Everyday Mindfulness – 7 Simple Ways To Be More Mindful Daily
There are a lot of people out there that are not exactly sure what mindfulness is. While there are many definitions, it really boils down to the essence of being present. You are not caught thinking about the past or constantly worrying about the future.
You are simply present and aware of what is happening around you.
Mindfulness is great for managing stress and anxiety. It can also help you to be more present in everyday life and to experience more positive emotions.
When you think of mindfulness, you might imagine yoga and meditation and people sitting still in silence. And while there is nothing wrong with yoga or meditation, mindfulness does not have to be that intense.
Mindfulness is actually a skill that can be picked up and it is possible to be more mindful in your everyday life. You do not need to change your entire lifestyle in order to be more mindful and there are ways that it can be easily integrated into your daily activities.
If you are interested in being more mindful in your everyday life, here are seven simple ways to help you get started!
#1. Turn Off The Technology
First, turn off any technology. This includes your phone, tablet, computer, and television. Disconnect from all of your electronic devices so that you can be present with your thoughts.
It is important to be aware of your thoughts with minimal disruption from that email notification, ping, phone call, etc so that you can be mindful of the present. Giving yourself a short period of “tech detox” will help to prevent digital interruptions and allow you to be present with your thoughts.
#2. Tune In And Listen
Notice the sounds around you. Whether you are indoor or outdoor, take a few moments to listen to the sounds around you. See if you can identify each sound and where it is coming from.
Aside from environmental sounds, listening to someone with intent is also a good way to practice mindfulness.
You might not think of listening as something that you need to focus on, but it is actually difficult to pay attention to what someone else is saying when your mind is elsewhere.
Try out listening with the intent to the next person you are interacting with. Simply pay attention to what the other person says. Do not say anything, judge, or criticize what the other person is saying. Focus on listening for a few minutes and try to understand it from the other perspective.
When you focus on listening, you can actually learn a lot about other people and the world around you. You might notice things that you would not have noticed otherwise.
#3. Physical Posture And Movement
Pay close attention to your physical posture and movement. You do not have to do yoga or go for a run to be more mindful. You can simply focus on the sensation of moving your body. Notice how your body feels when you move. You might also notice how your breathing changes.
When you are standing, stand up straight and see if your weight distribution is even in both legs. Notice how your body feels.
Raise your arms over your head and stretch. Or bend down and touch your toes.
Move around the room and notice how your body feels as you move.
When you are sitting, make sure your back is straight and your feet are flat on the floor. This simple check will help you to be more aware of your body and how it is positioned.
#4. Mindful Eating
Eating is another way to integrate mindfulness into your daily life.
When you eat mindfully, you pay attention to the taste, texture, and smell of your food. You might notice things that you otherwise, would not have noticed.
Mindful eating is a way to be more present and aware while you are eating. It is not a diet, but rather a way of eating that can help you be more present in your life.
You can try out the following in your next meal time!
Close your eyes when you eat. This can help you focus on the taste and texture of your food. It can also help you slow down and savor each mouthful. Chew your food slowly and thoroughly. Not only will this help you digest your food better. It will also help you be more present while you are eating.
You can also slow down and pay attention to how much you are eating by putting your cutlery down between bites. Start to enjoy the taste and texture of your food more. Do stop when you are nearly full to avoid overeating.
Distractions can make it difficult to be mindful of what you are eating. This includes things like TV, your phone, and other electronics. Focusing on your food and the process of eating could bring about new sensations and increase awareness of what you are putting into your body.
#5. Practice Mindful Breathing
One of the simplest and most effective ways to be more mindful is to focus on your breathing.
Breathing is something that happens naturally, but we often take it for granted. We hold our breath, we breathe too quickly, and we don’t pay attention to it.
When you focus on breathing, you can slow down and be more present. You might notice that when you focus on your breath, your heart rate slows down and your body relaxes.
If you find yourself worrying about the past or the future, simply take a deep breath and focus on the present moment.
Be aware of your breath. Whenever you can, take a few deep breaths and notice the sensation of the air moving in and out of your lungs. This will help you to be more aware of your body and the present moment.
You can try this breathing exercise:
- Sit down and put your hands on your stomach, just below your belly button.
- Slowly inhale through your nose and exhale through your mouth.
- As you breathe in, feel your stomach expand.
- When you breathe out, feel your stomach contract.
- Continue this for a few minutes.
- You can find out more about mindful breathing in this article.
#6. Be Present and Observe
Be aware of your thoughts. Throughout the day, take a few moments to notice the thoughts that are running through your mind. Focus on your thoughts and emotions and notice what you are thinking or feeling. Do not judge or criticize them and just simply observe them.
You can also observe the world around you.
When you are out in public, take a few moments to people watch. Pay attention to how people move and interact with the world around them. Observe the people around you and what they are doing. You might notice things that you would not have noticed otherwise.
#7. Be Grateful
Being grateful allows you to pause and take stock of your blessings. Mindfulness teaches you how to deal with adversity with grace, acceptance, and surrender.
Cultivating mindfulness through practicing gratitude is useful because it will reduce anxiety sufficiently for you to recognize your blessings. When you are stressed, it is easy to lose sight of life’s little wonders and see what’s special around you.
Take some time to count your blessings. Gently close your eyes, or keep a gentle gaze on the ground. Then, gradually bring to mind someone you love. It could be your partner, child, good friend or even yourself! Picture the person at their absolute happiest, smiling, laughing. Imagine them getting exactly what they want.
Notice how this affects your mind and body? Stay with it for a few moments.
Being mindfully grateful reminds you to seek positive aspects of life. It generates a sense of positivity and turns the tide of your thoughts in the right direction.
In summary, there are many ways to be more mindful in your everyday life. The mentioned are just 7 simple ways to get you started easily!
Remember this, mindfulness is a skill that can be learned and it does not have to be difficult or time-consuming. Simply focus on the present moment and be aware of your thoughts and surroundings. Enjoy!
For more reading on related practical ways to practice mindfulness daily, click here.
