When we think of mindfulness, we tend to think of locking ourselves in our room, sitting quietly, and focusing on our breathe. Although that would be one way of practicing mindfulness, there are many other ways to incorporate mindfulness into our day.
First, what is mindfulness? Mindfulness is focusing awareness on the present moment, while calmly acknowledging and accepting any feelings, thoughts, and bodily sensations. Really, it just means being present in the moment; not having our thoughts wandering off in the past, or into the future.
And, what are the benefits of practicing mindfulness? Mindfulness practices can help us to increase our ability to regulate emotions, and to decrease stress, anxiety and depression. When we have our focus in the present, the regrets from the past, and the fears and worries of the future are no longer triggering stress. We’re able to let go of those worries and fully relax in the now.
The good news is that you don’t have to lock yourself in your room to practice mindfulness! Here are some easy ways to practice mindfulness as you go through your day.
1. Become aware of your breath. Just take a few moments to feel yourself inhale, and exhale. Focus on the breath as it travels down your throat and into your belly, and back out again. Be aware of any thoughts or stressors, let go of them and allow them to pass on by.
2. Take a few minutes to stretch. Pay attention to how you feel as you move. Consider finding a short yoga class on YouTube for guidance.
3. The times when you might pop in a podcast or audio book (while walking, cleaning the house, etc), become aware of what you are doing, your movements, any sounds or smells that are present.
Start small and doable. It may feel different or even awkward at first, but it should be something you enjoy. Remember, you’re making progress towards relaxation each time you practice.
I’d love to hear what you’ve found that helps you to be present and in the moment. I personally read and answer any emails, and I’d love to hear from you!
4. Progressive relaxation can be great for sleep. Scan your body from head to foot. Systematically tense and relax each of your muscles.
5. Be fully present as you eat your meals. Keep focused on the taste and texture of the foods, and be fully engaged in any conversation with others at the table.
6. Take time to notice what’s around you. Often we go through our daily routines and never realize what’s around us. Notice the trees, the flowers, the buildings. This can be especially helpful when driving home from work to allow you to leave the worries of work behind and be ready to engage with the family.
