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The Top 3 Ways Men Can Practice Mindfulness

Life can feel so fast that we fail to live in the moment. Many of us must make intentional efforts to create moments of peace and clarity to enjoy with our spouses, families, friends. We are either distracted by work or overwhelmed emotionally.

Different parts of the brain are responsible for different functions, like emotions and thinking. The primal brain (e.g., the amygdala and hippocampus) governs our feelings, instincts, and responses to stimuli, playing a crucial role in processing emotions, memories, and survival instincts, often operating subconsciously and swiftly.

Conversely, the rational part of our brains (prefrontal cortex) is associated with higher cognitive functions like reasoning, decision-making, and problem-solving. This is the part of the brain we use to analyze, plan, and make conscious choices based on logic and the evaluation of information.

Primal Brain vs. Rational Brain

While both parts of the brain are interconnected and influence each other, they can sometimes conflict, leading to the familiar struggle between emotions and rationality in decision-making processes, which is where mindfulness can help. Practicing mindfulness daily can enhance relationships, foster emotional resilience, and foster fulfillment for men. Three ways men can practice mindfulness:

Mindful Movement

Some men might think meditation is a waste of time and boring, but mindfulness doesn't always mean sitting still in silence. Mindful movement practices offer a dynamic way to cultivate presence and awareness while engaging the body.

Activities like yoga, tai chi, or even mindfulness walking can help men connect with their bodies and breath, grounding them in the present moment.

Mindful walking

Research shows that mindful walking in nature offers stress-busting and mood-boosting advantages, plus a welcome chance to stretch our legs. Chris Willard, PhD shares six ways to customize your next mindful stroll in the article 6 Ways to Enjoy Mindful Walking.

Conscious Communication

Being mindful isn't just about calming the mind. It's also about being present with others. A mindful communication practice can be transformative for men who prioritize action over introspection. Be present in conversations, listen deeply to others without judging them, and speak authentically. Before reacting impulsively or getting into heated debates, take a few deep breaths and check in with yourself to prevent unnecessary conflict. 

Box breathing

Box breathing is a deep breathing technique that can reengage your "thinking mind" by distracting yourself from whatever is weighing heavily on you, triggering the physiological responses felt with anxiety or anger.

The graphic below illustrates how to employ the strategy when you feel overwhelmed or need to center yourself to live in the moment.

Box Breathing

Daily Mindfulness Rituals

You can turn mundane moments into opportunities for self-reflection and presence by incorporating mindfulness into your day-to-day. Simple rituals like mindful eating, where you savor each bite and fully engage your senses, can transform mealtime into a nourishing experience for both body and mind.

Similarly, starting and ending each day with a moment of mindfulness—whether it's a few minutes of deep breathing, journaling, or setting intentions—can create a sense of rhythm and grounding amidst the chaos of daily life.



Modern Husbands Podcast

We hosted Dr. Jason Frishman who has worked for 25 years to support individuals, groups, families, organizations and businesses. He believes that our lives are adventurous, and we can and should be active, engaged authors of our own adventure stories!

Dr. Frishman is a practicing licensed therapist. He is a Psychologist and Doctorate with specific training in Collaborative, Narrative, and Adventure therapies. He is the Founder of JourneyMen, which inspires committed, well-balanced men to successfully journey through life with responsibility, meaning and intention. 

🔔 Click here to listen and subscribe to the Modern Husbands Podcast on Apple.

🔔 Click here to listen and subscribe to the Modern Husbands Podcast on Spotify.

Questions Answered

00:00 Introduction

01:05 As the founder of Journeymen, what inspired you to focus on addressing the mental health challenges specific to men?

04:37 Can you share some insights into the common mental struggles that men often face in today's society?

10:00 In your experience, what are some of the key reasons men may hesitate to seek help for their mental health, and how can this barrier be overcome?

26:55  Can you discuss the importance of fostering emotional intelligence in men and how it contributes to their overall mental well-being?

30:05 What are the coping mechanisms that men employ, and are there healthier alternatives that you recommend?

33:59 What role do relationships and social connections play in supporting men's mental health, and how can individuals cultivate these supportive networks?

40:16 Are there specific mindfulness or self-care practices that you recommend for men to incorporate into their daily lives to promote mental well-being?

50:00 Where can our listeners learn more about you and your work?



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