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You’ve heard the term before, but maybe you aren’t really sure what it means. So what exactly is mindful living? Mindfulness means being fully present and engaged in the moment, aware of your thoughts, emotions, and surroundings without judgment. Mindfulness involves the choices you make. Small, intentional choices will go a long way towards bringing peace into your everyday life. Living mindfully is simpler than you might think and has numerous benefits for the body and mind. Meditation and yoga, for example, can help you live mindfully, but they aren’t necessary. If those just aren’t your thing, you can practice mindful living in many other ways.
Life can be crazy these days, what with all the things and the state of the world – politics, war, the environment, the list is never ending. I’ve found that slowing down to just breathe and take a moment or two for myself helps calm and center me.
Join me on my personal journey to a mindful lifestyle with these 5 easy tips!
Ignore your phone when you wake up
Sometimes I catch myself grabbing my phone even as I’m rolling out of bed in the morning. (It doesn’t help that my phone is my alarm clock!) Check email, Facebook, whatever… instant stress. That’s not mindfulness and definitely doesn’t promote peace and wellbeing! I’m slowly teaching myself to leave the phone alone and ignore the news at least until I’ve gotten dressed for the day.
5, 4, 3, 2, 1
No, that’s not the countdown to New Year’s. This is a special mindfulness technique to help you become more aware. I haven’t tried this very often, but I think I will start incorporating it into my day at least once, maybe on lunch, halfway through the day. Here’s how it works. Sit still and notice:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
After the See and Touch, I like to close my eyes to better notice the rest. I don’t have a very good sense of smell, so I really have to focus for that one. For taste, I always have my water bottle within reach (or a cup of coffee!).
Now, don’t you feel more present and centered?
Eat mindfully, without distractions
This is a classic mindfulness technique. Put your phone away, sit at a table (no TV!), and put the book away. It’s just you and your meal (and possibly a dining partner). Really savor your food and the company. Eat slowly, chewing carefully, and really focus on the textures and tastes. Meals will become more enjoyable, and it has health benefits, too. Do you ever feel bloated and uncomfortable after eating? It probably has something to do with eating in a rush, or eating too much from not paying attention.
If you have a dining partner, focus on meaningful or light-hearted conversation. Be careful not to discuss things that will upset you or raise your blood pressure (chores, money, politics, etc.). Talk about your day without focusing on anything negative that may have happened.
Take mini breaks to be mindful
Breaks don’t have to be big chunks of time. When you are crazy-busy, taking a break can even lead to more stress because you feel like you don’t have time for it, and look at the stack of stuff on your desk! On those days, remember even a 5-minute mindfulness break can be helpful. Just stop and focus on your breath for a few minutes.
If you just don’t feel like you have even that short time, pause for a few moments in between tasks. When you complete something, stop for a minute, breathe deeply, and notice how good it feels to check one thing off your list before moving on to the next task.
If you have more than a couple of minutes, go outside and enjoy the sunshine or the breeze. Nature has a naturally calming effect on us. Take a brief mindful walk around the block, or even the parking lot if you are at work.
End each day with gratitude
Journaling is great, but maybe it’s not for you. My husband would rather die than pick up a pen and notebook! Even if you don’t write it down, think about something (preferably more than one thing, if you can) that you are grateful for in the moment. Think about each thing for a few moments. Really let yourself feel it.
My gratitude list can be pretty basic: the workday went smoothly with no fires to put out, I was able to have a delicious cup of coffee and a muffin on the way to work, my cat is lying next to me purring up a storm. When you start to think about a few things, more will come to mind! This is a very uplifting exercise and helps you end the day on a positive, more mindful and peaceful note. When you do this regularly, you may start to notice that you sleep better and wake up more rested.
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Conclusion
As you can see, it can be simple to learn to become more present and mindful. The benefits are great, mentally and physically. Which of these habits will you incorporate into your life? What other mindfulness practices can you think of? If you have already started your mindful journey, what benefits have you noticed? How has being mindful helped you? Let’s chat in the comments below!