October Mindfulness Challenge – Day 22 – Mindfulness Tools


Mindfulness isn’t easy. Trust me, this is about the 5th time I’ve tried to develop a daily meditation habit. Turns out I’m not very good at sitting around and doing nothing, despite what my wife might tell you. Hopefully when this October Mindfulness Challenge is done, I’ll keep meditating everyday, even if just for a few minutes, because I really believe it will help me be more attentive and grateful in the long run.

Maybe you’ve been thinking about being more mindful or trying out meditation. If so, I’ve put together a little list of mindfulness tools that can help you get started.

Zen Habits with Leo Babauta 

Leo is a master of mindfulness, which is amazing, considering he has SIX KIDS! This guy enjoys living simply (for example, he wears the same outfit every day) and offers a lot of advice on how to quiet the noise in your life and find enjoyment in the little things. He quit Facebook way back in 2013 and has never looked back. He also offers a course on creating good habits and kicking the bad ones to the curb.

Meditation Apps

Some people can meditate all on their own and in any situation. Not me. I need my hand held. I need someone to guide me through meditation to bring me back to the present moment when I start worrying again about that stupid thing I did 15 years ago (or yesterday). Luckily there are some great apps out there that can help you develop your meditation habit. My two favs:

  • Calm — According to their website, it’s the “#1 app for meditation and mindfulness.”
  • Headspace — Offers a free 10-day beginner’s course on the essentials of meditation and mindfulness.

Both actually offer a few free meditations. After that you can subscribe for a nominal fee.

Meditation Music

If you want to try to do some meditation on your own, try…

  • “Weightless” by Marconi Union — I discovered this song in a 2017 article by Inc.com, “Neuroscience Says Listening to This Song Reduces Anxiety by Up to 65 Percent.” According to a study by Dr. David Lewis-Hodgson of Mindlab International, this 8-minute song “resulted in a striking 65 percent reduction in participants’ overall anxiety, and a 35 percent reduction in their usual physiological resting rates.”
  • Dawn of Midi — I first heard about this Brooklyn trio on an episode of the RadioLab podcast. Although just a bassist, pianist, and drummer, this group produces some amazing music that, in my opinion, can really help you focus. I even listen to them sometimes when I’m working. My wife, on the other hand, says they make her feel like someone is hitting her over and over again in the head with a hammer. What can I say? To each his (or her) own.

Good luck being mindful! ~

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