5 Ways to Practice Mindfulness
The dictionary describes mindfulness as:
The quality or state of being conscious or aware of something.
A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
Mindfulness is a way in which we can observe ourselves and our environment more fully through awareness, breathing, slowing down, etc. When we think of mindfulness, we might envision someone sitting in quiet stillness and observation. While this is a beautiful example, there are a number of ways to practice mindfulness throughout the day. We could choose to practice mindfulness when walking to get the mail or when washing the dishes. As long as we are paying as close to 100% attention to what we are doing or giving it our full attention in the moment, then it is a form of mindfulness. Keep in mind that the goal is never to completely ‘quiet the mind’ as we often hear… because as we know, that is almost impossible and not necessary to receive the benefits of mindfulness practice. It’s more about conscious observation without judgment. So! That being said, here are five simple ways you can practice and expand your practice:
5 Ways to Practice Mindfulness During the Day
Eat Mindfully: Next time you sit down for a meal, use all of your senses to fully tap into the present moment with your food. Before you eat, and even while you prepare the meal, close your eyes and give thanks for what you are about to eat. Then notice, how does it smell? What specific flavors and spices do you notice? What is the texture like? What are the sensations that you feel as you chew? How does your body respond to the food? How does the temperature feel?
Practice eating without your phone or technology present. Just be with your meal and enjoy the simple everyday ritual.
Shower Mindfully: The cleansing properties of water are undeniable, and when we practice mindfulness, we can truly reap the benefits. Breathe as you stand beneath the water, notice how the water feels against your skin, take note of the temperature, observe the ebb and flow of your thoughts, feel the steam enter your lungs and nasal passages, listen to the sounds of the water and breath in the scent of any soaps and shampoos you might be using.
Drive Mindfully: This is especially powerful if you experience any kind of road rage or anxiety in traffic! As you drive, turn off the music and actively take note of your surroundings… notice the sky, the different trees, the buildings, the people in the cars around you. Breathing here is key. Pay close attention to your inhales and exhales.
Rise Mindfully: In the morning, when you first awaken, before you check your phone or hop out of bed, notice how your body and environment feels. Notice the light pouring into your room, observe the stillness or sounds, scan your body and see what is happening in the body, lightly review any dreams that you had or perhaps set an intention for the day. Set the foundation for a more peaceful day in this way.
Take A Mindful Pause: Give yourself five minutes in the middle of the day to close your eyes and come back to yourself. We spend the majority of our day focusing on external stimuli. Some may say 95% of our day is devoted to what is going on outside of ourselves. So this is a nice way to balance the scales and give the internal stimulus some much needed attention. This is also a great chance to reset, rewire your mind for success, and calm the nervous system. Simply close your eyes and notice the rise and fall of your breath before you jump back into the fray. The Insight Timer Meditation App is a great tool for setting a calming alarm, or gently reminding yourself to end your Mindfulness Pause.
How else do you practice mindfulness on a daily basis? Let us know in the comments below!