It happens every year. We start off with the best intentions to break old habits, learn new skills, stay fit, be productive, get happy. But we are quickly reminded that change rarely happens in one fell swoop.
Lasting changes are made up of lots of little choices, lots of little moments that, when added up together, become powerful. The key to being present for those moments where change can actually happen is mindfulness.
In practice, mindfulness is a simple and very powerful way of training our awareness. It is about paying attention to what is happening here and now (i.e. to sensations, thoughts, and emotions) in a non-judgemental way.
The practice also encompasses a set of principles that can wholeheartedly change how we relate to our experiences.
In this way, it can serve as an antidote to the stress and habits that can undermine our health, performance and quality of life. From a place of inner calm and balance, we are better able to set value-oriented goals and move towards the positive life changes we seek, one moment and choice at a time.
Regardless of your goals for the year ahead, every regime can benefit from mindfulness. By becoming more present and grounded in our day-to-day lives, we can start to surf the urges that keep us locked in old habits and patterns, and instead make healthier choices that align more truly with our values and offer a start to long-lasting change.
Here are some tips on how to set and keep your New Year’s resolutions:
1. Use mindfulness to tune into your body and sense what really matters to you when you make your resolutions. Then let your values guide your priorities.
2. Set goals that are SMART (Specific, Measurable, Attainable, Rewarding and Time-based).
3. Break your goals up into small, micro-steps.
4. Bring awareness to those moments when urges to pursue old patterns arise. Notice how it feels in your body and use your breath to surf the urge. See if you can make a different choice.
5. Savor the satisfaction. Take time to acknowledge how good it feels when you achieve a goal.
6. Cultivate self-compassion. Try motivating yourself with kindness rather than criticism, and see how it changes your experience.
Remember that change isn’t easy and takes time and practice. And whether you start in the New Year or any other time, remember that every moment is a new opportunity to begin again.
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