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The Latest
Published Tuesday Mar 24, 2020 by Sara Lesher

How to Be More Mindful in Your Day-to-Day Life (Right Now)

Meditation
Motivation
Personal Growth
Renewal

Mindfulness. A word that gets thrown around often, but we may not ever take the time to dissect. What does it really mean? In short, it’s being aware. Being conscious of your mind, your body, your surroundings, your neighbors. It’s the opposite of coasting through life mindlessly. It’s being fully conscious in the present moment and thinking about its place within the bigger picture—and how it affects others. 

So how can we begin to practice mindfulness in the mundane moments of our daily lives? We don’t have to go on some sort of spiritual meditation journey to find ourselves (although if you have that option, by all means, go for it). The truth is, we can practice mindfulness in the smallest moments, and starting small can help us learn to be mindful on a larger scale later on. 

In this time of uncertainty, fear, and jarring change, we could all benefit from a little mindfulness in our day-to-day lives. Here are some practical ways you can start practicing right now. 

 

Empty Grocery Store Shelves

When you’re browsing empty shelves at the grocery store...

So, you’re in the grocery store, looking around at angry people fighting over toilet paper and spaghetti, wondering how we got here. It’s so easy to be frustrated with everyone’s panic and just plain rudeness in the store. Lines are long, people are mean, no one’s honoring the six-feet rule. I’m sure we’ve all found ourselves in a similar anxiety-inducing situation in the past few weeks. Everyone’s scared of what’s going to happen next, stocking up on food for their families. 

How we can be mindful: Park far away and enjoy breathing in the fresh air on the walk from your car to the entrance. When you get inside, look at the food that is there. Think about the random items as potential ingredients. How can you challenge yourself to get creative with your meals? Be grateful that we have grocery stores to access the moment we need food. Think about the people working at the store, exposing themselves to lots of angry customers and germs each day to put food on the shelves for those of us who need it. Notice how good it feels to get out of the house—running errands may be the one part of your routine you can still do.  

 

Weights and bands

When you’re struggling through a makeshift at-home workout...

We’ve all tried it—pushing aside coffee tables, rolling out yoga mats, trying not to disturb our downstairs neighbors with jumping jacks. As we drip sweat on our favorite rugs and text “IMY :(” to our favorite fitness instructors, we’re all feeling the same sense of anxiety and frustration. 

So, how can we be mindful? Take a moment just to feel your toes on the floor. Think about your body and what it’s capable of. Remember all the things your body can accomplish, no matter the environment you’re in. Be thankful for your home and your rug and your fitness instructor. Look forward to when you can get back in the studio while also being present in your body right now. Try to start a new temporary workout routine that feels consistent to you. Laugh at your situation and your sweaty rug. You got this. 

 

Man's Hands and Macbook

When you’re dealing with slow WiFi while you’re WFH...

“Wh-a-t di-d yo-u s-ay?” There’s nothing like trying to hold an important meeting over some sh*tty WiFi. Watching your pixelated coworker try to share her screen and tell you some “important updates” you can’t hear a word of. We’re all dealing with this right now. 

Practice mindfulness by thinking about your job and your ability to work from home in the first place. Bring awareness to your breath, restart your router, and remember that we’re all in this together. Think of all the times you sat at work, wishing you could be home in your PJs. Send an instant message, let them know you can’t hear them, and see how much you can explain over email. We’ll figure it out, and we all understand. 

 

Man looking out window
When you’re feeling stir crazy...

Feeling bored? Wanting to go run a marathon or dance the night away? We feel you. There’s something different about staying in over the weekend for a much-needed self-care night versus choosing to self-isolate to protect the world from a pandemic. But why not switch your mindset? 

Self-care and movie nights are fun, and we all love them every now and then. Be mindful by getting creative with how you choose to spend your time at home. Whether it’s hosting a digital dinner party, learning how to meditate, giving yourself a mani-pedi, or setting up the perfect WFH sanctuary, there are plenty of ways to be mindful of how you spend your time. Think of this as an opportunity to reset, to return to work and the busyness of everyday life with newfound gratitude and awareness (and some sassy red nails).  

 

Packed duffel bag

When you’re canceling plans you were really looking forward to... 

At this point, I’m sure we’ve all had to cancel trips, events, hangouts, and social gatherings we were really looking forward to. Music festivals were postponed, weddings were canceled, girls’ trips to Portland to reunite with college friends were put on hold (yeah, that one’s personal). When you’re hitting that ‘Cancel’ button online or on the phone with airlines and hotel managers, take a pause. 

How great is it that we have things to look forward to in the first place? Great friends, family, live music to see—these are the things that bring joy into our lives. Yes, I’m bummed that my trip got canceled, but I’m so thankful for the amazing friends I was planning to meet up with. Last night, we hopped on Zoom and laughed the night away regardless of our canceled plans. If a postponed event is your biggest worry right now, pause and reflect. Be mindful of your current situation in comparison to others—of health, safety, friends, family, everything we so often take for granted. Be mindful and know there will soon be time to reschedule. 

 

Blonde Woman Meditating

When you feel fear and a loss of control... 

This is a big one right now—I think we’re all feeling it. What’s going to happen next? How can we stop this chaos? The thing is, we don’t have all the answers right now. We can wash our hands, stay indoors, practice social distancing, and keep an eye on updates from the WHO. But aside from all that, we need to take measures to protect not just our physical bodies, but our mental health as well.  

Practicing mindfulness during a state of worldwide panic may seem like a lofty ask, but we can all take steps to maintain a state of calm in our own minds. Different methods work for different people, so be sure to take time to discover what’s best for you. Maybe it’s ten long, slow breaths to center and ground yourself in the present moment. Maybe it’s finding a live-streamed yoga class from one of the many studios that are offering them right now, or trying a few calming poses in your living room. Maybe it’s downloading Waking Up or Headspace for some guided meditation to clear your mind (or learning to meditate on your own!). Whether you’re plugging in your diffuser and turning on your favorite meditation playlist or blasting some pump-up jams to dance out all that pent-up stress, there’s no wrong way to find your calm and stay grounded in stressful moments

So, what does mindfulness mean to you? Share your favorite tips for practicing mindfulness on your Instagram story and tag @mindbody to spread the love. 

Sara Lesher
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As Mindbody’s Marketing Content Associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).
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The Latest
Published Friday Jul 10, 2020 by Mindbody Team

The Best Muscle Rolling Exercises for Release, Alignment, and Recovery 

Recovery
Fitness

With extended periods of working from home, new social distancing measures for nearly every brick and mortar type, and seemingly little certainty as to when “normal” may return to our daily lives, a new age of fitness is upon us. From a dramatic rise (out of necessity) for virtual workouts, to people taking up running, cycling, powerwalking, and more like never before, we’re all diving headlong into new modalities of staying fit. In fact, in a recent survey, Mindbody found that roughly 33% of people have been exercising more since COVID-19 hit. (Insert “gaining the COVID-19" joke here...)  

So, with increased exercise and all this running around, it’s safe to say that we’re also going to be experiencing some chinks in the armor, as it were. Some aches and pains in places we didn’t know existed. A lovely dull sensation here and there. Or a sharp and stabbing assault on a hip flexor... (speaking from very personal experience.)  

This is precisely why we are so excited that our friends at RAD Roller have been helping us out. We recently used a few of their products to relieve pressure from sitting all day in our uncomfortable chairs, recover from our first 10-mile run, and align our bodies, so we’re able to work out tomorrow—and the day after, and so on, and so on, and so on...  

Here are our experiences live and direct from the Mindbody HQ (AKA: our own homes): 



Sara L. - Marketing Content Associate / Yogi with bad posture 

Oh, the pressure of working from home. It’s definitely getting to all of us. Since I started working remotely, I’ve felt more pressure than EVER... in my back and neck.  

When I worked in the office, I had a perfectly ergonomic desk setup. But now, I find myself hunched over my laptop on the couch most mornings—and at the end of the day, my neck and back feel it.  

Pre-COVID, I had been to some yoga classes that involved roller balls (shout-out MELT at Yoga Branch Studio in North County, San Diego). I remember noticing such a difference in overall pain and tightness from the start of class to the final Savasana, just from rolling some magic little balls on a few points on my body.  

So... when I saw RAD Roller’s Point Release Kit, I knew I had to try it. I read the reviews—most notably, one that mentions an ex-girlfriend's cold, dead heart—and was sold even further. I ordered it right away, and it was on my doorstep in days—a beautifully packaged block, three rounds, and a RAD Roller. 

My first thought was, “WOW.” And my second thought, “What the hell do I do with this?” I started unfolding large posters with drawings of people using the product. Not gonna lie, I was a little overwhelmed. Don’t get me wrong, these drawings were super informative and easy to follow, but I just didn’t know where to start. So, I did what any sane person would do—I went to the internet.  

After one quick Youtube search, I found a whole library of videos on RAD Roller’s channel. Because my goal (for now) was to focus on my back and neck, I chose this one and this one—and it hurt, so good. After following those videos just one time, I already noticed a huge difference in the tightness and mobility of my spine. I started doing these exercises, along with more I found on their channel, nightly to relieve my back pain and loosen up sore muscles after working out.  

I cannot tell you how much of a difference this made. 

I started incorporating the Point Release Kit into my at-home yoga practice. I typically flow every night before bed to wind down at the end of my day and stretch out my sore muscles. And often, I’ve felt like I needed a little extra help—especially since I’ve been feeling that extra pressure lately. 
After just a couple weeks of using this kit in my practice, I already feel so much better. The biggest difference I notice is I’m sitting a lot more comfortably. I knew I was tense, but I didn’t realize just how tense everything was when I was just sitting or lying down. I feel more relaxed overall, settling comfortably into my makeshift WFH couch desk.  

Magic little balls to the rescue. 



Devin D. - Team Lead, Social Media / Used to skipping cardio 

Getting back into in-studio fitness is a hard thing to do post-COVID lockdowns. The classes and studio procedures are unfamiliar, and the workouts are hard. Like most people, I have been doing at-home classes, and it’s not quite the same. It’s easy to skip out on a cardio blast or come out of that plank early because no one is holding you accountable.  

After getting back into in-person classes, my body felt really sore (my back and neck, especially, since I wasn’t used to working out this intensely). Enter: RAD Roller. It completely helped my body get back to feeling great again.  

The RAD tools designed for the back all have a unique feature in common, the spinal recess. It’s a groove that allows you to avoid contact with the delicate bones of your spine and keep the release where you want it—in the muscles. It comes in all the right intensities, so you can pick the right level for you.  

After using the RAD Roller, I did not expect my body to feel so good. I use it almost every day now and cannot live without it.  



Will P. - Senior Manager, Marketing Content / Pretty good at running 

“Please remember to stretch, Will.” This is my wife after every single run I take. Roughly 50% of the time, I totally adhere to her advice (which I also read now as a plea). I’ve been running for years, but actively take time off when a new modality strikes my fancy—yoga and mountain biking, really.  
But when COVID-19 hit, I decided I was going to finally start my training for a marathon. Starting small, I logged 4-5 miles a day with times ranging from 6:45/mi to 7:45/mi depending on my rum intake from the night prior. This blossomed into 8-10 miles/day at the same paces. And THIS quickly resulted in aches, pains, sprains, and tightness in areas I didn’t even know I had.  

Luckily, around this time, and with having enough time on my hands to actually care about recovery and making sure I can sustain my running (and not injure myself), I got into rolling. I came back from a quick 10-miler (shut up, Will), to find an All-In Kit waiting for me courtesy of my friends at RAD Roller. TO say I was stoked would be a semi-understatement. Not even waiting for the sweat to dry, I ripped into the kit, grabbed the RAD Rod, and went to town on my quads. “It’s OK to cry, Will...” I kept telling myself.  

After a few rounds with the rod, my quads were feeling, well, flushed and refreshed. So I decided to keep going and broke out the various rounds in the All-In Kit. I started with the Green massage ball and, proceeded to dig that bad boy into my hip socket (a recent pain point from my extended runs.) After more tears welled in my already-red eyes (it’s a good hurt, remember), I treated myself to quite literally a little pleasure. See, there’s this little black ball in the kit that, when you rub it in your hands or cheeks in just the right way, feels like what I imagine wellness heaven feels like.  
I don’t go a day without using RAD in some way. From bored on Zooms to actually getting down and dirty on the floor, my body is in a constant state of alignment and refreshment.  


Mere S.  - Senior Content Marketer / Fitness instructor and injury magnet 

From hyperextending my glutes while a collegiate athlete to tearing my calf last year in the middle of a workout class, if it’s a weird fitness-related injury that makes hilarious cocktail hour talk, I’ve done it. Suffice to say, I (and my legions of physical therapists) know the value of soft tissue recovery. 
My current dilemma is related to my core. I’m a Pilates instructor, and teaching virtually means you work out while talking the whole time, which is extremely taxing on the abdominals. (It’s seriously tough, so thank your favorite instructors for being there for you!) It’s not uncommon for me to hit my weekend rest days with extremely sore abs and obliques. Unsurprisingly, I was stoked to try out the Centre, Rad Roller’s inflatable massage ball designed for the abdomen. 

I’m not gonna lie and say my first use was pleasant, since it turned out that my abs needed A LOT of TLC. I started by just doing a few passes over the most tender parts of my core, spending just a few seconds in each spot while wiggling my body to keep the ball in motion. Over a few days, I was able to stay in each spot a bit longer and began exploring other parts of my body that could benefit from a soft-touch release.  

The best spot? My wrists, hands, and forearms. I’m a writer by trade, which means they get a lot of abuse from typing, and don’t get a lot of recovery love. The Centre is soft enough that I can passively roll back and forth throughout my workday, and help loosen up some tight spots in my hands. Added bonus? It's a great way to use excess energy during your umpteenth Zoom meeting of the day.  


Tracy R. - Senior PR Manager / Professional social butterfly  

I was not designed for the work-from-home life. My extrovert self misses my team, lunchtime walks, the ability to be in the same room for epic brainstorming, and most of all—our onsite massage therapist, Rob Chang.  

At the beginning of shelter-in-place, I wasn’t ready to admit that I could be working from home for a while. I refused to set up a home office and instead hunkered down 8 hours a day at my dimly lit dining room table on a hard wooden chair. The weeks went by, and the work was stressful. I wasn’t prioritizing self-care, and it started to catch up with me. I gradually started to pain in my back where I’ve never felt it before, so much so it felt numb at times. My resistance to adjust to working from home was coming back to bite me—Rob Chang would not approve.  

I finally gave in and got myself a desk, some monitors, an ergonomic chair, and even a footstool, but nothing helped to fix the damage I had already done—until I found the RAD Roller. Working with this little wonder after work each day has been a game-changer. A quick roll on my back and shoulders, followed by some pressure point work in the sweet spots is all I need to feel better at the end of a long day at the “office.”  

 

Want to see what the hype's about? Shop online at radroller.com

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Written by
Mindbody Team
Editors & Educators
About the author
We're here to provide you with the latest and greatest, tried and true wellness experiences and advice to help you live life to the fullest. From nourishing recipes and travel tips to finding the perfect sweat routine or wellness regimen—we cover it all. And if we haven't yet, it's definitely on the way.