Mindfulness is the practice of being present, appreciating each moment, and acknowledging it without judging. You can reduce stress and anxiety among gaining other healthy benefits by simply adding more mindfulness into your day. One way to do that is with daily mindfulness rituals or small things you can do each day to begin practicing mindfulness.
Start Your Day With a Mindfulness Meditation
A simple way to begin practicing mindfulness each day is through mindfulness meditation. This combines clearing your mind space with meditation and acknowledging any thoughts that may arise. Even if you have never meditated before, this can really be a simple way to get started. But even if it’s uncomfortable or perhaps you can’t sit still for long periods of time, then skip to the next section; otherwise, continue reaching here.
First, find somewhere comfortable to sit (on a couch, sofa, or preferably a straight-back chair) in a safe and secure environment, then close your eyes. For beginners, securing a quiet space at this point helps you to relax and reach a faster state of calmness. Next, begin three rounds of the following breathing technique: Inhale, Exhale, and focus only on your breaths. Count slowly to 5 as you inhale, hold it for two-three seconds, then count to 5 as you slowly exhale.
NOTE: If you have any type of respiratory condition, that prevents following this count (or even a lower count) then just slow your breathing as best you can for several three rounds. This isn’t about seeing how long you can hold your breath; it’s about being aware of it for reaching a relaxed state.
Once you have completed three rounds, return to your normal breathing pattern but continue to sit still, with your eyes closed, and take notice of everything that happens to you during this moment of stillness. Focus on how your body feels, what your mind goes to (and through), and what you’re feeling at that time. You can even perform a head-to-toe body scan, to identify any tension, pain, or the like, in any area of your physical body (or aura – if you are familiar with energy healing). As you notice each area of your body, acknowledge it, release or bless it, and move on. As more thoughts arise, continue to acknowledge them – good or bad, then let them go too. If you are unable to release what arising, slowly bring your mind back to an awareness of your body and the room you are in, then try again tomorrow.
Set Your Intentions
To give your mindfulness ritual a sense of purpose – in case you don’t think it’s not working just sitting around with your eyes closed, you might want to try setting an intention before you get started. Think of a goal (or even an action word for the day) then be aware of what you are doing at any given moment, and what you want to get out of it. For example, if you tend to get flustered a lot when you have to talk on the phone, you can first set your intentions in your mind. Think about how you want to feel and what you want to say during that phone call. Find something to focus on during the call that will keep you present, without worrying about anything else. Keep remembering these intentions during your call when your mind starts to waver or you feel nervous.
Be Mindful During Simple, Everyday Tasks
Another even easier mindfulness ritual – that doesn’t involve ‘sitting still’ – is by being mindful and present as you perform simple, everyday tasks. Think of the more menial tasks that don’t require a lot of thinking or concentration because you do them instinctively. These are the ones where it is simpler to remain mindful. For example, while taking a shower, brushing your teeth, going for a walk, or eating a meal. Even though mindfulness and meditation are similar, I don’t recommend using mindfulness while driving or operating dangerous machines, unless as it relates to paying attention to your surroundings and avoiding distractions.
To prevent this technique, simple stay present while performing the activity, letting your thoughts flow naturally, but always come back to the present moment and what you are doing right then. When you begin thinking of what you have to do later or something in the past that you regret, gently stir yourself back to the present, reminding yourself that you need not worry about that at this time moment and if its necessary, to remind you at time when you are in a better place or position to tackle that matter.
Got Ideas? Need Help? (🆘)
Feel free to utilize the comments section below to share how you practice mindfulness in your daily life. Or, if you are one of those people who makes everyone else a priority and yourself last, then consider signing up for our Holistic Wellness Coaching to see how we can help you put yourself first. Or, perhaps you are a do-it-yourself, then check out our Wellness Wheel, where you can assess your life across eight areas to see where you’d like to make some much-needed changes. (You can even bring your results to your first coaching session.) Also, be sure to join our mailing list so you stay in the know. #dphealer
