7 Ways To Add Mindful Moments To Your Day
Mindfulness is the ability to stay in the present moment and focus your thoughts on what is happening in the here and now. It’s the ability to observe what is happening in the moment — and with greater awareness, we make better choices, build stronger relationships, and remain calm among daily life’s ups and downs. We can be more productive during the day, and in the evenings, it can help us sleep better.
The good news is that mindfulness can come in many forms. Contrary to popular beliefs and images, it doesn’t have to look like a meditation practice. One of the easiest ways to experience mindfulness is to weave it into the small moments of your day.
1) Add mindfulness to your everyday routines
Try bringing awareness to the daily activities you usually do on autopilot. For instance, pay more attention as you’re brushing your teeth, taking a shower, eating breakfast, or walking to work. You might find the routine is more interesting than you thought. Being mindful isn’t about trying to stop thoughts and feelings but learning to step back from them, allowing them to come and go. And if you do find yourself suddenly lost in thought, no problem at all – simply bring your attention back to the physical senses and whatever it is you’re doing.
2) Do one thing at a time
Multi-tasking is a thing of the past. Focusing on only one task at a time increases your productivity and the quality of what you are doing. Focus on one thing and do it well. Taking on one task at a time allows you to go more deeply into the task at hand, encouraging creative thinking and problem-solving skills, enabling you to get more meaning from the job. Though there can be a rush that comes with multitasking, ultimately connecting deeply with one activity leads to greater feelings of fulfilment.
3) Practice gratitude
When we practice gratitude, we have to focus the attention on what is positive in our lives in the present moment. This gently brings the good stuff to the forefront of your mind. That way, you can more easily come back into the now moment instead of fretting about the future or rehashing the past. By focusing on the positive, we become more available to create a positive future.
4) Go for a walk
An easy way to be mindful during the day requires you to leave the house and just roam around. This simple activity can do wonders for your mental health. However, we often listen to music, podcasts, and audiobooks while walking and even texting and talking on the phone. For this experience to be truly mindful, you need to do your best to connect with the world around you. Notice the little things, take in the sensations like smells and sounds, feel the ground beneath your feet, and so on. Doing this can help you de-stress and soothe your body and mind.
5) Be mindful in your interactions
Whether you’re interacting with your partner, your children, or a colleague, mindful interactions are essential. So, instead of scrolling through your phone while you’re with someone, give them your undivided attention. And instead of crafting your rebuttal while people you talk to are sharing their opinion, seek to hear their message. You can become more mindful by paying attention to the way you’re feeling, listening carefully, and learning to respond to others more mindfully.
6) Be present when eating
If we eat in front of the TV and computer or while playing on the phone, we ignore what we eat. This could lead to eating more food than we need or want, which could also affect our mental health. Try to focus on your food and enjoy the pleasure it brings along. Chew slowly, taste each flavor, and notice every texture. There is no need to rush, so really take in every aspect of the dish in front of you. Take small bites, feel the intention and let yourself be fully present in the experience.
7) Know that it is OK to reset and recalibrate your mind
Sometimes, you start your day with great intention, and all is going well, then a series of things happen that disrupt your calm feeling. That’s not a problem! As soon as you notice that your day is falling apart, you can reset the tone. Take a few deep breaths and restate your intention. Take a few moments for the purpose to settle, and then you can resume what you were doing with your calm restored.
You may notice throughout the day that your mind wanders off into distractions or thoughts of the past or future. Or, there may be constant inner chatter. This is what the mind does – it gets distracted – so let go of any judgment.
Don’t be too hard on yourself: mindfulness takes practice.
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