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3 Easy Steps to Practice Mindfulness in Your Daily Life by Maram Barakat, M.A.

3 Easy Steps to Practice Mindfulness in Your Daily Life by Maram Barakat, M.A., Bergen County Moms

Stay mindful, stay present.

It's not just a trend—it's a game-changer! Being fully engaged in the here and now brings clarity, reduces anxiety and rumination, and enhances overall well-being. Being lost in thought can be exhausting!

Practice mindfulness and embrace the power of the present moment.

Take 10 Breaths

A simple exercise to center yourself and connect with your environment.

Practice it throughout the day, especially anytime you find yourself getting caught up in your thoughts and feelings.

  1. Take 10 slow, deep breaths - focus on breathing out as slowly as possible until the lungs are completely empty - and then allow them to refill by themselves.

  2. See if you can let your thoughts come and go as if they’re just passing cars driving past outside your house.

Drop Anchor

  1. Plant your feet on the floor.

  2. Push them down - notice the floor beneath you. 

  3. Notice the muscle tension in your legs as you push your feet down. 

  4. Notice your entire body and the feeling of gravity, flowing down through your head, spine and legs.

  5. Now look around and notice what you can see and hear around you. Notice where you are and what you’re doing.

Mindfulness in Your Morning Routine

An activity that constitutes part of your daily morning routine, such as brushing your teeth, shaving, making the bed or taking a shower.

When you do it, totally focus your attention on what you’re doing. The body movements, the taste, the touch, the smell, the side, the sound, and so on. Notice what’s happening with an attitude of openness and curiosity.

Maram Barakat, M.A., is currently pursuing her Ph.D. in Clinical Psychology at Fairleigh Dickinson University. She has a master's degree in Clinical Psychology from Teachers College, Columbia University, with a special focus on global mental health and research methods. She is primarily interested in providing access to quality mental health services in low-to-middle income countries and vulnerable populations. She is especially passionate about working with survivors of abuse and violence. In fact, she has integrated her passion with her academic interests by focusing her master's thesis on culturally adapting and implementing cognitive processing therapy to Syrian refugee women who have experienced sexual violence during and post-displacement. Maram has worked as a mental health professional and advocate in Lebanon, Uganda, and New York for the past six years. At the Lukin Center, Maram will be taking on the role of social media manager. Her main responsibilities entail managing and monitoring the center's social media platforms, creating content, increasing engagement, and more. Apart from her professional interests, she enjoys acting, karaoke, and extreme sports.

Lukin Center for Psychotherapy, Bergen County Moms

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