Introduction
Perhaps one of the greatest challenges of modern life is the frantic pace at which we all operate. Researchers estimated that we find ourselves lost in thought approximately 47% of waking life. That means we spend a tremendous amount of time distracted and not living intentionally. It bears to reason that we might ask ourselves the question how to be mindful.
With the added degree of chaos that the pandemic brought into our daily lives, many people have begun to reassess their routines. They struggled to adapt to a restricted lifestyle and to process feelings of increased anxiety. The urge to seek out ways to better manage stress levels and find greater happiness in each day has grown. With it, a renewed interest in mindfulness as a form of self-care has flourished.
What is mindfulness?
The practice of mindfulness is simply that of developing awareness. It is the act of slowing down and bringing your full attention to the present moment. Think where you are, what you are doing and what you’re feeling in the here and now. Don’t let your thoughts to wander to past experiences triggering depression or potential future developments triggering anxiety. This results in decreased stress levels, increased resilience to life’s hardships, greater cognitive focus and more positive attitudes.
There are multiple ways to be mindful and practice mindfulness. These range from walking to meditating to journaling. It is worth exploring several approaches to determine which method, or combination of methods, you can consistently practice that supports you in feeling more present and fulfilled.
4 simple ways to practice mindfulness
Practicing mindfulness doesn’t have to be complicated or time-consuming. You have to follow few simple roles bring your attention to your body and observing your thoughts.
1- Breathing technics
One of the easiest ways to practice mindfulness is to become aware of your breathing patterns. Take a moment to check in with yourself- are your breaths rapid and shallow, or are they slow and deep? Slow down your breathing by taking five deep belly breaths and focusing all of your attention on your inhale and exhale, achieving a comfortable rhythm. The singular focus on the rhythm of your breath is a great way to ground yourself in the present moment. It helps you to shut out negative thoughts, particularly if you are prone to anxiety and intrusive thoughts.
2- Guided meditation
Guided meditation can be a helpful tool, providing you with structured support and direction as you learn to meditate. Guided meditations are available for free on many platforms, including YouTube. It can be personalized by specialized psychologist to cater to your unique anxiety triggers and needs. It can be an effective way to calm a busy mind and increase awareness of the present moment. By focusing on your breath and allowing thoughts to pass without judgement, you can cultivate a sense of inner peace. For those struggling with anxiety, sleep issues, or negative thoughts, guided meditations can be helpful in providing a sense of calm and control. As you continue to practice meditation, you may find that you develop a greater sense of self-awareness and a greater overall well-being.
3- Utilize mindfulness tools
If you want to learn about mindfulness, you can explore websites and blogs like The Mindfulness Project . They offer short courses and workshops. Mindfulness apps such as Headspace and Calm provide practical tools and techniques for daily life. You can also use popular podcasts such as 10% Happier and Mindfulness Mode or workbooks like ‘I am Here Now’ and ‘1 Page at a Time’ during your commute or walks. They encourage you to explore your thoughts and feelings mindfully.
4- Put down your phone
Smartphones have become a ubiquitous part of modern life, providing us with instant access to information, entertainment, and communication. However, their constant presence has made it easy to be distracted by being chronically online. This habit prevents us from fully engaging with what matters most in our lives, such as our work, relationships, and personal growth.
One effective way to counteract this trend is to set aside time each day to turn off your phone and put it out of sight. This time can be used to tune into your surroundings and check in with your feelings, practicing self-care, or connecting with your social circle.
Incorporating mindfulness into your daily routine can have numerous benefits, including increased focus, reduced stress, and greater self-awareness. Mindfulness practices can also help you to navigate better the challenges and uncertainties of daily life.
Consider therapy
Mindfulness is a powerful tool, but sometimes it is not enough to combat depression or anxiety. If you feel that meditation technics are not able to control the negative emotions, you can see a psychologist and do psychotherapy or hypnotherapy.
Together, these tools empower you to take control of your thought processes. You can develop healthy coping mechanisms, and achieve a calmer, happier state of being where you are fully engaged in your daily life and thriving in your endeavours.