives you a productivity superpower.

Today, I’m going to step back and take a fresh look at what mindfulness is.

Dr. Jon Kabat-Zin, a professor of medicine emeritus at the University of Massachusetts Medical School has a popular definition:

“Paying attention in a particular way: on purpose, in the present moment and non-judgmentally.”

I found this quote on the Forbes website.

This is something you can do at any time. Just stop and take the time to notice and pay attention.

For example, let’s say you’re standing in line at the store and getting impatient.

Take a minute to pay attention to what’s going on and how you feel about it.

  • Is this making you anxious? Angry? Impatient?
  • Don’t judge the situation as good or bad. It just is.
  • Start taking some slow, deep breaths. Get recentered and calm your mind.

Before you know it, you’ll get through that line. And it wasn’t the end of the world.

A little mindfulness practice can make you a happier and healthier person.

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Could you do me a small favor? Could you leave me a rating or review?

Just go to the Apple Podcast app and search on Meditate with Mitch. Then, you can click on the show art and tap the Reviews tab.

I would sure appreciate it.

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The Zombie Husband – coming to a coffee shop near you

zombie husband

Are some women turning their husbands into zombies?

It was a noisy Saturday morning in a crowded coffee shop when I spotted him: the zombie husband.

Mouth agape, he had a frightening, blank stare on his face.

I was standing in line at the coffee shop and the line was barely moving. And I needed coffee.

The couple in front of me was not making much progress on their order.

“Do you want to have the light roast this time?” the wife asked her zombie husband.

He just stared straight ahead – barely moving.

“He’ll have a grande, iced, sugar-free, vanilla latte with soy milk. I’ll have a tall, non-fat latte with caramel drizzle,” she finally said.

Just a quick aside: if your husband is a zombie, are you technically a widow?

Anyway, maybe it’s because it’s October and Halloween is coming, but this scene really freaked me out.

Unfortunately, I see scenes like this every day – a vacant, checked-out husband with his wife taking care of his countless daily decisions.

I get it – some women (not all) – feel it is their duty to take care of their husbands. And, over time and without realizing it, some men turn their decisions over to their wives.

They stop thinking. They disengage from much of their lives. And they turn into frightening, helpless, zombie husbands.

If this is you and you can hear the sound of my voice – for the love of all that is holy, wake up! Before it’s too late!

I’m not blaming anyone or judging. I’m just saying it’s surprisingly easy to let this happen to you.

Don’t be a zombie – husband or otherwise.

You might miss out on a lot of great stuff.

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Could you do me a small favor? Could you leave me a rating or review?

Just go to the Apple Podcast app and search on Meditate with Mitch. Then, you can click on the show art and tap the Reviews tab.

I would sure appreciate it.

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Can you sing your way to mindfulness?

choral singing

Choral singing and mindfulness

According to research, mindfulness might be one reason choral singing can improve your mental health.

For years, researchers have documented the physical and psychological benefits of choral singing. Now, a new study points to mindfulness as a possible reason why.

I learned about this from an article on the Pacific Standard website. It appears that focused concentration on the music keeps the singers from focusing on other things, such as worry.

I’d be willing to bet that performing in a band works just as well as choral singing for improving mindfulness. I’ve played in a few rock and reggae bands and I can say from first-hand experience, you won’t play well if you’re distracted.

Years ago, I noticed many high-performing people were also musicians who enjoyed playing music in a group.

I wonder what other group activities might foster mindfulness? Certainly, dancing would do the trick.

So, if you’re looking for a fun way to improve your mindfulness – and mental health – why don’t you go out and find a fun group activity?

You’ll make new friends and have a blast while you improve your mindfulness superpower.

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Could you do me a small favor? Could you leave me a rating or review?

Just go to the Apple Podcast app and search on Meditate with Mitch. Then, you can click on the show art and tap the Reviews tab.

I would sure appreciate it.

Useful stuff