Three Ways to Incorporate Mindfulness Into Your Day

What is Mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Mindfulness is a quality that every human being already possesses, it’s not something you have to conjure up, you just have to learn how to access it.

The practice of being mindful helps you focus on the present. Focusing on the present helps you pay attention to what is happening inside your brain and body (your thoughts, feelings, sensations, and impulses) as well as using your five senses to tune in to what's happening around you (what you see, hear, smell, and touch). All in nonjudgmental ways.

While mindfulness is innate, it can be practiced in different ways. Some of these ways include seated, walking, standing, lying down, and moving mediation; short pauses inserted into everyday life and merging meditation practice with other activities, such as yoga. The following are easy ways to incorporate mindfulness practices into your daily routine.

These are 3 Easy Ways to Incorporate Mindfulness Into Your Day

1. Mindfulness During Your Morning Routine

Pick an activity that constitutes part of your daily morning routine, such as making the bed, brushing your teeth, or taking a shower. When you do this activity, focus your attention on what you are doing including the body movements, the taste, the touch, the smell, the sight, the sound. Try to approach these feelings with curiosity. For example, when you are in the shower, try noticing the sounds as the water comes out of the nozzle, the temperature of the water on your body, the smell of the soap and shampoo, and the sight of the water droplets on the walls or shower curtain. When thoughts arise, acknowledge them, and let them come and go like passing cars. You may get caught in a thought or several thoughts. As soon as you realize this is happening, gently acknowledge it, note what the thought was that distracted you, and bring your attention back to the shower.

2. Mindfulness During Domestic Chores

Pick an everyday mundane activity such as washing dishes, cleaning the table or vacuuming your floors. For example, when you are ironing your clothes, try noticing the color and shape of the clothing, the hiss of the steam, and the grip of your hand on the iron. If boredom or frustration arises, simply acknowledge the feelings and bring your attention back to the task at hand. When thoughts arise, acknowledge them, and bring your attention back to what you are doing. Again and again, your attention may wander or thoughts may arise in your mind. As soon as you realize this is happening, gently acknowledge it, note what distracted you, and bring your attention back to your activity

3. Mindfulness During Pleasant Activities

Pick an activity you enjoy such as petting your dog, cuddling with a partner, eating a special treat, walking in the park, or listening to music. Do this activity mindfully by engaging in it fully, using all five of your senses and focusing on those symptoms. For example, when you are petting your dog, try noticing the color of their fur, the sounds of their breathing, and the feeling of their fur under your fingertips. If and when your attention wanders, as soon as you realize it, note what distracted you, and reengage in what you are doing.

If you are interested in learning more mindfulness exercises please contact us to see how we can help you improve your life.