Have you ever felt that sometimes we simply go through our lives instead of living them to the fullest? Today it's common to live surrounded by distractions that make staying engaged hard, forcing us instead to continually move on to the next thing and overlook present experiences. Incorporating mindfulness through these mindfulness tips will help you to stay engaged throughout your day and enjoy the present moment.
Indeed, staying mindful and finding pleasure and fulfillment in everyday things can make a considerable contribution to your overall happiness. Before exploring our tips, let's examine exactly what mindfulness is.
The dictionary describes mindfulness as: “The state or quality of being mindful or aware of something” and “a technique in which one focuses one's full attention only on the present, experiencing thoughts, feelings, and sensations but not judging them.”
With that in mind, here are our seven mindfulness tips to help you turn routine tasks into enriching daily activities. Read on if you’re ready to increase your awareness, boost your connection with own emotions, and improve your chances of staying engaged throughout the day. Time to focus!
Cultivating enriching daily activities as soon as you start your day is crucial to your levels of engagement and well-being. Instead of waking up and getting on with your day on auto-pilot, why not create a ritual that increases your chances of staying engaged?
After waking up, don't reach for your phone and scroll through social media. Instead, do some gentle stretching and notice your body getting ready for a new day. Acknowledge your gratefulness for a good night's rest that allows you to tackle whatever lies ahead.
As you prepare your tea or coffee, take a minute to check in with yourself. Pay attention to physical sensations: is your body tense or relaxed? How are your energy levels? Are you hungry or thirsty? Mornings are the perfect time to incorporate other mindfulness tips such as mindful eating or showering.
Bend yourself better: focus on gentle morning stretches
Talking of which! Showering is a peaceful way of starting or ending the day, as it allows you to gain an appreciation for your body and to be grateful for having the opportunity to look after yourself. As you stand under the water, do a “body scan” from head to toe and take note of your feelings. The warm water, the aroma of your favourite shower gel, and a gentle massage are treats to the senses that would be a pity to overlook.
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Taking note of these micro-moments can help you stay anchored in the present and counter the go-go-go mindset. In the shower, it's easier to realise when your mind wanders into the past or future. Use this mindfulness tip to realize when this happens while taking a shower and gently bring the mind back.
Shower power: stay engaged and feel the water on your body
Having a busy life doesn't mean you can't enjoy the benefits of meditation. Simply walking and noticing all those things you have reasons to be grateful for is a way of staying engaged with the most meaningful aspects of your life. For example, you can notice your legs and feet taking you forward, a ray of sunshine helping support life all around you, or the different colours of objects or plants bringing variety and making life more interesting.
“Staying mindful and finding pleasure and fulfilment in everyday things can make a considerable contribution to your overall happiness.”
To practice walking meditation, find a space where you can walk undisturbed and start walking while focusing on each movement. Lifting a foot, putting it in front of the other, placing your feet on the ground, noticing how your body weight shifts as you walk, listening to your breathing, etc. This can help slow down your mind and sharpen your self-awareness.
As if that wasn't enough, walking itself is a beneficial physical activity that can help maintain a healthy weight and decrease stress. Moreover, some scientific studies have found that walking can strengthen the immune system and reduce the risk of developing breast cancer. And as you probably know, a healthy body feeds a healthy mind, and vice versa!
The daily commute can be a source of frustration and anger, but using this mindfulness tip can turn this routine into one of those enriching daily activities that increase your awareness. Before you start the engine, take a few moments to breathe deeply and state your intention to drive mindfully. Ensure your car is a distraction-free environment and like a cocoon that protects you from the noise outside, so put your phone on silent and don’t switch the radio on.
“Mornings are the perfect time to incorporate other mindfulness tips such as mindful eating or showering.”
While driving, there will be situations that cause anger or anxiety, but all you need to do is acknowledge your feelings: remember that you have a choice not to let those negative emotions take over. Stay engaged and drive paying attention to your surroundings.
In fact, try to see the streets as if it was the first time you were driving along them, and take every interruption (traffic lights, traffic jams, etc.) as a chance to check in with your sensory perceptions.
We all have to eat, but our busy schedules often make us rush through our meals leading to all sorts of ailments, from poor digestion to weight gain. To avoid this, practice mindful eating by engaging all your senses in a conscious exercise of appreciation.
This technique is a mindfulness-based stress reduction MBSR exercise aimed at improving your ability to focus on present experiences, increase attention levels, and boost enjoyment.
Mindfulness tip: eat and engage – focus on food
Staying engaged in the present and savouring everything life has to offer is hard when our appreciation is weak. To fix this, find four or five things (or people) that make your life easier or better. These could be small details like having drinking water flow as you open the tap or having a blanket to keep you warm and cosy when it gets cold. Make a mental note of those things, or even better, write them down while you ask yourself:
Using this mindfulness tip to stop and think about this will improve your appreciation for simple (and not-so-simple) everyday things and give you more reasons to feel blessed.
Watch your wash: doing the dishes can be mindful © Colourbox.com
Technology can be a constant source of distraction and interfere with mindful practices, so it’s important to set boundaries and know when and how to use it. Mindfulness, different meditation styles and happiness apps and podcasts with uplifting content show that technology and gadgets can be beneficial, but making mindful use of technology is also a matter of changing your habits.
For example, instead of reaching for your smartphone to take a picture of your food as soon as a plate is put in front of you, take some time to look at the food. Observe how it is presented, think about how it satisfies you, and about how much work has been put into making it reach your table.
Likewise, instead of rushing to check your inbox every time a mail notification pops up on your screen, take a deep breath, pause, check in with yourself, and decide if it's worth responding now or later.
Like all other positive emotions, everyday engagement has to be cultivated. Trying to incorporate these seven mindfulness tips into daily tasks will bring you a collection of memorable thoughts and moments that enrich your life and make it more pleasurable. And ultimately, these enriching daily activities will allow you to live your life to the full and not just go through it. ●
Main image: © colourbox.com
A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.
Mindfulness can help us maintain our well-being in the face of difficult situations. By Mitch Abblett on behalf of Greater Good Science
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