Tag: Mindfulness

Meditation Body Scan – Ultimate Guide!

Meditation Body Scan – Ultimate Guide!

There are as many ways to relax and meditate as there are benefits of meditation. So how do you choose? A good one to try if you’re just starting out is body scan meditation. A 2019 research review found that body scan meditation techniques can better your relationship with…

Mindful Morning Routine – 12 Amazing Ideas!

Mindful Morning Routine – 12 Amazing Ideas!

When is the last time you had a calm and peaceful morning? Think about that for a moment…how we start our mornings has a huge impact on how the rest of our days go. And for many of us, the mornings are far from relaxing.…

Practicing Mindfulness for Beginners – Ultimate Guide!

Practicing Mindfulness for Beginners – Ultimate Guide!

Mindfulness is the act of living in the moment and being aware of your surroundings and behaviour while focusing on the now and the present. It is a philosophy as well as a way of life that encourages active engagement and concentration on the present moment, taking each moment with complete command and control of your thoughts and actions.

The most basic aim of mindfulness is to bring positivity and accountability to our lives for a more immersive living experience and better control of our actions and circumstances. It is a means of making our lives healthier and more productive by actively working towards the state we want to achieve with complete dedication.

We can easily incorporate mindfulness into our busy routines and daily life by investing some time in mindfulness meditation. Mindfulness meditation is an excellent way to slowly train our mind and body for the most effective application of mindfulness over time.

I hope you find this post helpful and the benefits of Mindfulness have a positive impact on your life. This is the ultimate guide to practicing mindfulness for beginners.


What is Mindfulness?

To keep it simple, being mindful means remaining present. Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.


Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979. Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media!

After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

 What are the  benefits of mindfulness?

Mindfulness has a lot of benefits for your overall well-being. It could easily be another blog post (maybe in future) – here are a few important points.


Mindfulness increases focus

We have a lot of things to cross off our to-do list every day. It would be simple if we could finish one by one easily.  But I find that whenever I am ready to do a task, I am reminded of something else that needs to be done. It makes me anxious because it is unfinished. Then I feel the stress rising. I am not able to concentrate on the current task.  I feel overwhelmed. In such moments, I do a mindfulness meditation exercise. It calms my mind and helps me relax. I am able to concentrate on the task at hand better.

Mindfulness helps you increase focus and concentration because you are making an effort to bring your attention to the present moment repeatedly. It even has the power to change your brain. The effect of mindfulness practice can last long even w n you are not consciously doing it because new neuron connections are formed through neuroplasticity.  It’s amazing, right?


Mindfulness reduces stress and anxiety

When you practice mindfulness you are more aware of your thoughts. So, if any thought comes up that gives you stress you try to acknowledge it. You say to yourself “Ok. This is stressing me out. Back to the task”. So you get to respond to your  negative thoughts rather than being controlled by it.  You can choose to step back from them as you are mindful of your emotional state. You acknowledge your thoughts and you are able to respond rather than react to it.


Mindfulness improves physical health

 Research has proved that our brain has the ability to influence the body’s inflammatory responses. Our brain and immune system are interconnected. Mindfulness can be used as a pathway to train our brain to control stress reaction and prevent a lot of stress based diseases. It also improves your memory retention, promotes heart health, improves the quality of sleep, etc.

But how do you become more mindful? How to incorporate mindfulness in daily life? Read on.

 Why practice mindfulness?

Over the years, many benefits of mindfulness have been scientifically proven. For example, being mindful improves your mood and enhances your creativity and it also helps to reduce stress and anxiety. It also makes you more focused as you train your brain to remove distractions and concentrate on one task.

But Mindfulness also helps you to slow down and stop rushing, to stop dwelling on the past but focusing on the present. You’ll notice that you’re enjoying the little moments and appreciating life more, because you’re actively concentrating on being in the moment.

 What are Mindfulness techniques?

Mindfulness isn’t always about meditation. It can be very easily incorporated with daily activities. However, practicing Mindfulness Meditation can certainly help in bringing the focus back to the present moment. Thus, making mindfulness, a part of the lifestyle.


So, what are Mindfulness techniques? Mindfulness techniques are any activity or practice that you perform in a mindful way. Now, you can perform everything in a mindful way. But there are some activities that are easier to be mindful in than others.

And it’s these mindful activities that I am going to share in this post. Now let’s jump into the details of the Mindfulness techniques that you can implement into your everyday life!

Top tip:

A couple of great channels from YouTube for mindfulness content, are as followed:


Practicing Mindfulness for Beginners – Ultimate Guide!


Mindfulness meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future. It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.


  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.
  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.
  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without allowing your mind to wander. See your surroundings and free yourself of any judgment.


Conscious breathing

There’s no need to wait until stress rises to use breathing methods for well-being. You experience balance and harmony when your breaths are of equal length and depth. As inhaling and exhaling uniformly are the natural response to inner peace, your brain thinks you are relaxed even when you breathe this way intentionally. Take deep, even breaths throughout the day to preserve well-being.

Don’t judge or react to your thoughts

Our minds can run away with themselves. Reacting to these thoughts can cause anxiety and stress. We can feel guilty or ashamed of our thoughts. But what if we just allowed those thoughts to pass gently? Without judging them as they arise? Take a few minutes to focus on your thoughts. Notice them coming and going without judging and labelling.

If you do judge or react to any thoughts, acknowledge that, and then gently let the thought pass. Being mindful in this way helps you to develop an awareness and understanding of how your thoughts affect you, and how you can better control your thoughts every day.

 Awareness of your bodily sensations

So often we live in our heads and we completely forget about our body, unless of course, we are in distress. And here’s the problem: We think that our mind is completely separate from our physical body. But it’s not.


To become aware of your body, send your breath to different parts and acknowledge those body parts.

  • Notice the tingling in your fingers
  • Release the stress in your stomach
  • Become aware of the top of your head and the tension in your neck

Becoming aware of your body will bring you into the present moment. It will fine-tune your senses and quiet the mind.

Top tip:

I also recommend the following books to read for Mindfulness, these books are amazing and I cannot recommend them enough.



Noticing your thoughts

Whenever you are meditating, it’s normal that thoughts will enter your mind and sometimes your mind may wander – that’s ok. But, whenever you notice a thought, not just in mediation, just observe it, acknowledge it, and then let it pass. And bring your attention back to your breath.

Tune into your emotions

Move your focus inside your body and try to notice any emotions you can feel in your body. Maybe some anxiety in our chest, fear in your stomach or happiness in your heart. If you notice something, just observe the sensation. Is it heavy or light? What shape is it? Is it moving? Does it have a colour? Is it changing? Spend as long as you like just observing the feeling. And if you can’t notice anything, that’s okay as well. Don’t put pressure on yourself, just try it again next time.

Tune into your touch

Start by noticing the sensation of the air on your nostrils. Observe the temperature as it enters and leaves – does it change? Then move to your face, can you feel a breeze or any other sensations on your face? Now, try to feel your hair touching your head. And then focus on your shirt touching your shoulders, your bottom touching the seat and your hands touching your lap. And finally, focus on your feet and feel them connecting with the ground.

Tune into your hearing

Focus all your attention on your hearing – what sounds can you notice? Start with the sounds close to you and work your way further out. When you notice these sounds, just observe them. Notice the way they appear and disappear into silence.

Tune into your smell

Take a few deep breaths and focus on your sense of smell. What smells can you notice in the air?

Tune into your taste

What tastes are in your mouth? Maybe you will notice saliva and need to take a swallow.

Softly open your eyes and blue your vision

Slightly open your eyes so you are squinting and your vision is blurred. Don’t sharpen your focus on anything, just notice the different shapes and colours and how wide your field of vision is. Tune into your sense of vision for about 30 seconds. Then close your eyes again and bring your attention back to your breathing.

Progressive muscle relaxation

A great mindfulness activity for just before bed is progressive muscle relaxation. Progressive muscle relaxation involves taking a moment to check in with your body by paying attention to how it feels, one muscle group at a time. This involves lying down and then clenching or flexing your toes for ten seconds or so and then releasing. Focus on how the area feels and then move up to flex your ankle and your calves. This can be very relaxing but it can also help you to identify areas that might need a good stretch or a light massage.

Take a mindful walk

Being in nature is one of the easiest ways for me to be mindful in everyday life. I regularly take my dog for a walk over the local lake.  When I’m there, I take deep breaths, taking in the fresh air. I listen to the sounds, watch the birds, and I enjoy the smells. Depending on what weather it is, the lake always smells differently.


If you don’t have the luxury of local lake, try take a walking break during the day and go to a park or the woods/forest. Notice everything around you and enjoy. You’ll return to everyday life recharged and with a fresh mind.


 Doing laundry, washing dishes & cleaning

Try dishwashing, cleaning and doing laundry a little bit slower than you usually do, focus your entire attention on what you’re doing and be aware of your body movements. Pay attention to when your mind wanders, go back to what you’re doing and become aware of your body movements. Repeat if necessary. Pay attention to possible after-effects.

 Take a mindful shower

Being mindful doesn’t require much effort. You can be mindful with every little task. Try to take a mindful shower. Feel the water touching your skin and notice the temperature of the water. Focus on smell of the soap, it will give a calming effect. Listen as the water hits your skin and falls on the floor. Touch your skin and notice what this is like for you.

Pay attention to your feelings. Do fresh? Be aware of your thoughts and feelings as you do this. This will also enhance the need to care for yourself, which is a very good practice for your personal wellbeing.

Observation exercise

Choose something small, like a stone, a leaf or a flower. If you can hold it in your hands and take a good look at it and try to observe everything about it. Focus all of your attention on it. Notice the items appearance, what size is it? what shape is it? What colours can you see? Does the item have different textures? Do not assess the item or judge it just observe it for what it is.

Practicing Mindfulness for Beginners – Final thought

I can’t tell you that your life will change instantly but I can tell you how my life has changed. Since I began practicing Mindfulness I have become so much more aware. I’m aware of other people’s feelings, I notice the beauty in life and because of this I can appreciate this life a lot more.

I don’t let the little things get to me so much, I can take a breath and realise that I don’t need to react to this situation. In reality my life hasn’t changed, the things that used to stress me out are still there for the main part.

It’s how I choose to respond to these stressors that is different. The change is within me, not life that happens around me. That’s the beauty of Mindfulness you don’t need to take on the world, just yourself.

I would recommend to anyone to give Mindfulness a try. Do you have any other Mindfulness activities you would like to share? I look forward to hearing them. If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

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5 4 3 2 1 Grounding Exercise – For Anxiety & Stress!

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Overcoming Morning Anxiety – What Helped Me!

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Mindful Walking Meditation – Ultimate Guide

Mindful Walking Meditation – Ultimate Guide

Today I will be sharing with you everything you need to know about mindful walking meditation and the benefits of this practice.

If the word meditation brings to mind an image of someone sitting in a perfect upright posture, cross-legged on the floor with eyes closed, it’s not surprising.

While this is definitely one popular way to meditate, the truth is there are numerous ways to engage in a meditative practice. One of my favourites is “walking meditation.



Mindful Walking Meditation – Ultimate Guide


What Is Walking Meditation?

You are probably wondering what is walking meditation?

The quick definition of walking meditation is that it is simply a form of meditation in action. It is taking meditation and adding movement to it.

But there are a lot more details involved that are important to grasp in order to practice walking meditation successfully.

Mindfulness meditation while walking can be planned and formal, or informal (meaning that you simply bring awareness to your walking whenever and wherever you are walking).

It can be easy to do this informally, because when your body is moving, it is easier to become aware of each movement and other sensations than when you are sedentary or just sitting at your office desk. ​

It is easier to stay on track with your mindfulness as you are making consistent movements than when you are doing sitting meditation, (when you can easily allow your mind to wander).


Walking meditation is best done outside in places where you will not be interrupted by traffic.

There are a lot of types of walking meditations that you can do, but here, we will focus on mindfulness walking meditation.

Incorporating this practice into your life can benefit you without even having to do much more than you already do.

You can just use the time that you are getting some exercise by walking, and incorporate this practice to get double the benefits.

Walking is a great way to add mindfulness into your routine. In your everyday life, walking is typically an established and habitual task that does not require much concentration.

Because of this, people often slip into a semi-conscious state while they are walking, where the legs are going forward but the mind is somewhere else entirely.

Whatever it is that distracts the mind is a movement away from the present experience of life.

Sometimes you can get so wrapped up in planning and analysing things that you forget to experience it.

This practice will help bring you back to enjoying your life as it is.


What Is Mindful Walking Meditation?

Mindful walking meditation is a modern version of traditional Buddhist walking meditation.


It incorporates mindfulness to make this practice more relevant to our current society’s trends in meditation.

Mindfulness walking meditation requires you to use an open monitoring practice, meaning that your attention is not only on the sensations that you feel in your feet, but also on the various feelings throughout your body, and your interpretation of the current moment.


Benefits of Mindfulness Walking Meditation

Here we will focus on the benefits of mindfulness walking mediation.

Improves your ability to focus

Whenever you practice mindfulness, you are creating new connections in your brain.

Mindfulness helps your brain grow new neural networks, and, by doing so, you are essentially rewiring your brain to more effectively handle tasks and deal with stress and emotions.

This helps increase your focus.

Can be done alternatively with sitting meditation to prevent lethargy

You may start to feel lethargic when you are practicing sitting meditation, but then again, you may also start to get tired from walking.

When you alternate between the two practices, you can get in more meditation time without becoming tired.


The practice of walking meditation makes you more aware of not just your breathing but also the other sensations and feelings throughout your body.

You can do both types of meditation in sequence in one day, or you can alternate between the two practices on different days.

The important thing is to find what is right for you and stick to it.

Combines your mindfulness practice and exercise

You can kill two birds with one stone. You have to exercise in order to maintain optimal health, so while you are doing this, incorporate your meditation practice to save you some time.

In the hustle and bustle of busy schedules in our society, this is a great practice of self-care that can also allow you to have your free time outside of work.

 Can boost your mood

Walking can improve your mood by releasing endorphins in your brain, which are “feel good” hormones that can make you happy.

Being out in nature can also boost your mood and make you feel more positive in general.

This practice will help centre you, and get rid of any negative thoughts or feelings.

It is very refreshing, so you when you are finished, you will feel great about yourself.

Mindful walking meditation helps calm your mind and improve your mood.

 Can calm your mind

Walking can help decrease your stress, and calm your mind.

The neurons that are released while you walk can help dull feelings of anxiety, and relax your senses.

Meditation does this also, so when you put the two together, you are doubling your chances of calming yourself down.

Getting fresh air is also a great way to calm your mind.

Seven Things to Consider for Walking Meditation


You will want to find somewhere that is peaceful and doesn’t have many disturbances.

Look for a local lake that has a walking path around it, or a park or walking trail near your house.

Avoid busy streets or areas where there are a lot of people that you will need to dodge.


You will want to walk for at least 15 minutes in order to benefit from the practice. At a brisk pace, this is about one mile.

Of course, you can walk for longer, but try not to make it any shorter than that because it takes some time for your body to warm up and start reaping the benefits of walking.


While you are doing walking meditation, it is best to slow your pace so you can really concentrate on all of the sensations and feelings in your body, rather than just your speed.

Go at a pace that is comfortable for you, without rushing it.


Don’t look at your walk as being a chore. Remember your purpose, and that you are doing it to benefit your overall health and well-being.


This should be a time that you consider to be a break from your everyday life, so it should be relaxing.


You don’t want to get caught in a rainstorm during your walk. Make sure to check the weather before you leave so you can be sure that the weather will be clear for a while.

Take into account the weather conditions and what clothing to wear when practicing walking meditation.


It is easier to take layers off if you get hot than it is to deal with being too cold.

Make sure that you are dressed appropriately for the temperature, but also bring more layers than you think you might need if you have any worries about becoming too cold.

You want to be able to focus on your walk, not how hot or cold you are.


The footwear you get should depend on where you want to do your walking meditation.

If you are going to be going up and down hills, or be in terrain that is uneven, make sure that you have shoes that will support your ankles enough so you don’t fall.


How to Practice Walking Meditation

Before you start practicing, make sure you have read and understand all of the information above.

You want to be prepared when you begin your practice so you can get the most out of it.

Anchoring or standing still

Start by simply standing in one place, bringing your focus to your weight moving through your feet and onto the ground.


Make a mental note of all of the subtle movements that happen throughout your body to help keep you balanced in that standing position.

Slowly shift your weight from one side to the other, going back and forth and noticing all of the small movements happening in your body.

Begin walking

Notice how your weight moves as you take your first step. Walk as you normally would, but make sure that you are staying at a slow pace.

You want to make sure that you don’t make any physical changes to how you typically walk, only mental changes.

Become aware of your body

Take some time to focus on each part of your body as you walk.

Pay attention to the feelings, from the bottoms of your feet all the way up through the top of your head.

If you notice any tension in your body, take some time to relax those muscles.

Be mindful of your breathing

You don’t want to hold your breath while you are walking.

But you also don’t want to be breathing too hard, because that may indicate that you are walking too quickly.

Make sure to take deep breaths at a normal pace.

Become aware of the feelings you’re having

Notice everything that is going on in your body, whether it is pleasant or not. Accept your feelings without judgment, and accept them for what they are.

Take a mental note of everything that goes on throughout your body as you are walking.


If you notice things that are going on around you that are either pleasant or unpleasant, allow them to pass you by.

Don’t let them distract you or take you out of your zone.

Regular walking meditation helps you become more aware of your body and emotions.

Notice your thoughts and emotional states

How are you feeling? Are you relaxed? Are you content? Are you anxious or irritated?

Maybe you are feeling happy and refreshed to be on your walk. Just recognise your emotions that come and go during your walk.

Also, pay attention to what your mind is doing. Is it active or clear? Is it running quickly or taking a rest?

Are you thinking about irrelevant things that are taking away from your meditation practice, or are you able to remain focused?

Just notice what is going on mentally, without passing judgment.

If you are not quite sure where to focus your thoughts while you are practicing your walking meditation, check out this video for some initial guidance.


Mindful Walking Meditation – Final thoughts

Walking meditation is a very effective tool when it comes to reducing your anxiety, while also getting some exercise in for the day and exploring nature.

If you want to start building this habit into your routine, I recommend starting with just 10 minutes each day.

Once you start noticing the benefits that you are getting from walking meditation, increase that time, and continue to build it up as you go.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.




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Self-Confidence Building Tips – Ultimate Guide!

Self-Confidence Building Tips – Ultimate Guide!

Today I will be sharing with you confidence building tips.

If you asked 100 people the question what is confidence? you would get 100 different answers. But one thing’s for sure, most people want it or want more of it. Why? Because, quite simply, confidence is a life changer.

Confidence can really make the difference between success and failure. So, it’s not surprising that when we struggle to do something, it’s our ‘lack of confidence’ that often gets the blame.

Imagine confidence as a medicine. Imagine being able to have a good dose of it whenever you need it. Who would not want some of that?

We sometimes struggle to find ways to gain confidence in ourselves.  But making a few small changes can really boost your confidence and make you feel more empowered.

Because here’s the thing: Most of us are doing our best on a daily basis.  We try to be good spouses, good parents, good employees, good citizens, etc.  So, we should feel confident in ourselves!

Here are some simple ways to make you feel more confident.

Disclaimer: I am not in any way a certified Councillor or Therapist, therefore all the advice is given from my own experience.



Self-confidence building tips – Ultimate Guide!


Look after yourself

Self-care is the most neglected thing with the majority of people. We are so busy doing everything else and forget to look after ourselves.

What we don’t know is how important self-care is to everyday life. In this post, let’s see how self-confidence relates to self-care.

Self-confidence depends on a combination of a few things, such as

  • Emotional health,
  • Social health,
  • And physical health.

Deeper explanation

Self-care, in simple terms, means taking good care of yourself, physically, emotionally, and socially, all balanced in that order.

When you practice self-care, you tend to feel good about yourself; you will have your ideal weight, you will know what makes you happy and what doesn’t, and you will understand yourself more deeply. This will help you in knowing how to tackle challenges as well.

So, look after yourself to help understand yourself better. Make time to exercise, meet friends, read, and practice all other examples of self-care you can read below.



Block negative people

It’s universally accepted that we are own worst enemy, but some of us have a source of negativity in our lives that is toxic.

It will be much easier to be more positive and practice self-love if you are surrounded by people who care about your well-being.

People who constantly put you down, are critical of your behaviour, and judge your decisions will only be another obstacle for you to overcome.


Sometimes we are in situations where we can’t remove a negative person from our life. In that case, try hard to constantly be mindful of your own perception of your current situation and feelings about your life. Don’t let their negative words influence your mindset.

For others, it may be a certain behaviour that is contributing to the negativity in their lives. Such as social media, where we can constantly feel the need to compare ourselves and our lives to others.

While strongholds are hard to break free from, try your best to limit engaging in any activity that you know makes you feel bad about yourself.


Recognise negative thoughts and silence them

If you want to maximise your self-confidence, I recommend that you start to learn to silence any negative thoughts.

You need to stop them telling you that you can’t do it, that you don’t have what it takes.

Paying attention to discouraging thoughts that don’t believe in you automatically decreases your self-confidence and prevents you from acting.

Negative self-talk, it happens to all of us and it’s hard to control.

Those negative thoughts come to our mind, most of the time without us even knowing why. But that’s’ okay, don’t beat yourself up for that.

However, it’s really important that you learn how to recognize negative self-talk as soon as it occurs, in order to lessen its power.

When you’re able to identify negative thoughts, it’s then much easier not to listen to them and to replace them with neutral thoughts – or even better – with positive thoughts if you can.

When you’re able to recognise negative self-talk, you can finally ignore your inner critic!

So that’s why being self-aware of your own thoughts is so important!



Practice positive thinking

Conversely, having a positive attitude is a true self-confidence builder.

Positive self-talk is encouraging.

Positive thoughts are like your own personal cheerleaders who believe in you and cheerfully support you, no matter what!

You can build a more positive mindset for example by not dwelling on negative experiences, replacing negative thoughts with positive ones and simply by switching your perspective and training yourself to see the glass half full.



Trust your gut

Have you ever felt like you just knew something was off, but you went against your instinct and it felt dis-empowering?  Seriously, if you ever have that feeling, trust your gut.

Push those other feelings aside and trust that you know what to do.  In doing so you will focus on what you see/know/want and you will be able to hone your energy in on that idea; all your power will go there, and you’ll feel confident in your decision.


Believe in yourself

Start believing in yourself. It’s time to say I can and then go for it. Step outside of your comfort zone and trust in yourself.

Who cares what other people think of you while you make the decision to go for it! They can say what they want and they can hate on you, but ignore it.


It’s time to do things you’ve always wanted to do and take chances on things you are most afraid to go after.

In the end you don’t want to regret not taking the chance in the first place. Once you go for it and see what you are truly capable of then your self-esteem will boost.


Start meditating

I remember when I started meditating, sitting for just 5 minutes was an effort – now I sit for 30/40 minutes and I love it.

Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life, to witness and observe my thoughts and feelings, to hear my own soul speak, and it helped me more confident and not get wrapped up in negative thoughts.

I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.

Meditation has had a massive impact on my life. Instead of having emotional meltdowns over certain situations, I feel peace. I now smile joyfully and takes things in my flow. That is the power of meditation. It naturally turns you into a calmer, confident, more peaceful person.

I would definitely make it part of your daily routine.



List your successes

The best way to boost your confidence is to acknowledge your wins. No matter how big or small your personal accomplishments have been so far, don’t let yourself forget about them.

Keep your successes in mind by listing them down and placing that list where you can see it. It can be something small like finishing a book to something more significant like losing a bunch of weight. If you finished a certain school or you were successful in a project at your work, list it down!

Every time you feel self-doubt creeping into your mind, take a glance at your list of wins and you will notice a smile appearing on your face. If you did it in the past, chances are that you can do it again in the future. Keep that in mind and allow yourself to trust in your potential!


Don’t be in competition with others

Probably one of the easiest ways to feel like crap about yourself is to compare yourself to someone else.  But we all have done it at some point.

We usually compare ourselves to people who have more than us, or seem happier than us, or are more fit than us (just to name a few).


What we need to do is focus on ourselves and if we want to (insert what you want here: have more money, to be more fit, be a better friend, be a better partner, etc.). Look inward, and remember that sometimes what we see is just the highlight reel of someone’s life.

We see the 20% that’s above the water, when the 80% that’s lurking below could be pretty bad.


Write down the things you like about yourself

Journaling might not be a habit for everyone to pick up but it will most likely help you if you give it a fair chance. You only need a few minutes every evening to write your thoughts on paper.

You can write about your day, emotions you experienced or thoughts you had. As long as you keep it in a positive note, you will transform journaling into a great dose of self-empowering.

Writing about yourself and your life in a positive manner will impact the way you understand yourself and also the way you treat yourself.

You might notice that you start to respect yourself more as your self-esteem is boosting with every page!



Learn to say no!


It’s that simple. Just say no to things, you don’t like or don’t want to do.

Stop people-pleasing. The only person you should be pleasing is you.

Saying Yes to people to save your relationship is a harmful habit which kills your confidence slowly.

There is a difference between helping others and being used. It is vital to know the difference between the two in order to honour yourself.

Every time you say no to something insignificant, you say yes to your priorities.

It is necessary to set boundaries within which you can grow. Say no to everything that tries to interfere with your growth and success.




Give compliments

We all can agree on one thing. Complements are amazing, and it makes a person feel so special.

You compliment other people. Right?

But do you compliment yourself or pat your back when you do something great? I believe not.

It’s never too late to start complimenting yourself for every little thing you do. You have every right to feel special.

Be the first person to acknowledge your hard work and compliment yourself.

Whenever someone else compliments you, accept it with a smile and believe in it. Take every complement very seriously.

Confidence is not about gaining something new; it is about respecting what you already have.



Final thoughts

Remember, confidence is something you have to focus on and work on to improve.

It does not happen overnight but increasing your confidence is a wonderful thing for your life.

You can become the confident person you want to be! And remember that confidence boosting is a life long journey but you can do it.

What are your tips for building your confidence? I would love to hear them.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.






Self-Care Ideas for Men – Ultimate Guide!

Self-Care Ideas for Men – Ultimate Guide!

Today I will be sharing self-care ideas for men. We often think about self-care from a woman’s perspective. But self-care is something that everyone should be focusing on, not just women. One of the biggest myths going is that self-care is just for women. This could not…