Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Start an Upward Spiral

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, and welcome to your Daily Mindfulness. Today, I'm going to talk about how we can start an upward spiral in our lives, and it all starts with our small habits. Now, the bad news about small habits is that if you just start slipping into bad habits, things can slowly start to move into a downward spiral. We've all been there, right? Like maybe you have a big week at work and then you're really tired so you don't make time for exercise. You start vegging out in front of the TV with a beer or a wine at night.

And, you know, maybe you start to crave more sugar during the day because you're tired. So you start eating a little more junk food. And then this goes on for a little while and sooner or later, you find yourself putting on some extra weight, feeling a little more tired each day, which then leads to more cravings for pick me up foods and drinks or alcohol or other compulsive behaviors to take the edge off. And, you know, so starts the downward spiral. Now, the really good news about our small habits is that we can deliberately harness them to create an upward spiral.

We can start really, really small. Even in the times when you are tired, depleted, overwhelmed, or in a slump, you can start to take small, positive steps that will leave you feeling just a little more energized, just a little more inspired, a little more uplifted in mood and wellbeing. You can do this by things like just going for a walk, having a cup of tea instead of a wine, taking five or 10 minutes to meditate, or eating one healthy meal. Now you're feeling just a little more energized, focused, and clear-headed. You feel a little more motivated to take more positive action.

Maybe you start waking up a little earlier, feeling a little better. So you start to get more exercise, start to feel a little stronger and healthier and your mood improves. And so we go into an upward spiral. So we've probably all experienced both the upward and the downward spirals in our lives. And it's important to really tune into the fact that it always just begins with these little incremental changes that we make every day that accumulate and grow.

So knowing this, my invitation to you is to deliberately choose at least one small positive habit change in the next 24 hours. And then just really notice how it feels. And who knows? Maybe tomorrow or the following day you'll feel like doing some more. I'll leave that exploration up to you. But wherever your adventure takes you, I wish you well with this practice.

And as always, thank you for your practice and for your presence here with us. Now let's settle in for today's meditation.

Melli O'Brien

4.8

Start an Upward Spiral

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hi, and welcome to your Daily Mindfulness. Today, I'm going to talk about how we can start an upward spiral in our lives, and it all starts with our small habits. Now, the bad news about small habits is that if you just start slipping into bad habits, things can slowly start to move into a downward spiral. We've all been there, right? Like maybe you have a big week at work and then you're really tired so you don't make time for exercise. You start vegging out in front of the TV with a beer or a wine at night.

And, you know, maybe you start to crave more sugar during the day because you're tired. So you start eating a little more junk food. And then this goes on for a little while and sooner or later, you find yourself putting on some extra weight, feeling a little more tired each day, which then leads to more cravings for pick me up foods and drinks or alcohol or other compulsive behaviors to take the edge off. And, you know, so starts the downward spiral. Now, the really good news about our small habits is that we can deliberately harness them to create an upward spiral.

We can start really, really small. Even in the times when you are tired, depleted, overwhelmed, or in a slump, you can start to take small, positive steps that will leave you feeling just a little more energized, just a little more inspired, a little more uplifted in mood and wellbeing. You can do this by things like just going for a walk, having a cup of tea instead of a wine, taking five or 10 minutes to meditate, or eating one healthy meal. Now you're feeling just a little more energized, focused, and clear-headed. You feel a little more motivated to take more positive action.

Maybe you start waking up a little earlier, feeling a little better. So you start to get more exercise, start to feel a little stronger and healthier and your mood improves. And so we go into an upward spiral. So we've probably all experienced both the upward and the downward spirals in our lives. And it's important to really tune into the fact that it always just begins with these little incremental changes that we make every day that accumulate and grow.

So knowing this, my invitation to you is to deliberately choose at least one small positive habit change in the next 24 hours. And then just really notice how it feels. And who knows? Maybe tomorrow or the following day you'll feel like doing some more. I'll leave that exploration up to you. But wherever your adventure takes you, I wish you well with this practice.

And as always, thank you for your practice and for your presence here with us. Now let's settle in for today's meditation.

Melli O'Brien

4.8

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Recommended for you

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Join our free newsletter

Discover exclusive events, first access to new features, community stories, and a monthly curation of our best mindfulness insights.

By continuing, you agree to our terms of service and privacy policy.

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds