Much like meditation, a sound bath can guide you through trying times.
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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.
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.
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.
“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.
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).
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.
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.
Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness.
Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.
When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.
Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.
“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day.
Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure.
“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.” - Dr. B
Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go!
With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike.
One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.
At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.
Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.
“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.