Today, we are going to learn a helpful tool for beginning and maintaining mindfulness from now on in your life. A mnemonic device is a way of remembering words or phrases that integrates more than simple memorization, which makes it easier for you to remember. The ONE MIND mnemonic is a complex acronym because the letter does not always appear the beginning of the phrase, but when you comprehend and remember it, you will find it easier to focus on the present moment without judgment.
O: One thing at a time
N: Be in the here and Now
E: Be grounded in the Environment
M: Be present in the Moment
I: Increase your five senses
N: Be Non-judgmental
D: Describe what is going on without judgment
Dr. Thomas Marra is credited with creating this ONE MIND mnemonic, which has helped many people experience mindfulness and be more accepting of any life circumstances that come their way, good or bad. By remembering to be consistently mindful, you will have an established coping mechanism for the stress that you might encounter, providing you an alternative to fleeing to your addiction. Focusing on the present moment and the things around you that you can hear, see, feel, taste, and smell, you are providing yourself with a realistic perspective rather than anxiety about the past or future, which could take you down a bad path.
Today’s Exercise:
Practice the ONE MIND mnemonic twice today (morning and night, lunch and dinner, on your commute, etc.).
O: One thing at a time
N: Be in the here and Now
E: Be grounded in the Environment
M: Be present at the Moment
I: Increase your five senses
N: Be Non-judgmental
D: Describe what is going on without judgment
In focusing on your environment and your five senses, you may find it helpful to use a tactic such as 5, 4, 3, 2, 1: 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This will raise your awareness of the elements of your world that are functioning without your control or oversight, releasing you of the pressure to orchestrate everything.
Today’s Affirmation:
My mind and body are powerful tools that I will use to focus on the present moment. I can focus my concentration and my energy in healthy ways. I am not beyond learning new things.
Looking Ahead:
Now that you are equipped with the basic tools of mindfulness, we will continue the journey by discussing difficult emotions and complex situations from the mindfulness standpoint. We hope that you are finding this email series helpful as you work to calm your addicted mind.