Mindful Mondays: Starting the Week Right in the City That Never Sleeps

Welcome to another bustling Monday in the City That Never Sleeps—New York City. As the City wakes up to another week of chaotic energy, it’s easy to get swept away by its fast-paced rhythm. However, amidst the movement lies an opportunity to set a mindful tone for the week ahead. Let’s explore mindfulness, its benefits, and some practical ways to embrace Mindful Mondays while living in the Big Apple.

What Even Is Mindfulness?

Before diving into the practices of Mindful Mondays, let’s understand what mindfulness itself is. Mindfulness is the practice of being present and fully engaged with the current moment. It involves paying attention to your thoughts and feelings without judgment, accepting them as they are. Psychology Today‘s guide on mindfulness explains that “mindfulness is a state of active, open attention to the present. This state is described as observing one’s thoughts and feelings without judging them as good or bad.” Because the goal of mindfulness is to be present without the judgment of thoughts, feelings, and sensations in the body, it can be a great tool to avoid self-criticism. 

Benefits of Mindfulness

Now that we have a foundational understanding of mindfulness, let’s explore its myriad of benefits. The advantages of mindfulness extend beyond stress reduction; they touch various aspects of mental, emotional, and physical well-being. According to Verywell Mind, practicing mindfulness can lead to improved focus, reduced anxiety, enhanced self-awareness, and even better sleep. In the City That Never Sleeps, these benefits are invaluable, providing a counterbalance to the constant motion and demands of urban life.

Embracing mindfulness on Mondays sets a positive tone for the entire week. By cultivating awareness and a nonjudgmental mindset, you empower yourself to navigate the City’s challenges and opportunities with greater ease and resilience.

Some Mindfulness Examples to Try Out

Now that we’ve established the importance and benefits of mindfulness, let’s dive into practical examples of intentional practices to infuse into Mindful Mondays. Many people conflate mindfulness with meditation. Meditation can be a form of mindfulness, but it’s not its only form of practice. Self Magazine gives seven practical and interesting mindfulness exercises for those who want to try some out-of-the-box of meditation. For example, an everyday task like even dishwashing can be mindful. Self also has great recommendations for mindful listening, body scans, different breathing exercises, drawing, and even people watching. We’ve highlighted Self’s People Watching for mindfulness practice here, as it’s easy to do in NYC, aka the best place to people watch:

When you notice people, it creates an opportunity to detach from your own mental chatter, allowing you to practice awareness without actually meditating.

Follow Dr. Urgola’s steps for mindfully noticing strangers:

1. Take a moment to notice the people around you.
2. As you observe them, try not to form judgments or stories about them. If your mind starts to judge or assume, try to let those thoughts go and bring your focus back to a neutral awareness.
3. If you feel comfortable, you can also try engaging one or more strangers. Maybe say hello, make eye contact, or offer a smile.
4. If not, that’s fine too. Simply observe whoever is currently around you.

Incorporating Mindfulness Mondays

In the City That Never Sleeps, embracing mindfulness on Mondays becomes a transformative practice. By integrating these examples into your routine, you not only start your week on a positive note but also cultivate a mindset that resonates throughout the week. Give some of these out-of-the-box mindfulness exercises a try next Monday. 

References 

Cherry, K. (2023, October 6). What is mindfulness meditation? Verywell Mind. https://www.verywellmind.com/mindfulness-meditation-88369

Mindfulness. (n.d.). Psychology Today. https://www.psychologytoday.com/us/basics/mindfulness
Nunez, K. (2023, April 27). 7 simple mindfulness exercises you can easily fit into your day. Self Magazine.https://www.self.com/story/best-mindfulness-exercises