Everyone knows that mindfulness is important. Research shows that integrating mindfulness into daily life can reduce stress, promote happiness and gratitude, and cultivate better self-esteem.
That said, most of us move throughout the day with every moment planned. If you have a fast-paced life, slowing down and being present may seem impossible. Some people are so used to filling up each hour that even the mere idea of having unstructured time feels anxiety-provoking.
Practicing mindfulness- no matter what's going on in your life- can profoundly benefit your mental and physical health. Here are some easy strategies that don't require any significant changes to your routine.
Breathe Deeply
If you've ever heard, just take a deep breath, trust that you've been given sound advice.
Deep breathing- also known as diaphragmatic breathing- enables more air to flow into your body, which can reduce stress, calm your nerves, and even stop a panic attack. This type of breath starts and ends all the way down to your abdomen. A shallow breath, in contrast, starts and stops in the chest.
Start With Five Minutes
Working your way up to formal mindfulness meditation can be transformative. But you don't need to devote an hour to meditation to reap the numerous benefits associated with sitting still.
Consider starting with just five minutes every morning. Set a timer on your phone, sit comfortably, gently close your eyes, and focus on taking several deep breaths. Inhale for 4-5 counts, hold all the air, and then release through your mouth for 4-5 counts. Repeat until five minutes pass.
During these few moments, you may notice that your mind wanders. You might even feel frustrated that you aren't "doing it right." With that, it's important to remember there's no perfect way to engage in mindfulness exercises. The goal is to strive to be more aware of your feelings, thoughts, and needs. As distractions arise, gently bring yourself back to your breath.
Choose One Chore to Do Mindfully
Whether you realize it or not, everyday life presents numerous opportunities for built-in mindfulness. Think about all the routine tasks you perform on a given day, such as washing dishes, folding laundry, brushing your teeth, or driving to work.
Consider devoting one of these tasks as a chance to be more mindful. For example, when you wash the dishes, really tune in to washing the dishes. Embrace how the warm water and soap feel on your hands. Notice how it feels to hold and handle each of your dishes. Take in the rest of your sensory cues, from the temperature of the room to any background noise outside.
Your mind will likely still wander, and that's okay. The goal isn't to be entirely detached from your inner thoughts or needs. But as you cultivate mindfulness skills, you will learn how to kindly bring yourself back to the present moment.
Try Mindful Eating
You need to eat several times a day, but if you're like many people, you probably don't pay much attention to your food. Enjoying your food slowly makes the experience far more pleasurable, and using this time to be more mindful can give you a much-needed recharge.
Mindful eating is a general term for being more present at mealtimes. It entails honoring the food you're eating, savoring different tastes and textures, eating slowly, and noticing any physical sensations that arise.
If you can't logistically eat every meal with a mindful approach, start with one. Some people find that it's helpful (and more beneficial) to choose a meal where they're eating with others.
Allow Yourself to Wait More
The average person checks their phone 63 times each day. But no matter how busy daily life feels, we're all presented with hidden waiting moments. These waits happen throughout the week- at the grocery store, in the carpool line, in your doctor's office.
Instead of reaching for your phone to fill in the space, try just sitting and paying attention. Look at the world around you and take in your natural surroundings. Stay mindful of whatever thoughts or feelings arise (including restlessness or boredom!).
When you embrace this kind of practice, you're opening yourself to more opportunities for creativity and daydreaming. These are essential parts of your childhood, but as we get older, we lose our zest for them. Reconnecting with these parts of yourself can help you rediscover more purpose in life.
Practice Active Listening
The most enjoyable relationships are the ones where you can truly and mutually enjoy one another's company. Listening is the heart of any real connection, but it's so easy to get distracted when we're with our loved ones.
To be more mindful in daily conversations, try focusing on:
listening to listen (rather than listening to talk)
cultivating a curious mindset about the other person's experiences
nonverbal body language in addition to what's verbally being said
clarifying when you don't understand something
This style of listening may feel uncomfortable at first. You may even feel more aware of your own anxiety or insecurities, but try to sit with those feelings. They are a normal part of the human experience. Staying present with friends and family is one of the best gifts you can give in any relationship.
How Therapy Can Help If You Constantly Feel Distracted
Mindfulness is a continuous practice, and there's no "perfect" way to do it. The good news is that mindfulness often begets more mindfulness, and as you become more present in life, you'll want to hold onto this joyful, slower way of living.
With that said, certain mental health issues like depression, anxiety, PTSD, or ADHD can impact your ability to regulate emotions or stay calm during heightened moments. Therapy can offer you more coping skills for managing these symptoms, and it provides a safe place for exploring other concerns impacting your well-being.
I am here to support you in slowing down and gaining more awareness of what's happening in your mind and body. Contact me today to get started.
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