The document presents techniques for practicing mindfulness, highlighting its benefits in reducing stress and enhancing presence in daily activities. It covers practices such as mindful walking, breathing, eating, and cultivating a mindful attitude while emphasizing the importance of patience and non-judgment. Additionally, it introduces the author, Patrick Moran, and his background in sports and philanthropy.

1. HOW MINDFULNESS CAN
CHANGE YOUR LIFE
PRESENTATION BY PATRICK MORAN

2. THE ART OF LIVING IN
THE PRESENT MOMENT.
MINDFULNESS:

3. MANY OF US GO THROUGH LIFE ON AUTOPILOT.
WE FOCUS TOO MUCH ON OUR THOUGHTS AND
THIS CAN CAUSE UNHAPPINESS. BY LIVING IN
THE PRESENT WE REALIZE THAT A LOT OF OUR
STRESS AND ANXIETY IS UNNECESSARY.

4. THIS INFOGRAPHIC SERVES TO GIVE YOU A GUIDE
ON HOW TO BE CONSCIOUS WITH OTHERS’ NEEDS
AND HOW YOU SHOULD BE MINDFUL FOR THEM.
THE INFORMATION IS ADAPTED FROM
THE INFOGRAPHIC BELOW:
http://www.visualistan.com/2015/06/how-mindfulness-can-change-your-life-infographic.html

5. MINDFUL WALKING CAN
BE PRACTICED IN YOUR
DAILY LIFE.
1. MINDFUL WALKING
Image source: www.chopra.com

6. HOW MINDFULNESS CAN CHANGE YOUR LIFE
MINDFUL WALKING…
▸ It brings you into the present moment, free of expectation,
free of worry.
▸ It’s okay if you don’t master it immediately.
▸ With regular practice you’ll soon be walking two inches off
the ground.

7. HOW MINDFULNESS CAN CHANGE YOUR LIFE
RHYTHM
▸ Align your walking to the rhythm
of your breath.
▸ This involves lifting the foot on the
in-breath and lowering it on the
out-breath.
▸ Practice indoors until you feel
confident enough to do it outside.
Image source: www.heartrhythmguide.com

8. HOW MINDFULNESS CAN CHANGE YOUR LIFE
BE AWARE
▸ How does the ground feel beneath
your feet?
▸ What’s going on around you?
▸ What’s the body doing - there any
soreness or tightness in the
muscles?
▸ Don’t judge or label the
sensations.
Image source: www.thepracticingmind.com

9. THIS SIMPLE DISCIPLINE
IS ABOUT AWARENESS
OF THE BREATH.
2. MINDFUL
BREATHING
Image source: mindfulhub.com

10. HOW MINDFULNESS CAN CHANGE YOUR LIFE
MINDFUL BREATHING…
▸ Most of us go through life without noticing this natural
ebb-and-flow.
▸ Breathing mindfully brings you into the present moment,
enabling you to cultivate a calmness of the mind.
▸ Here are a few pointers to help you develop mindful
breathing:

11. HOW MINDFULNESS CAN CHANGE YOUR LIFE
GET COMFORTABLE
▸ Sit in a relaxed position, back
straight.
▸ It doesn’t matter whether your
eyes are open or closed - the main
thing is being comfortable.
▸ What sensations can you feel?
Image source: www.prmoment.com

12. HOW MINDFULNESS CAN CHANGE YOUR LIFE
OBSERVE YOUR BREATH
▸ Simply observe the natural ebb-
and-flow.
▸ It’s like the coming and going of
the tide— in and out, in and out.
▸ How does it feel?
▸ Notice the expansion of your
stomach with each intake of
breath.
Image source: consciouslifenews.com

13. HOW MINDFULNESS CAN CHANGE YOUR LIFE
BE NON-CRITICAL
▸ The aim is to focus the mind on
breathing.
▸ Don’t worry if your mind wanders
off — don’t be critical.
▸ It may wander off a hundred times.
▸ Whenever you notice it, bring your
focus back to the breath.
Source: quotesgram.com

14. EATING IS AT THE VERY HEART OF
OUR WELL-BEING, AND YET
MANY OF US TAKE IT FOR
GRANTED.
3. MINDFUL EATING
Image source: melgiegerich.com

15. HOW MINDFULNESS CAN CHANGE YOUR LIFE
MINDFUL EATING…
▸ Mindful eating helps us re-tune our awareness to the
simple act of nourishment.
▸ By doing do, we cultivate a fresh appreciation for food and
the environment around us in the here-and-now.

16. HOW MINDFULNESS CAN CHANGE YOUR LIFE
TAKE STOCK
▸ Before practicing, have a look at
your eating habits.
▸ Do you rush your meals?
▸ Do you eat lunch while doing other
things or thinking hundreds of
thoughts?
▸ Do you ever notice the taste
sensations exploding in your palate?
▸ Or does it pass you by unnoticed?

17. HOW MINDFULNESS CAN CHANGE YOUR LIFE
ORGANIZATION
▸ When you have a meal, make sure
you focus solely on the experience.
▸ No working as you eat.
▸ No surfing the Internet of watching
television.
▸ Just let it be you, the food and the
present moment.
Image source: pushfoodforward.com

18. HOW MINDFULNESS CAN CHANGE YOUR LIFE
BE SENSITIVE
▸ Use and observe your senses as
you eat.
▸ Take a moment to feel the texture;
be aware of smells and
appearance.
▸ Notice how different tastes affect
you.
▸ Acknowledge your responses —
likes, dislikes and indifferences. Image source: attractingwellness.net

19. IT TAKES TIME TO
DEVELOP A MINDFUL
ATTITUDE.
4. MINDFUL ATTITUDE
Image source: www.theheartpractice.com

20. HOW MINDFULNESS CAN CHANGE YOUR LIFE
MINDFUL ATTITUDE…
▸ Some people liken it to the fine tuning of a musical
instrument — a skill that comes to us with practice, and
leads to a delicate balance of awareness and serenity.
▸ The cultivation of mindful habits, such as walking, eating
and listening, creates the ground from which a truly
mindful attitude emerges.

21. HOW MINDFULNESS CAN CHANGE YOUR LIFE
NON-JUDGEMENT
▸ We are conditioned to make
unnecessary judgements everyday.
▸ Part of developing a mindful
attitude is learning not to judge
everything.
▸ When there is a genuine need for a
judgement, the mind is clear and
the judgement in wiser.

22. HOW MINDFULNESS CAN CHANGE YOUR LIFE
PATIENCE
▸ Mindfulness isn’t something that
comes from being intellectually
aware of the idea.
▸ We need to practice the art of
being in the present moment
everyday.
▸ This requires patience.
Image source: blackxprince.deviantart.com

23. HOW MINDFULNESS CAN CHANGE YOUR LIFE
NON-STRIVING
▸ By constantly desiring things, we
set ourselves up for
disappointment; we create an
almost permanent state of
dissatisfaction.
▸ There is no purpose to
mindfulness, nothing to expect,
nothing to achieve.
Image source: www.lladro.com

24. HOW MINDFULNESS CAN CHANGE YOUR LIFE
LETTING GO
▸ Clinging onto experience can
cause us to get stuck and full the
mind with clutter.
▸ Allow it to come-and-go naturally.
▸ This also means letting go of the
idea of mindfulness.
Image source: soulbridging.com

25. IF YOU LIKED THIS PIECE, PLEASE VISIT:
PATRICKMORANFITNESS.COM
Pat Moran was born in Alexandria, Virginia and
grew up St. Mary’s County, Maryland. Pat attended
Yale University, from where he graduated with a
Bachelor of Arts degree in Political Science. At
Yale, Pat was intent on developing his body and
exploring his mind. He was a starter, and three-
year Letterman on the football team. At the end of
his final season, Pat was awarded Defensive
Lineman of the Year. Pat was inducted into the
National Football Hampshire Honor Foundation.
Outside of sports, Pat was Philanthropy Chair for
his fraternity, active in the American Cancer
Society, and a founding member of Yale’s Ducks
Unlimited chapter.