The practice of being mindful, or present and engaged in the moment without judgment, offers numerous benefits, such as reducing stress, improving focus, and enhancing overall well-being.
On the road to becoming a master practitioner of mindfulness in your own life, it's essential to understand what it takes to be more mindful.
In this article, we'll delve into how to be mindful and provide tips and techniques for making it a part of your daily routine.
What is Mindfulness?
Mindfulness is defined as the act of being fully present and engaged in the current moment without judgment. It involves paying attention to your thoughts, emotions, and physical sensations, and observing them objectively without getting caught up in them.
The Benefits of Mindfulness
- Decreasing stress and anxiety
- Enhancing focus and concentration
- Improving mental health
- Less emotional reactivity
- More cognitive flexibility
- Relationship satisfaction
- Improved compassion and empathy
- Strengthening relationships
- Fostering physical health
- Decrease in burn out
A Mindful Break Up
Clover woke up feeling disheartened and broken after his recent breakup with his girlfriend. He struggled to get out of bed and get ready for work. He didn't give himself any time to prepare for the day and rushed out of the house, feeling anxious and stressed. At work, he couldn't focus on his tasks and made several mistakes, causing him to feel even more frustrated.
He skipped lunch with his colleagues and instead ate fast food alone, feeling isolated and hopeless. When he returned home, he spent hours scrolling through social media, comparing himself to others and feeling even more miserable.
It was until one night, he came across a Tiktok video about health movement for the body and going to the gym. Clover nearly forgot he had a gym membership and decided to go.
That very day, Clover's gym was having a free class on mindfulness. He decided to take the class. In that class, they focused on connecting to the breath, meditation, and journaling.
These are things that clover always thought were silly because his ex-girlfriend would make fun of other people into that stuff. He decided this would be his real chance of personal freedom and decided to give mindfulness a try.
Mindfulness Lifestyle Tips to Get Started
There are many ways to live a mindful life. The trick is to think of something that invigorates one or more of your senses, and take time to intentionally appreciate the fact that you can experience it.
You can breathe intentionally when you feel uneasy, take a moment to savor the smell of a deliciously prepared meal, or go for a walk in nature simply to take in the activity in the environment intentionally.
What's more, you can take extra time to really be in the present moment with loved ones, communicate your authentic feelings, and really listen to what others say, repeating back to them a summary of their statements.
By using all of your senses mindfully, you can begin to live a more mindful existence. Of all the activities you can imagine, what seems most mindful to you, as in, what clears your mind the most and allows you to focus on the current moment without judgement?
How to Be Mindful in Daily Life
- Pay Attention: In our fast-paced, often overwhelming world, it's important to take a moment for ourselves and truly appreciate the beautiful moments around us. Slow down your day & let yourself bask in every experience - touch that fresh grass beneath you with enthusiasm; marvel at nature’s sounds as they remind you of its wonders; delight in the vibrant sights before your eyes; be drawn into captivating aromas beyond expectation and savor each bite of favorite food while cherishing all its flavors. Notice how your body feels in all of these environments and scenarios and document your experience.
- Meditation: Regular meditation is a fantastic way to practice mindfulness. From guided meditations to mindfulness meditation, there are many forms of meditation to choose from. Mindfulness meditation involves simply focusing on your breath and observing your thoughts without getting caught up in them.
- Mindful Breathing: This is a simple yet effective way to bring mindfulness into your daily life. Simply take a few deep breaths and concentrate on the sensation of each breath as it moves in and out of your body. Go slow. This is a practice for years to come.
- Give yourself 30-60 Minutes by Yourself: Allowing yourself alone time will give you the opportunity to set aside time to practice whatever activity you are looking to do for mindfulness. Whether this is 20 minutes of yoga, practicing breathing and journaling. Give yourself a break from the world and these moments to be present with yourself to cry, laugh, feel vulnerable, heal and ride the emotional states.
- Mindful Movement: Engaging in physical activity is a great way to practice mindfulness. Yoga, tai chi, qi-gong, or a simple walk with your pet can help you stay present and focused on the moment. While walking, notice your feet and how they hit the ground. Do you slap your feet flat, or do you walk from heal to toe?
- Gratitude Practice: Taking time each day to reflect on the things you're grateful for can have a powerful impact on your mindfulness practice. By focusing on the positive aspects of your life, you can cultivate a sense of appreciation and contentment. You can keep track with setting aside a journal for gratitude, or simply starting a gratitude jar and read it at Thanksgiving or the end of the year.
- Accept Yourself: Treat yourself as if you would any dear or close family member that you love. Often, we give others more attention than ourselves, so take this challenge and focus on you, and your needs. This may feel foreign at first, but even saying no to something you do not want to do and yes to something else instead that you want is self acceptance for your truth and being mindful of your feelings.
- Write Down How Your Are Feeling: Journaling and writing down your thoughts, feelings, or experience, is a healthy outlet without judgement when you are feeling stuck, in your head, excited, shameful, or anything else in between.
- Technology Detox: With technology playing such a big role in our lives, it's easy to get distracted. Taking regular breaks from technology can help you stay mindful and focused on the present moment. You can also place your phone on do not disturb and only have health apps available on your home screen so you can still access your meditation app, timers, electronic journal, or music.
There are so many mindful techniques you can employ to reduce stress and improve your overall well-being. With practice and even giving it a try, you will be mindful in minutes allowing your true self to come out even if you just give 1% each day.
Accept Yourself: Write a Letter Technique
Writing a letter without having the intention of sending it, can be one of the most powerful tools on the internet. Whether you are writing about anger, love, gratitude, anger, hurt, sadness, how much you love yourself or a combination of any emotional state. A letter allows you to be present in the moment of how you are feeling, and how you truly wish to communicate with some one without them actually there.
During writing this letter, you can use all your senses, deciding how a situation tastes, feels, smells, looks and sounds like. By performing this letter technique, you will be able to have a mental focus, clarity and release allowing your being back into the present moment more easily.
- The first step is to choose what type of letter you would like to express by asking yourself: Do I want to write to some one else? Do I want to write to me? Do I want to write to my inner child?
- After determining what type of letter to write, go ahead and grab your favorite pen, journal and envelope and begin writing. Remember, you do not have to send this letter, yet keep it for yourself as a symbolic release. You can express anger, hurt, shame, sincerest apologies, love, gratitude and anything else in between.
- If you are writing about a situation, be sure to use all five of your sense to bring it back to life in your eyes and perspective so you are heard.
- After you have complete the letter, go ahead and fold it up into your envelope, and you have the power to burn it as a symbolic release, or save it until you feel ready.
Empowerment Through Mindfulness During a Break Up
Upon waking up the next morning, Clover woke up feeling disheartened, 90 minutes before having to leave the house, and decided to try the mindfulness techniques he learned in the class.
He gave himself 60 minutes of alone time before leaving for work, during which he practiced 20 minutes of qi-gong from a YouTube video, a new technique he had learned about the day before.
He also took time to organize the apps on his phone and decided to take off the ones the caused him to scroll too much and only kept healthy apps.
He wrote a letter to his ex-girlfriend to express his emotions and practice gratitude for the positive aspects of their relationship. He didn't send the letter but instead burned it as a symbolic release.
Throughout the day, he kept track of his emotions and focused on being present in the moment with mindfulness. He was able to stay focused and productive at work and even enjoyed lunch with his colleagues.
When he returned home, he spent time doing activities that brought him joy and peace, like reading a book or going for a walk. He felt empowered and gained his own self-trust back, knowing that he had the tools to cope with his emotions in a healthy way while practicing mindfulness.
FAQs
Is mindfulness only about being present in the moment?
While being present in the moment is an important aspect of mindfulness, it also involves developing an awareness of your thoughts, feelings, and physical sensations, and observing them objectively without getting caught up in them.
How do I know if I'm being mindful?
If you're being mindful, you'll be fully present and engaged in the current moment without judgment. You'll be aware of your thoughts, feelings, and physical sensations and able to observe them objectively without getting caught up in them.
Can mindfulness be practiced anywhere?
Yes, mindfulness can be practiced anywhere at any time. Whether you're at work, home, or on the go, you can bring mindfulness into your daily life.
FINAL THOUGHTS
Mindfulness is a simple yet powerful practice that can help you live in the present moment and focus on what's most important.
You can incorporate mindfulness into your daily life through meditation, mindful breathing, physical activity, gratitude, and technology detox, you can experience the many benefits of this transformative practice.
The key to being mindful is to stay present and focused on the moment without judgment. So, take a deep breath and know that you are safe and secure in the present moment.