Creating Wellness Practices Using Mindfulness with the 3 M’s
The 3Ms are Mindfulness, Meditation and Movement.
It aims to get you to try: gentle movement to strengthen the body. mindfulness to sharpen the mind, and. meditation to bring peace to your soul.
Mindfulness is a powerful tool for creating wellness practices. The 3 M’s of mindfulness are Mind, Movement, and Meditation. Here are some ways to incorporate them into your wellness routine:
Mind: Start by setting an intention for your day. This can be as simple as taking a few deep breaths and asking yourself what you want to focus on or accomplish. Throughout the day, practice being present in the moment and noticing your thoughts without judgment. You can also try journaling or gratitude practices to help cultivate a positive mindset.
Movement: Incorporate movement into your day, whether it’s a yoga class, a walk in nature, or simply stretching at your desk. Pay attention to your body and how it feels as you move. This can help you release tension and improve your overall physical and mental well-being.
Meditation: Take a few minutes each day to meditate, whether it’s a guided meditation or simply focusing on your breath. This can help you cultivate a sense of calm and reduce stress and anxiety. You can also try mindfulness practices throughout your day, such as mindful eating or mindful listening.
By incorporating the 3 M’s of mindfulness into your wellness routine, you can create a more balanced and fulfilling life. Remember, mindfulness is a practice, so be patient and kind to yourself as you develop your skills.
Wellness practices differ from individual to individual. When each of us consider what we believe is important to our health and wellbeing, we might look at incorporating different elements. Our preferences, lifestyle, amount of time, attention, and intention are just a few of the elements that will impact our choices in creating a wellness routine. Another factor many don’t consider when putting together their wellness practice is creating balance.
I’ve noticed through my Enneagram practices a deepening of balance in my life. My experience of life is balanced when all three centers – my head, heart and body – are open and working collaboratively. This is not always easy; it is a process I need to revisit each day. Understanding this is a process helps keep my focus. Attention and intention assist in recommitting to balance, even if I have an off day, week or month.
Mindfulness as a Tool for Wellness
Being mindful brings full attention to my inner and outer life. When mindful, I am aware of what is going on internally – thoughts, emotions and sensation – and what is going on in my external environment in the present moment. All three centers of intelligence – body, heart and head – can be engaged mindfully.
When I am participating in meaningful connections while incorporating mindfulness, I am more present to each of those meaningful connections. My heart center is open, relaxed and receptive. The quality of each meaningful relationship is enhanced through mindfulness.
The same is true of movement. When I am mindfully engaged in movement, I am aware of my senses – touch, taste, smell, sounds and sights – and also aware of the sensate experiences in my body. Similarly, I am aware of how and where my body is in space. Mindful presence in movement is embodied.
I am here.
Being mindful keeps me in the present, neither reminiscing about the past or speculating about the future. I am here now. When connecting meaningfully with others, personally or professionally, my heart center is open allowing myself to fully be present with another. When I am mindfully aware of movement I am embodied and present. By using the 3 M’s with the Enneagram centers of intelligence, we are able to create a wellness practice including life balance.