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Mindfullness with Shanila Sattar
Wellness
Published Wednesday Jan 27, 2021 by Shanila Sattar

Mindfulness Tips to Stay Intentional, Focused, and Aligned in 2021

Anybody else feel the challenges of 2021 already? It’s here with full force and the energies following it are no different. As we all acclimate, re-ground, re-center, and re-energize, it’s going to be more important than ever to bring intentional mindfulness into this new year. Intentional mindfulness is all about, you guessed it, intention and being mindful! 

We’re all guilty of our routines and habits running our lives at one point or another. We’re all guilty of being attached to our schedules and our to-do list. We’re all guilty of running on a loop every now and then. As the energies of 2021 continue to shift, we get to ask ourselves the intentions of why and how we are participating in the places we are participating in, the thoughts we are thinking, the habits we are cultivating, and the communities that we are a part of. This intention and mindfulness process can not only shift our own experiences but of those around us as well.

Here are a few tips to bring in intentional mindfulness into your daily life:

1. Develop a breathwork practice. 

Breathing is the life force. It regulates our anxiety, stress, depression, sleep, happiness, mood, and everything else that you can legitimately think of. As we lean into more intentional mindfulness in 2021, the first thing we need to be intentional and mindful about is ourselves. Tapping into a breathwork practice that allows you to notice how you are feeling in the now, in the present, will change the way your body, mind, and energy processes and reacts to whatever is happening around us. I’ve shared a few easy methods here and you can experience guided breathwork here.

2. Practice intentional journaling.

Dear diary. No, I’m just kidding. But also, this.

There are different ways to journal, of course. Writing out your day-to-day, what happened, what you experienced, and giving the play by play in writing is one way to go about it. But bringing intentionality into your writing practice or your journaling practice is about being very specific about what it is that you are writing about at this time. 

Are you manifesting? Are you problem-solving? Are you venting? Are you brain dumping? Are you expressing? Whatever it is that you’re doing, bringing an intention into your journaling practice can change this into an intentional mindful experience. 

Try giving yourself a prompt or a topic before you start. This is going to help you deep dive into one specific topic, the thought, or the idea that you are working with. Other things may come from this topic, but you’ll be able to peel off the layers in a deeper way by sticking to the intention of what you are writing about.

3. Practice observing.

Another big lesson for 2021 is a lesson in observing. It literally doesn’t matter what you want to observe. It could be a sound, a color, a person, a feeling, an emotion, a thought—anything. Whatever it is, take deep breaths and explore this particular thing. What is it? What are the textures and sensations? What is the shape? Notice the subtle differences. Observe your relationship with observing. Do you feel calm? How’s your breath? Do you feel impatient? Do you want to move on? What thoughts float through? 

Nothing to do. Just notice.

If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.

About the author
Shanila is a 4th generation sound healer, breathwork coach, mentor, women’s researcher, and speaker. She is the Founder of AlwaysPlayStudios where she trains breathwork facilitators and sound healers. Her background is in tech, having co-founded an award-winning web agency, and in women’s research, specifically in mindsets, implicit bias, perfectionism, women's health, and societal experiences supported through the National Science Foundation, National Institute of Health, and several universities. She has implemented several health and wellbeing programs in underserved populations throughout the US. Shanila mentors healers on their healing and intuitive wellness journeys. Connect: @shanila.sattar
women meditating in her living room
Wellness
Published Tuesday Feb 23, 2021 by Denise Prichard

Unlocking Your Mindbody: How Not to Sabotage Your Wellness in 2021

Fitness
Personal Growth
Mental health
Wellness
Self-care

Well, here we are—a couple of months into 2021. A year that we all (still) hope will be much better than the last. This past year was nothing short of a dumpster fire—between the pandemic, ongoing racial injustice, and the most dramatic election ever, 2020 was riddled with anxiety, grief, anger, and was just downright exhausting.  

Heck—if somebody even dared to ask me how I was doing last year, I couldn’t help but roll my eyes and say, “Omg I can’t even.”  I mean, what other year can you think of that became its own expression? When something would go horribly awry, we would literally blame it on the year by saying, “2020, am I right?” complete with a sheepish chuckle —and eventually some tears when you realized just how many times you’ve said those words. Seriously, I lost count a long time ago. It was not healthy. 

Sorry, tangent—where was I? Ah yes, 2021. The good news is there’s still hope that this year won’t make us want to roll into a tiny little ball on the floor and cry. Well, at least not as much as its predecessor—I’m not a miracle worker, you guys. However, I do have some wellness tips to help you stay just a little bit cooler, calmer, and collected-er this year. 

1. Lean into wellness.  

If there’s one thing we learned last year, it’s that wellness is always here for us. Maybe at this time last year, your goal of going to Pilates five days a week came to a screeching halt as fitness studios were required to shut down to protect the community. For a time, we were all frazzled because our usual workouts and wellness routines were turned upside practically overnight. I think I speak for us all when I say that our favorite fitness class, and the community that comes with it, plays a huge role in our overall happiness. The good news is the wellness industry has come a long way in just under a year.   

While it is true that some areas still aren’t allowing the in-studio experience for their workout classes due to the pandemic, we have more options to practice wellness safely than ever before. Right now, some studios are allowed to operate with in-person, socially distanced classes—and pretty much every studio broke into the virtual space to provide fitness classes you could participate in from the comfort of your own home. Not to mention, at-home virtual options are typically cheaper and allow you to try our studios from all over the country. With online gym memberships like Mindbody Flex, you can have access to thousands of live stream classes at your fingertips for less than $5 per class.

2. Focus on the positive.  

Look, 2020 was scary. After a year like that, it’s can be hard to tap into a positive mindset. But it’s more important now than ever before to let go of assumptions and focus on the good that 2021 can bring. This shift to acceptance will ultimately help you put your best foot forward in any situation that arises.  

Take a step back and try to focus on the things we can be grateful for in this moment. Like what? Well, for starters more and more people are receiving the COVID-19 vaccination, which means things are slowly, but surely, getting back to normal. I, for one, am grateful that my at-risk family members have already received their first rounds of vaccinations and are on the path of staying healthy since they are protected from the coronavirus.   
  

3. Practice self-care. 

The best thing we can do right now for our mental health is to learn to give ourselves some grace through practicing self-care. And this can look different for everyone. Maybe your version of self-care comes in the form of daily journaling, getting a workout session in, curling up with a good book, or having that glass of wine while taking a bubble bath. Whatever makes YOU feel good—keep doing it.  

To keep my mental health in check, something that I’ve started incorporating into my daily self-care routine is practicing mindfulness. Some days that means I focus on my breathwork practice—other days I may scroll through the Mindbody app to find a virtual meditation class or Yoga Nidra class. I’ve also embraced the motto there’s an app for that. Right now, I’m really loving the Headway app because it helps me set daily intentions from the moment I wake up with a morning survey and then checks in with me at the end of the day with an evening survey. Having the ability to write down my goals and hold myself accountable for them has really taken my self-care routine to the next level. 

4. Focus on what you can control.  

Some days we fall a little short of our goals—and guess what? THAT’S OKAY. Honestly, I think we should all just focus on being okay for the rest of the year. The past year caused us to be tough on ourselves and I encourage you to make this year kinder. Any new goals you set that involve changing habits or overhauling your lifestyle will likely have some setbacks. So, when that happens, remember to be compassionate with yourself.  

If there’s anything I want you to take away from this blog post is to let go of the illusion that perfection is always the end goal. When in doubt I always remind myself of something my favorite spin instructor (hey Steph!) says: “If you look for perfection, you'll never be content. Just focus on your growth.” Allow that to sink in and make it a goal to remind yourself of this every single day.

And remember: You don’t have to—and really shouldn’t—give up hope that things will get better this year, even if you feel overwhelmed now. Having a positive mindset is never a silly thing. In fact, it is actually quite admirable; you’re an admirable badass. 

denise prichard
Written by
Denise Prichard
Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.