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{
    "cbt_title": "Building a Daily Mindfulness Routine",
    "cbt_image": "",
    "cbt_order": "20",
    "cbt_summary": "<p><b>Have you ever started your day in a hurry without planning how you want things to go?</b> Sometimes, things happen that make you feel upset or angry, and you react without thinking. But you don't have to keep doing that. Taking a few minutes throughout the day to practice mindfulness can make your days better and more like how you want them to be. <b> </b>A mindfulness routine is a set of activities or practices that help you stay present and focused on the current moment.</p><p>When you practice mindfulness in daily life activities such as waking up, eating etc., you learn to focus on the present moment. This allows you to become more aware of anxious thoughts as they arise and helps you respond to them in a calmer, more thoughtful manner. By regular practice, you develop a heightened ability to stay present and reduce the impact of anxiety on your overall well-being.</p><p>Incorporating mindfulness into your daily routine takes practice, just like learning a new skill. It's about making small changes, like taking mindful pauses or enjoying your meals slowly, to bring more calm and awareness into your day. With a bit of practice, these mindful habits become a natural part of how you navigate daily life. Here are a few daily practices for bringing more mindfulness into your routine:</p><p style=\"text-align: center;\"><b>1- Mindful Wakeup: Start with a Purpose</b></p><p><span style=\"font-family: Arial Unicode MS;\">●</span> On waking, sit in your bed or a chair in a relaxed posture</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b> </b>Take three long, deep, nourishing breaths</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Ask yourself: “What is my intention for today?”</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Set your intention for the day. <b>“I’ll Practice box breathing”</b></p><p><span style=\"font-family: Arial Unicode MS;\">●</span>  Throughout the day, check in with yourself.</p><p style=\"text-align: center;\"><b>2- Mindful Eating: Enjoy Every Mouthful</b></p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Breathe before eating and listen to your body</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Eat according to your hunger</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Practice peaceful eating</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> If you don’t love it, don’t eat it</p><p style=\"text-align: center;\"><b>3- Mindful Pause: Rewire Your Brain</b></p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Trip over what you want to do.</p><p><span style=\"font-family: Arial Unicode MS;\">●</span>  Refresh your triggers regularly</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Create new patterns.</p><p style=\"text-align: center;\"><b>4- Mindful Driving: Drive Yourself Calm, Not Crazy</b></p><p><span style=\"font-family: Arial Unicode MS;\">●</span> First, take a deep breath</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Ask yourself what you need such as ease, relief, understanding</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Give yourself what you need by affirmations such as<b> “May I be at ease”</b></p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Look around and recognize that all the other drivers are just like you</p>"
}