In this era of fast-paced life, we often find ourselves rushing through everything, always being in a constant autopilot mode without noticing what is going on around us.
Being in a constant state of stress, anxiety, and worry does take a toll on our physical and mental well-being. That’s when mindfulness comes into practice.
Mindfulness is an art, an art of bringing attention to the present moment and tuning into your senses to find peace and happiness in simple things that go around us.
Being more aware of our surroundings and having a heightened awareness of what is going on makes us feel present at the moment and helps us find joy and peace.
Practising mindfulness on a regular basis reduces anxiety, and stress, and helps to get more mental clarity.
When you start to make efforts to practice mindfulness in small everyday activities it makes a world of difference.
Today let’s see how can we incorporate mindfulness into our day-to-day life.
1. Check With Yourself
The first way to incorporate mindful living is to check with yourself.
It could be at any time, the first hours after you wake up, after you shower, after you had your lunch, after going on a short walk in the evening, the time doesn’t matter here.
The main goal of this exercise is to gain a deep understanding of your present actions and feelings.
Ask yourself what your current state is, how you feel at this moment, and what actions might be more beneficial for you.
Consider whether you feel compelled to stand up for a brief walk or simply move your body to some music. Are you feeling hungry or thirsty? just check with yourself and ask yourself, just for a brief moment.
This is a great way to be mindful of your body, what it needs, what needs to be done, and what action you need to take.
Many a time we get strong emotions of overwhelm, anxiety, frustration, anger, joy, and sadness, at that time practice awareness of those emotions, and ask ourselves what that emotions feel like physically and mentally.
Does your heartbeat go up when you are angered? Does your stomach growl when you go through the anxiety that you are feeling, does your head hurt when you are stressed out?
Understanding what all these emotions feel like will further help you understand what are the triggers that are causing you to feel this way and what actions need to be taken by you.
2. Mindful Mornings
Practice mindfulness from the moment you open your eyes.
Try not to jump out of your bed immediately, become aware of your surroundings, and spend a moment with yourself.
Feel the bedsheets rubbing against your body, feel the softness of your bed and pillow, feel the silence, stretch out and take some deep breaths before you get out of your bed.
Take time to start your day in a mindful way, give yourself a few minutes with yourself.
Be fully aware when it comes to making tea or coffee first thing in the morning. Be present with every step involved in making the beverages.
Listen to the sound of boiling water, and enjoy the smell of brewing coffee or boiling tea leaves.
Be present, be mindful at the very beginning of the day before you rush out of that door or get busy with your office work.
3. Mindful Awareness
Notice your surroundings, open your window and look outside.
Notice what is going on, see the trees, see the birds, hear their chirping, see the people on the streets, and just observe and look at what is happening around you.
Observe different types of trees, and count the vehicles parked in front of your lane.
Just wander down the street to run some errands or maybe while commuting notice what you hear, notice how the wind hits your face, feel the sun rays touching you and the warmth it generates.
Noticing your surroundings is a great way to be in the present moment and just be mindful of what’s going around you.
4. Connect with nature
This is one of the best ways to practice mindfulness. Remember those childhood days when we used to get our hands dirty playing in the mud, soil, beach, and what not?
Touch the soil, brush your hands through the grass, plant a tree, and experience the beautiful smell of the soil, and the water running through your palms.
Feel the texture of the tree trunk. The patterns they form. Notice the sand from the beach, hold it and feel the texture, rub the sand between your palms.
Get aware of how you feel, does it feel good, does it feel strange, does it feel relaxing, does it feel peaceful? Ask yourself how you feel, and describe those mindful moments without feeling judged.
Ask yourself if have you ever felt something like this before. Connect with nature, soil, grass, trees, and sand.
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5. The Practice of Mindful Eating and Drinking
Mindful eating is a wonderful and one of the easiest practices to start implementing mindfulness in our lives.
Becoming more aware of the foods that we eat and how we eat helps us to become much more aware of the taste, smell, and texture and helps us feel better.
Turn off all the distractions when you eat, shut down that computer, turn off the television and be present with the food that is served in front of you.
Eat slowly, put your fork down after each bite and experience the taste and texture of your food. Slow down and take a few breaths in between. Be mindful of all the processes.
6. Drawing / Painting
This is my personal favourite. Drawing or painting is one such activity that will instantly put you in the present moment.
You don’t have to draw or paint like a professional artist, just take colours any colours may it be watercolours, pastel colours, crayons, or sketch pens, and just colour a page or make some shapes like garlands, buckets, flowers, or fruits.
Just pen it down and see how aware you are going to be at that moment.
Mix and match the colours, and use your fingers to spread those colours. notice the texture of crayons or pastel colours.
You will be amazed how such a simple exercise like this going to help us to be mindful of our present state.
7. Connect with people
Who doesn’t like to share the news with a good listener? Improve your listening skills.
Mindful listening is a great way to connect with others and fully immerse in a deep conversation.
Give full attention to the person without being distracted. Focus your whole attention on what the other person is saying and be present in that conversation.
It not only helps build relationships but it helps us to be very mindful of your own thoughts too. The way we think of some solutions or answers.
8. Mindful Meditation
Meditation is something people often struggle with especially, beginners.
Just sit in silence and close your eyes. Be with yourself.
You don’t have to do this exercise for a long period, just 5 minutes a day is a good way to start practising this mindful meditation.
Take deep breaths, concentrate on your breathing, and check in with yourself. Notice the sensation of your body when you pull in the air and release it.
Ask yourself how you feel. Are you comfortable breathing at the current pace?
Relax, take a moment, and hear your surroundings, imagine what that sound could be. This exercise will help you control your thoughts and will help you to be present at the moment.
9. Listen To Music
Listen to music that you immensely love and experience it mindfully.
You will be amazed how the same music will feel different in such a positive way. Listen and concentrate on the lyrics, and notice your body movements.
Are you moving to the rhythm, are your fingers moving to the beat? how are you feeling listening to this music?
Is the music reminding you of certain times? ask yourself to be mindful of how the instruments are playing, and how the rhythm changes.
10. Dance To The Beat!
Dance to the beat! play your favourite music and get on the floor and move your body!
This is by far the most mindful practice to do as a beginner. Dance if you do not dance regularly, feel how your body moves to the rhythm.
Flow with the music and observe yourself.
Give yourself permission to let go of the music. To make it easy, dance in front of a mirror and be comfortable.
You may even dance to music that you have never heard of earlier, it’s gonna be like a challenge for yourself.
I hope this post was helpful to you. As always, thank you for taking your time and reading this post.
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