Wellness coaching

Just take a moment: The key to increasing your happy emotions

By Naila Ahmed, BA Hons ,MSc MAPPCP, EMCC Practitioner & Associate member

Published on 26th September, 2024

Imagine this: you’re walking along a sunlit beach, the waves gently lapping at your feet, and a warm breeze brushes against your skin. In that moment, everything else fades away. You stop, close your eyes, and let yourself truly feel - this is what it means to pause and savour life. A few months ago during my short trip to Turkey, I experienced just that which made me think of how I could bring some of these moments to my daily life (without always being on a beach in Turkey).

Mindfulness: Tuning in to the present

Mindfulness isn’t just a buzzword; it’s a powerful way to connect with your surroundings. One evening, I decided to go for a walk in my neighbourhood. Instead of scrolling through my phone, I focused on the world around me. The air was fresh, the leaves rustled softly, and I noticed the moon filling up the dark sky.

Here’s how you can do it:

Next time you find yourself in a familiar place, challenge yourself to notice three things you’ve never paid attention to before. Maybe it’s noticing the colour of the doors of the houses you always drive past but never actually notice. Take a deep breath and let that awareness settle in. You’ll be surprised at how these small details can transform your mood.

Finding beauty in everyday moments

There’s something truly uplifting about noticing beauty in the ordinary. I remember a rainy afternoon when I was feeling particularly down. Instead of sitting and sulking about the British weather, I braced myself, grabbed my umbrella and took a walk. As I splashed through puddles, I noticed how many other people were walking in the light rain.

To tap into this experience, try this:

The next time you’re outside, find a spot where you can sit quietly for a moment. Whether it’s a park bench or a cosy place in your backyard, take a few minutes just to look around. What colours do you see? What sounds fill the air? Allow yourself to really absorb the beauty around you. When I last did this in my back garden I noticed some strange-looking insects that I had never seen, and an army of ants that I was fascinated by.

Embracing nature’s embrace

Have you ever felt that rush of joy when you’re surrounded by nature? I recall a weekend hiking trip where I felt completely immersed in the moment - the smell of pine trees, the sound of birds, and the sight of a waterfall cascading down rocks. It was as if nature wrapped me in a warm hug.

Create your own nature experience:

Find a local trail, park, or even a community garden. As you walk, take a moment to touch the bark of a tree or feel the grass beneath your feet. Let the sights and sounds wash over you, connecting you to something greater.

Reflecting on meaning

Taking a moment to reflect can be incredibly grounding. One morning, while sipping my coffee, I found myself gazing out the window, watching the world wake up. I started thinking about the little things that brought me joy - the laughter of friends, the taste of my favourite dessert, the smell of fresh rain on a hot summer day.

Try this exercise:

Set aside some time to sit quietly with a journal. Write down three experiences from the past week that made you smile. Don’t rush it; really dive into what made those moments special. This simple practice can help you reconnect with what truly matters.

Savouring sensory delights

For those who thrive on sensory experiences, here’s a fun challenge: the next time you indulge in something you love - maybe it’s a piece of chocolate or a warm cup of tea - slow down and truly experience it. I often do this with a piece of chocolate. Instead of devouring it quickly, I let it melt on my tongue, savouring the complex flavours - making the chocolate last longer.

Building emotional resilience

By practising these moments of mindfulness and appreciation, you’re not just boosting your mood; you’re also strengthening your emotional resilience. I’ve found that when I take the time to really engage with my experiences, I can recall those feelings later on - like a mental treasure chest I can open during tougher times.

To make this part of your routine, think about a cherished memory. Perhaps it’s a day spent with loved ones or a solo adventure that brought you joy. Picture it vividly, focusing on the sights, sounds, and emotions you felt. This mental exercise helps you cultivate resilience, allowing you to return to those joyful moments whenever you need a lift.

Life is full of opportunities to pause and appreciate the world around you. By embracing mindfulness, connecting with nature, and reflecting on meaningful experiences, you can transform your daily routine into a journey of joy.

The views expressed in this article are those of the author. All articles published on Life Coach Directory are reviewed by our editorial team.