Mindfulness is the practice of being aware of the present moment. It involves acknowledging and accepting your internal state, bodily sensations, and surroundings. Mindfulness can make a huge difference in your day. It can make you grounded and set you apart from others. You may find it difficult to start at first or keep at it, but you can do it if determined. Thankfully, every day presents an opportunity to be mindful, from waking up to going about your day and going to bed. In this article, you will find five ways to incorporate mindfulness into your daily routine.
Benefits of Mindfulness
Mindfulness is often used in Cognitive Behavioral Therapy (CBT), stress reduction, and meditation. Indeed, a 2021 study revealed that those who practiced mindful meditation during the COVID-19 pandemic reported fewer negative effects than those who didn’t. Some of these effects include stress, emotional distress, anxiety, and depression. Mindfulness can improve your relationships, help you make better decisions, and increase your efficiency at work.
Mindfulness can also help you observe and acknowledge your thoughts and feelings, which will help you avoid destructive or unhelpful habits. The benefits are immediate. A 2018 study found that one hour of mindful meditation reduced anxiety in mild to moderately anxious adults. Some mindfulness exercises you can do include mindful meditation, visualization, journaling, mindful breathing, and mindful movement. Here are five ways to incorporate mindfulness into your daily routine.
Observe your Thoughts
Have you ever been lost in thought, only to be jolted by a disturbing realization? You are not alone. Mindfulness helps you so that your thoughts do not control you. Rather, observe your thoughts mindfully so that you will be proactive rather than reactive. Take note of the trail and the things you often think about. Also, don’t push away your thoughts, but acknowledge them. This way, you can determine the things that influence your mind and gatekeep the content you feed on better.
Observe your Breathing
Mindfulness in breathing involves focusing on the sensation of the air coming in and out of your lungs. You can do this whenever you have a moment or set daily reminders. Focus on the temperature of the air you breathe in and out, whether warm or cool. You can also focus on how your chest moves when inhaling and exhaling. This exercise will help you stay calm even when stressed or angry. When you find your mind wandering during this exercise, gently refocus it on your breathing.
Focus on your Work
Sometimes, you can get so used to work that you start doing it on autopilot. However, this method makes spotting errors or learning new things difficult. You can also lose focus if you juggle several things simultaneously, reducing productivity. In times like this, focus on the task at hand and ignore everything else. Practice mindfulness by paying close attention to what you are doing. You should also revert your attention to it when you get distracted.
Practice Mindful Movement
As you move around daily, observe your movement. Pay close attention to the way your body moves and feels. You can also take walks regularly as part of your mindful walking exercises. While on your walk, observe your surroundings closely. How many trees, cars, houses, or people do you see during your walk? Listen for the wind, the smell of the leaves, the hustle and bustle of the city, or the quietness of your environment. Doing this will help you express gratitude and appreciate the beauty around you.
Be in the Present
Mindfulness demands that you stay focused on the present. It is possible to lose track of the present often and dwell on the past or imagine the future. However, this can make you miss out on the beauty and lessons of the present, further leading to regrets. Practice mindfulness by embracing the present fully and enjoying your time with yourself and your loved ones.
Mindfulness can transform your life. However, you have to be consistent with it to reap the rewards. Getting used to it may take some time, so be patient with yourself. You can always start over if you miss any of your scheduled times. You can also get an accountability partner to keep you in check. Mindfulness in breathing, walking, working, and thinking will help you remain grounded and improve your mental and physical health.
#Clique, do you practice mindfulness? If yes, what benefits have you derived from it? Let us know in the comments.
