Incorporate Mindfulness into Your Everyday Life
Mindfulness.
It’s something we’ve all undoubtedly heard of by now.
Yet, you may still be wondering: “What is mindfulness exactly?”
It certainly sounds like something that requires attention.
And in this fast-paced, information overload, age of anxiety- do we even have the time or energy to pay attention to yet another thing?
As a former law student and current freelance writer/blogger, I completely understand how hectic and overwhelming life can get.
But, that’s exactly the reason why we must be mindful.
It's one of the most important components of emotional, spiritual, and mental well-being.
To exist, just as we are. No judgments, no worries, no expectations. To separate the essence of ourselves from our physical forms, thoughts, and emotions.
Being mindful helps us to build awareness, emotional resiliency, and internal strength. Mindfulness not only helps us gain a better understanding of ourselves and our purpose, it’s also one of the most effective natural remedies for anxiety.
Fortunately, you don’t need any special tools or skills or any extra time to be mindful.
It is possible – dare I say, easy– to incorporate mindfulness into your everyday life.
Just being mindful a little here and there can make a huge difference!
“Little by little, a little becomes a lot.”
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What is Mindfulness?
First of all, let’s discuss what mindfulness actually is.
It might come across a little intimidating – at least it did to me at first.
Kind of like meditation or yoga – it just sounds like an activity that’s exclusive to those with some kind of special “insider” knowledge.
Well, it’s not!
Being mindful does not require any special skills or knowledge other than this:
Anyone can do it, no matter what– including you.
According to Oxford Dictionaries, mindfulness as,
“a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.”
Mindfulness is simply the state of being aware of the present moment.
It is not the absence of all thought, but rather the acknowledgment of all thoughts without judgment.
That’s it. It’s that simple.
So simple it can actually be quite challenging, especially in the beginning. But it’s worth it - there are so many amazing, science-backed benefits of mindfulness!
How Being Mindful Improves Your Life
Have you ever walked into a room and forgot what you went in there for?
That type of forgetfulness can be indicative of too much stress.
When you’re overwhelmed, your brain can’t function well. It can’t remember why you went into the room, it’s too busy thinking of 5,864,001 other things!
Being mindful helps us to be less forgetful. Because we are more present, we are more aware of our thoughts and our environment, letting experiences fully imprint on our minds.
Another benefit of mindfulness is that it helps us to focus on one thing at a time.
When you’re being mindful, you’re not multi-tasking.
You are letting your brain do what it is made to do – focus on one thing at a time.
This in turn allows you to be more focused, efficient, and productive.
Yet another amazing benefit of mindfulness is that it helps us gain emotional intelligence.
Being mindful teaches us to separate our emotions and understand that our thoughts are not facts.
This also helps when dealing with anxiety – which inherently involves worrying about the past or the future.
When we’re mindful, we’re not ruminating about the past or catastrophizing about the future. We’re focused on the now.
Other benefits of mindfulness include:
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15 Ways to Be Mindful During Daily Activities
Many people assume they’re just too busy to meditate.
While it only takes 20 minutes twice a day to reap the most rewards from meditation, it doesn’t take any extra time at all to practice mindfulness.
You can be mindful while performing everyday activities.
And you don’t have to do it for long, either.
Just as with exercise, studies show that short bursts of mindfulness throughout the day are better than one, long session.
So, here are 15 ways to be mindful while living your normal life!
15 Activities to Do Mindfully:
1. Waking up/during your morning routine
You can be mindful while brushing your teeth, getting dressed, or any other part of your morning routine.
Incorporating mindfulness into a proven productivity hack like making your bed for double the benefits!
Pay attention to each part of your morning activity.
If it’s brushing your teeth, notice the texture of your toothbrush, the way the water sounds coming out of the faucet, the sensation of the toothpaste bubbles in your mouth, etc.
2. Showering
Hydrotherapy is a powerful stress-reduction tool.
Water has a way of cleansing and healing not only the body, but also the mind.
While taking a shower, pay attention to the temperature of the water, the sound it makes, how it feels cascading over your body.
I like to do a little meditation – if you’d like, you can incorporate this as well. As you focus on your breathing, simply imagine all your worries rinsing off of you and going down the drain with the water.
Taking a bath is another great way to incorporate mindfulness into your daily routine. Drop a bath bomb in for added skin and stress reduction benefits ... just make sure it's not one of the commercial ones that have any number of thousands of toxic ingredients.
3. Exercising/Doing yoga
This might be one of the best places to start because we are naturally more in the moment during exercise.
It’s kind of hard to focus on other things when you’re exerting yourself physically.
I personally love yoga because it allows me to focus on my body and my breath.
It’s the perfect opportunity to incorporate mindfulness!
Do a body scan, focus on each area of your body and notice how they feel. See which areas need extra attention – be present and listen to your body.
Ways to Incorporate Mindfulness
#4. Eating/Drinking
Mindful eating has helped me to stay healthy and not overeat.
You might be surprised how much fuller and more satisfied you feel when you slow down and pay attention to what you are eating.
Really enjoy the food – notice the smell, the texture, the taste. Take your time chewing, really let it be an experience.
If you make coffee or tea, that ritual is another wonderful opportunity to incorporate mindfulness into your everyday life.
5. Waiting in line/in traffic
Do you get frustrated when you have to wait in line or when you’re stopped in traffic?
Instead of wallowing in the aggravation, take a step back and remember to be mindful.
Observe without judgment.
It always helps me to calm down in stressful situations. That simple moment of mindfulness is grounding and helps me keep to things in perspective.
6. Doing breathing exercises
Breathing exercises help so much when it comes to stress and anxiety.
Deep, controlled breathing sends a signal to your parasympathetic nervous system and basically tells your body to calm down.
Your heart rate slows, your blood pressure lowers, your anxiety lessens.
Why not let your mind calm down too during this time? Just let everything go and focus on your breath.
Ways to Incorporate Mindfulness
#7. Spending time with animals
For a shining example of mindfulness, look no further than your furry friend.
Animals naturally live in the moment. They do not dwell on the past or worry about the future - not the way we do.
They truly live in the present and we can learn a lot from them about being present. So, try incorporating mindfulness into the time you spend with your pet.
When you are feeding them, brushing them, petting them, playing with them – be mindful.
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8. Gardening
Another activity that goes hand in hand with mindfulness is gardening.
Most gardeners probably already practice mindfulness whether they realize it or not!
The mental health benefits of gardening are well-established. If you experience anxiety or you feel stressed out/overwhelmed with life, give gardening a try.
Not only is it a great way to incorporate mindfulness into your everyday life, but it also helps counteract the negative health effects of the modern world.
(No garden? No problem! Be mindful while you water/trim your houseplants).
9. Be mindful while cooking
I love to cook and it’s something I do every single day.
Cooking is a wonderful opportunity to infuse a little mindfulness into your day.
Be mindful when washing, cutting, and mixing your ingredients. Pay attention to the aroma of the food and the changes happening while it’s cooking.
Cooking mindfully helps you to appreciate food more and can actually improve your digestion.
10. Cleaning/washing dishes/doing laundry
Cleaning is something that must be done regularly, so it’s great for everyday mindfulness.
Physical and mental clutter can spike anxiety and contribute to overwhelm, so keeping a clean and organized environment is important.
Whenever you are cleaning/organizing your environment, you can be also clearing your mind by practicing mindfulness.
*Also, try doing a brain dump. Here’s the article on how to do a brain dump + some free worksheets to help you.
Try being mindful while sweeping, vacuuming, washing the dishes, folding laundry, taking out the trash, or any other routine cleaning tasks.
11. Mindfully listen while having a conversation
Active listening is somewhat of a lost art.
Attention spans are decreasing, distractions are multiplying, and face to face communication is almost extinct.
The next time you’re having a conversation with someone, pay attention to what they are saying, they way they are saying it, their body language.
Be fully present. Don’t check your phone or look around or daydream or think about what you’re going to say next.
By mindfully listening, you’ll not only reap all the benefits of mindfulness we discussed earlier, you’ll also become a better communicator and a better friend.
12. Listening to music
Music is a great tool for mindfulness.
Instead of listening to music while you’re doing something else, try sitting still being mindful.
Listen to the music, let it fill you up. You’ll probably even notice parts of the song you haven’t heard before.
I love listening to classical music (Vivaldi), especially with my eyes closed and with headphones.
I think part of the reason it works so well is that it’s instrumental, no words. That helps to stay present and not get caught up thinking about extraneous stuff.
13. Be Mindful while walking outside
Do you go for walks outside?
If so, that’s a great opportunity to incorporate mindfulness into your everyday life.
If not, maybe you should start!
There are so many health benefits to spending some time in nature, especially if you are stressed out or you have anxiety. It’s something I do almost every day because it helps me so much.
As you walk, pay attention to your breath. Look at your surroundings. Listen. Notice the way your body moves.
Being mindful in this way helps you to feel gratitude for things like your legs and lungs, the sky, your freedom, trees, fresh air, etc.
Ways to Incorporate Mindfulness
#14. Creating
Unleash your creativity, free your mind.
Have you ever become so immersed in an activity that you lost track of time? You were so “in the zone” that when you finally came out of it, you couldn’t believe how much time had passed?
That’s called a state of flow.
If you can tap into this flow state, you will be naturally practicing mindfulness.
Unconcerned about the past or the future, your attention will be completely focused on the present
And the more you incorporate mindfulness into your everyday routine, the easier it will be for you to achieve a flow state – which has been proven to enhance performance, confidence, creativity, and learning.
15. Getting ready for bed/nighttime routine
Just as mindfulness can be incorporated into your morning routine, so can it be a part of your nighttime routine.
While you are showering, brushing your teeth, writing in your gratitude journal, whatever it is you to before you go to sleep – be mindful.
A recent study suggests that even a small amount of mindful meditation (10 minutes before and after work) improves sleep quality and duration.
To boost the sleep-related benefits of mindfulness, take at least a half an hour before bed to unplug and do a mini digital detox.
Put your phone away, turn off your computer, and let your mind unwind.
Also, you may want to consider incorporating a self care Sunday routine into your week to keep your stress levels down.
Do It! Make Mindfulness a Part of Your Everyday Life
I challenge you to choose something from this list and incorporate mindfulness into your day by being mindful during that time/activity.
It doesn’t have to be for long, or even that often but consistency is key. Start with one thing. Do it 5 minutes a day.
Continue to practice mindfulness regularly, give it some time to really be effective.
You’ll naturally want to increase the time you spend being mindful as you begin to reap the rewards of greater peace of mind.
So, how do you plan to incorporate mindfulness into your everyday life? Let me know in the comments!
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