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Mindfulness is all the rage these days… But is it just another fancy term for practices like meditation and journaling? Or is it something more?
What is Mindfulness?
Mindfulness simply means being present in the moment, and observing what’s happening in the here and now without judgment. It’s all about releasing attachment to an outcome, no longer fixating on the past or the future, and learning to just “be”.
Still confused? Think about it like this… Do you notice your internal dialogue often revolves around criticising your own actions and words? Do you find yourself focusing so much on the future, you forget to live in the present? Or maybe you’re forever obsessing over the past, you can’t move forward? If you resonate with any of these, it might be time to practise being more mindful each day…
Why is Mindfulness Important?
Not only has mindfulness been shown to reduce anxiety, depression and stress, it can help you focus and achieve your goals, and make you more capable of dealing with stressors or external events outside of your control. Basically, it helps you become more centred and grounded, and allows you to cultivate a life of happiness, presence and fulfillment.
Imagine if you could lean into each moment, be fully present and live life to the fullest. You could quieten the negative voice in your head, and instead focus on your surroundings and how you’re experiencing them. You could accept the present, and yourself, without the need to judge or analyse.
Becoming more mindful doesn’t require immense amounts of effort, or a total life overhaul. In fact, you can make a few simple swaps and efforts each day, and experience your entire perspective and experience of the world around you shift as a result…
Here are our top 10 ways to be more mindful each day.
1. Eat away from all distractions.
Each mealtime offers a chance to practise mindfulness. Most of the time, we find ourselves barely paying any attention to the food we eat. But by sitting down to eat your meal, away from all distractions like your phone, TV, Netflix, emails, or even books, you make an active choice to eat mindfully. Not only has this been shown to improve digestion and your ability to absorb the nutrients and goodness from your food, it also gives you the chance to fully enjoy the meal and embrace the pleasure food can bring you.
Because, if you’re going to eat the chocolate (and we’re always here for that!!), you may as well enjoy it while you do...
2. Go for a walk without the headphones.
Do you find yourself throwing on your headphones and switching on some music or a good podcast every time you go for a stroll? We’re guilty too… But maybe it’s time to switch it up, and walk to the serene sound of silence…
Walking without your headphones, and actively taking note of your surroundings and the sensations you’re encountering is a great way to practice mindfulness. By tuning into the environment around you and noticing the way your senses respond, you can focus on the present moment and fully experience it.
3. Perform a daily body scan.
Every day, either first thing in the morning, or when you’re winding down before bed, perform a full body scan. Start at the very tips of your toes, and slowly work your way up your entire body. Pause on each part of your body, and check in with yourself: how are you feeling? Are you holding any tension in this area? Are you experiencing any soreness or discomfort? Does this area need anything?
If you notice any discomfort, tension or soreness, take the time to stretch these areas out. By committing to this daily scan, you’re really “being” in your body, and wholly inhabiting it. Even noticing what’s showing up in your body is an excellent way to be present without judgment or expectation. It’s allowing yourself to show up exactly as you’re feeling in this moment.
4. Practice gratitude.
Did you know that you can’t hold anxiety and gratitude at the same time? That’s right, if you’re feeling anxious, or noticing that cruel little voice in your head is on overdrive, try switching your mindset to focus on gratitude. What can you be thankful for today?
Practicing gratitude immediately focuses your attention on the present, and in particular the positives of the present moment. Instead of agonising over “what ifs”, you come back to the uplifting aspects of the present, leaving you free to shape a more positive future in turn.
5. Checking in with the five senses.
Commonly used when someone is experiencing a panic attack or anxiety, the 5-4-3-2-1 method is simple but so effective. Just sit still, and notice each of your five senses in turn, working through the following prompts.
Start with seeing. Notice five things you see around you.
Touching: Observe four things you can touch in your surroundings.
Hearing: Identify three things you can hear in this moment.
Smelling: Acknowledge two things you can smell now.
Tasting: Notice one thing you can taste.
Once you’ve completed the exercise, observe how you feel. Do you feel calmer, more grounded? This activity brings you straight back to the present, forcing you to just “be”, and simply notice what’s going on for you. The present is your safety zone.
6. Breathwork.
Breathwork and breathing exercises are another great way to practise mindfulness. Interestingly, breathing is the only system in your body which you have both sympathetic and parasympathetic control over… So basically, this means you can use your breath to either calm your nervous system and your overall mental and physical state, or to excite them.
Breathing sequences such as box breathing, which requires breathing in slowly for four counts, holding the breath for a further four counts, slowly exhaling for four, and then spending four counts in complete stillness, is another really grounding way to calm yourself down. It allows you to release any nervous energy, and exit the state of “fight or flight” in which we so often find ourselves in modern day life, so you can once again come back to the present moment and connect with yourself and your experience of it.
7. Journaling.
Journaling is one of the most effective ways to notice your own thoughts and patterns without judgment. So in other words, once again simply witnessing, without criticism or expectation of yourself.
A daily journaling practice requires only a few minutes, during which you can word-vomit your thoughts and emotions from throughout the day onto a page. In doing so, you have an opportunity to actually understand how you’re feeling about things you’ve experienced, and truly check in with yourself. You can observe what has served you, and what hasn’t been in alignment with your goals and values throughout the day… And then, you can take more considered action in the coming days.
Journaling is a seriously underestimated tool - particularly for anyone who struggles to understand their own inner workings and mind (we SO relate!).
8. Active listening.
Be brutally honest with yourself: when other people speak to you, do you find yourself often more concerned with how you’re going to respond? More worried about how their words affect you?
Half the time, we’ve tuned out before the other person has finished speaking, because we’re so preoccupied with our own thoughts and experience of the conversation.
So next time you have a conversation with someone you love, give them your full, undivided attention. “Active listening,” it’s called. Listen with your ears (obviously), but also your heart and your concentration. Speak when you’re invited to do so, and only give advice or your opinion when asked. Instead of jumping in to enforce your own views or interpretation, or contribute something you believe is more important than the other person’s thoughts, just listen and respect what you hear.
Prepare to watch how much the quality and depth of your interactions change…
9. One task at a time.
It’s time to ditch the perpetual “To Do List” mentality, and focus on one thing at a time. Regardless of whether your list of tasks to achieve throughout the day is seven pages long, or only consists of one item, make an effort to prioritise, and to see each task through to completion before starting the next.
We’re forever trying to be tricky and efficient, and juggling a million tasks at once to get as much done as we can. We live in a time-poor, increasingly busy society. We’re taught that multitasking is a skill we should endeavour to develop.
But resist this message. Instead, give all your focus and attention to one task at hand, until it’s fully completed to your best ability and satisfaction. Only then can you progress to the next task or job. This way, you’re working mindfully, producing better quality output, and really making the most of the process of “doing” too! You might find joy in even the most menial of tasks once you start to just “be”.
10. Meditate.
What’s a list of mindfulness hacks without mentioning meditation? While it’s not for everyone, meditation doesn’t have to be overwhelming, hard, or even super long! Even meditating for one minute at a time can allow you to come back to the present moment, and therefore practise being mindful.
There is no rule book for meditation. Sometimes we place so much pressure on ourselves to empty our mind of all thoughts, and enter this state of supposed “nothingness”. But this actually isn’t the aim of the meditation game.
Meditation doesn’t require you to clear your mind completely. Instead, it encourages you to simply notice any thoughts that arise, and then allow them to pass without judging them or attaching any emotion to them. Once again, you’re practising being in the moment, without expectation or criticism.
Whether you opt for guided meditation, mantra meditation, vedic meditation, and whether it lasts for 1 minute to 1 hour, this is such a powerful tool when it comes to being more mindful each day. Remember, practice makes perfect - so don’t give up if it feels a little challenging at first!
There you have it, some super simple ways to practise mindfulness each and every day. Not only will these strategies make you calmer, and able to react to situations from a place of centred, grounded rationality, you’ll also benefit from being able to live life to the fullest and make the most of every moment when you live in the present! You’ll even show yourself more compassion and kindness once you learn how to resist judgment and expectation towards yourself and those around you.
So take the time to practise mindfulness today, and every day. After all, what’s the point of wasting precious energy on the past (which you can’t change), or the future (which you can’t control)?
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