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MINOMA's practical guide to Mindfulness: 4 tips to stress-free success

Fee­ling overwhelmed by your busy sche­dule? You're not alone. Be­tween running your business, handling life­'s demands, and that never-e­nding to-do list, mindfulness might seem like­ a luxury only for yoga enthusiasts (but it's not!).

The Myth of Mindfulness be­ing only for the spiritual

Let's address the­ common misconception. Maybe you've dismisse­d mindfulness practices as "weird" or some­thing only a certain type of person doe­s. Perhaps you picture incense­, chanting, and hours spent sitting in silence. We­ understand that. But the truth is, mindfulness is a practical skill that anyone­ can learn regardless of their background or beliefs.

Just, think of it as a superpower you can develop - yes you can do it- to navigate the chaos of modern life.

Mindfulness for Busy Bees: A personal transformation story that inspires

Meet Sarah, a fellow Mindful Nomad who joined a networking workation where the MINOMA team facilitated a small part of the program focused on mindfulness. Sarah initially joined for networking and connections, not realizing the mindfulness aspect of the program. What surprised her the most was the profound impact of breathwork. This seemingly "woo-woo" practice became a powerful tool for Sarah as she experienced a shift in how she felt, rather than just learning about it theoretically.

Now, she regularly journals, meditates, and even works with our breathwork coach, Frank. Sarah's story is a true testament to how mindfulness can subtly (or not!) transform your life, even if you're a busy bee with a jam-packed schedule.

Sarah, a fellow Mindful Nomad, shared her real-life transformation story emphasizing the importance of mindfulness techniques in her everyday life.

The science behind the stillness

The science of being calm and present It's a fact: burnout is widespread among entrepreneurs, digital nomads, and remote workers. Research indicates that a large number of individuals are facing high levels of stress and anxiety. Mindfulness provides a proven solution. Concentrated breathing has been shown to reduce stress hormones and enhance concentration – exactly what busy individuals require. Research from Harvard University indicates that mindfulness techniques may even boost brain grey matter, resulting in improved cognitive abilities and emotional control.

Modern practices blend science and spirituality: An overview of Human Design.

Before we discuss some useful and practical tips, let's delve into the idea of Human Design. This system blends astrology, the I Ching, and Kabbalah to form a blueprint that reveals your individual energy type and how you engage with the world. Knowing your Human Design can be very beneficial in creating a personalized mindfulness routine that suits you. Some individuals are inclined towards consistency and flourish with set routines, while others may feel depleted by strict schedules. Understanding your Human Design type can assist you in determining what supports your unique energy flow best.

Are you curious about Human Design? There are a few ways you can learn more:

  • Free websites: You can use various free websites to create your own Human Design chart using your birth details.

  • Human Design readers: If you want a more personalized interpretation of your chart and some practical advice, you may want to consult a Human Design reader.

MINOMA's practical guide to Mindfulness: Building a sustainable habit with 4 tips for Busy Bees

Tip 1: Embrace your unique energy blueprint

It's important to know your Human Design type as it can make a big difference. Instead of trying to fit into a strict mindfulness routine, go with the flow of your natural energy. Take the time to discover your Human Design and customize your approach accordingly.

Tip 2: Discover Two Ps: The Pomodoro Powerhouse

The Pomodoro technique is a popular time management method where you work for 25 minutes and then take short breaks. It helps you focus on tasks without getting burnt out. You might think 25 minutes is too short for mindfulness, but small doses can boost your focus all day long. Simple, right?

The Science of sharper focus:

The University of California, Santa Barbara researchers discovered that practicing mindfulness meditation improves cognitive flexibility, which is the ability to shift between tasks and adjust to new challenges. This skill is especially important for individuals who manage various projects and responsibilities. To improve focus, try using the Pomodoro technique along with short mindfulness sessions for optimal concentration.

Improve your focus with the Pomodoro technique combined with micro-dose mindfulness:

🙏🏻 Set a timer: Start by setting a timer on your phone for 25-minute work sessions.

🙏🏻 Focus like a laser: During these sessions, give your full attention to your task. Avoid distractions, silence notifications, and stay immersed in your work.

🙏🏻 Please consider trying out micro-dose mindfulness: When the timer goes off, rather than immediately grabbing your phone or jumping into emails, try taking a 5-minute mindfulness break. Here are some suggestions:

  • Mindful Breathing: Find a comfortable sitting position and take five slow, deep breaths, paying attention to the feeling of your chest expanding and contracting.

  • Body Scan: Close your eyes and focus on various parts of your body, observing any areas of tension or discomfort.

  • Mindful Movement: Stand up and gently stretch your body, concentrating on how it feels to move.

🙏🏻 Try repeating and enjoying the benefits: Incorporate this pattern of concentrated effort and intentional breaks into your daily routine. You will be pleasantly surprised at the positive impact these small moments of mindfulness can have on your concentration, efficiency, and overall energy levels.

A practical guide to mindfulness: Your daily mindfulness practice to boost your wellbeing as a busy digital nomad. Exercises, realistic tips, and techniques for anxiety and a better digital nomad lifestyle.

Tip 3: Remember to take a deep breath, pause for a moment, and reflect on your surroundings.

You know what it feels like! It's important to train your mind to stay calm even in chaos. For those of you who work as digital nomads, you are probably familiar with this feeling! While your schedule may allow for flexibility, there are still instances where you find yourself waiting. Whether it's waiting in line, stuck in traffic, or with a few minutes to spare before a virtual meeting, these moments can easily become sources of frustration. But here's the key: you can turn these moments into opportunities to practice mindfulness and reduce stress. Instead of letting the waiting time consume you, use it as a time to retrain your mind and find your inner calm. How can you practice mindfulness in easy steps? Here's how:

  • Identify Your Triggers: Take note of the situations that usually make you frustrated or impatient. Is it waiting in line? Feeling overwhelmed by a task? Identifying your triggers is the first step in changing how you react.

  • Take Deep Breaths: Learning to breathe deeply is crucial for your well-being. When you encounter a triggering situation, take a few slow, intentional breaths. Pay attention to how your breath feels as it moves in and out of your body.

  • Stay Present: Close your eyes for a moment and pay attention to what's happening in the present moment. Listen to the sounds, smell the scents, and feel the sensations around you. Practicing mindfulness is a powerful way to reduce stress and find peace in challenging moments.

Tip 4: Establish a portable sanctuary for Mindfulness

During hectic schedules, everyone must have a space where they can unwind, recenter, and uncover moments of tranquility. Here's a guide on how to create your portable mindfulness haven, no matter where you are:

  • Discover your focal point: Pinpoint a physical object that symbolizes mindfulness to you. It could be anything - whether it's your yoga mat, a beloved scented candle, a smooth stone from a cherished location, or a snug scarf. This focal point acts as a concrete cue to take a mindful pause and transform it into a significant practice, regardless of your surroundings.

  • Always remember, your home is within you: The key to feeling truly at peace in your portable shelter lies inside yourself. Understand that genuine tranquility and serenity come from within, not from any external place. Your mindfulness routine revolves around tapping into this inner peace, with your grounding techniques and routines serving as helpful reminders. Even during turmoil, you can cultivate a feeling of sanctuary by looking inward

+1: Let's get started! Embracing the idea of shared responsibility

Shared responsibility is an effective tool, and having a mindfulness companion can greatly improve your likelihood of achieving your goals. Here are some ways to harness the strength of a community or start your own movement:

  • Seek out your mindfulness ally: Reach out to a friend, coworker, or like-minded individual who shares your interest in mindfulness and your desire to alleviate stress. You can provide mutual support, exchange stories, encourage each other during tough times, and celebrate your accomplishments together.

  • Let's start a mindfulness challenge together by joining our 7-Day Mindfulness Challenge as a group activity (Freebie 2): Create a Whats App group with your family or friends and initiate change through this shared experience. It could lead to a deeper connection than you could imagine.

  • Connect with our online communities and engage with other like-minded individuals: Share your unique mindfulness journey, seek advice, and draw inspiration from others on similar paths. Remember, there is a whole community waiting to support you on your journey towards mindfulness.


Start with small actions, create lasting change, and build sustainable habits

It's normal to struggle with consistency sometimes, and that's okay. Human Design reminds us that not everyone thrives on strict routines. The important thing is to build awareness, like building a muscle. Try incorporating micro-practices into your day, such as taking a few deep breaths between tasks or focusing on the sensation of your feet on the ground as you walk.

Every moment of stillness – before bed, during a break at work, or even while waiting for the kettle – is an opportunity to reconnect with yourself.

Even just a few minutes of mindful breathing can have a significant impact on your well-being.

📍Disclaimer: We understand that everyone's journey with habits, personal development, and transformation is unique. It's important to reflect on how certain habits affect you and determine if they align with your personal values and way of living.


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