How to Fit Mindfulness into Your Day
We live in a busy world, and sometimes it's easy to feel that there are not enough hours in the day to fit mindfulness practices in around work, caring for loved ones, social activities, scrolling through social media, running errands, and all the other things that occupy our schedules day to day.
Did you know that it’s easier than you think to practice mindfulness even when you’re busy? Simply going for a short walk, taking some deep breaths, and spending time on a task without getting distracted on social media or by other people are just a few mindfulness strategies that are easy to do at any time of the day. You don’t need to set aside time specifically for practising mindfulness.
What is mindfulness?
Mindfulness is all about being fully present in the moment within your mind, body, and soul. It’s about being aware of what’s going on around you, and noticing the sounds and sensations that you might not detect when you are rushing around. Being mindful can help you feel calmer and has been known to increase productivity.
Mindfulness is often used as part of certain therapeutic specialisms, such as cognitive behavioural therapy (CBT) and hypnotherapy. The therapist may use mindfulness strategies to get you into a relaxed state so they can plant positive thoughts and feelings into your mind, as you’ll be more likely to be receptive to them in the long term.
How to Practice Mindfulness
Here are some mindfulness strategies you can apply right now:
Paying attention to your breathing
Close your eyes and take a deep breath in through your diaphragm. Hold it for 10 seconds before slowly exhaling. When you breathe in, notice the sensations you feel in your feet. On the second breath in, see if you feel any sensations in your knees. With each breath, go up from your diaphragm to your arms, to your shoulders, and to your head and see if you can notice any sensations in each of your body parts when you breathe. Sometimes you might feel a twinge of pain, and sometimes you might feel the muscles contracting and relaxing. This exercise will help get you out of your head and into your body if you can put your thoughts aside for a few minutes.
Go for a walk in nature.
There are many benefits to going for a walk, including it being good exercise, excellent for getting the blood circulating around the body, and reminding us that the world is bigger than our problems.
Go for a walk, watch the leaves on the trees rustle in the wind, listen to the birds sing, and breathe in the air around you. Going for a walk is a great way to be present in the moment and re-energise you during the day.
Avoid overcommitting yourself or getting distracted.
It’s so easy to get distracted in a world where technology has become a prevalent part of our lives. Distractions can lead to mistakes, which go on to lead to stress and burnout. Sometimes it’s a good idea to do one task at a time, particularly if it requires your full attention, such as proofreading an email that you’ll be sending out to a customer or putting together a legal contract for a client.
Don’t be afraid to put yourself in a room and set boundaries with others so they won’t interrupt you. That way you can avoid the hustle and bustle and spend time doing the task well and avoid potential stressors and problems down the line.
Practice mindfulness when you’re travelling on public transport or waiting in a queue.
It’s so easy to pick up your phone and start scrolling through Facebook when you’re in the queue at the supermarket, on the bus, or waiting for the doctor to see you for an appointment. Why not take a few deep breaths and take a look around you? Is the lady in front of you wearing a jumper in your favourite colour? Is there a child laughing in the queue? What can you see outside the window as the bus goes through the town centre? Is someone giving their doctor a hug after receiving some good news about their health or their child’s health? You could be so wrapped up in the bad news story that has appeared on Facebook that you miss the positive and beautiful things happening around you in the moment. Witnessing a positive thing for even one minute can help lift your mood for the remainder of the day.
Do mindfulness while cooking.
Sometimes cooking is considered a mindful and meditative activity. Pay attention to the delicious herby smells coming from your pots. What sounds do you hear whilst chopping vegetables? Can you hear the chicken in the oven crackle as it cooks? Cooking is an activity that can keep you in the moment, give you something to feel proud about, and of course, you get to eat a delicious meal at the end of it all!
What are the Benefits of Practicing Mindfulness?
Taking time to practice mindfulness strategies and meditation gives us a time to suspend decision-making and judgement and to just enjoy the world around us and spend time with ourselves. It helps us develop a deeper appreciation for life and be warmer towards others because we are less stressed, more observant, and more present.
People like being around individuals who know how to practice mindfulness and do it as part of their everyday lives because they show up in the world as more positive, relaxed, and productive. If you tell someone that you’re practicing mindfulness, sometimes this will help encourage you to keep it up, as they will most likely ask you for regular updates on how you are doing with implementing mindfulness into your life and will hold you accountable. They may even be able to recommend other mindfulness strategies that have helped themand apps you can use to support your routine.
Our holistic counsellors here at The Grove can support you by introducing mindfulness and meditation into your sessions. Ask us for more details if you have any questions.