The American Psychological Association defines mindfulness as “awareness of one’s internal states and surroundings.” It can help people avoid destructive habits, behaviors, and responses by observing their thoughts and emotions without jumping to quick judgments.
Though this concept has been known for a long time, it only became more widely adopted in the past few years. I strongly believe the COVID-19 pandemic forced many people to examine their lives and how fragile they can be. It also led to an increased focus on well-being and work/life harmony. Mindfulness can be an incredibly useful tool in managing stress, prioritizing goals, and cultivating social and emotional wellness.
For those who have never done this, here are a few easy steps to get you started. We hope they help you and that you adopt them into your life to enhance its quality.
1. Start noticing the smaller things that usually fall into the background.
As you start doing certain tasks, notice things you ordinarily wouldn’t. What sensations do you feel in your body? What sounds do you hear? How does your body move? Think of doing this during routine things such as brushing your teeth or showering.
2. When stressed, hone in your senses.
When you feel the pressure increasing in your day from heavy workflow or external stressors, try and carve some time to notice your senses. Name something you see, something you hear, something you smell, something you taste, and the way something feels. Taking this pause will automatically cause your breath to slow and your nerves to calm.
3. Take notice of your physiology.
Notice how you act when in a situation that would ordinarily make you feel stressed. If you’re waiting in line or stuck in traffic, where do you feel things in your body? How is your heart rate? Do you have an impulse to fidget or check your phone? Centering on how you handle these things can bring awareness about our stressors and coping mechanisms.
4. Practice gratitude.
Gratitude is pivotal to practice every day, not just when Thanksgiving is around the corner. Two months ago, I chose to start each morning by writing a list of three things from the previous day I was grateful for. It helped me be in a more optimistic mindset throughout the day.
5. Cultivate mindful eating.
When you eat your next meal, be intentional about your food. For example, appreciate the smells, the cooking process, and all the flavors marrying one another when cooking. When you eat, sit down, thank yourself for preparing the meal (and higher power for providing it if that aligns with your beliefs), and enjoy it in a non-distracting atmosphere. Try to avoid watching T.V. or scrolling on your phone. If you’re eating with someone else, enjoy a nice conversation and being in one another’s company. If you’re alone, play some music and light a candle. Enjoy the time with yourself to decompress from the day.
We hope you found some of these tips helpful and easy to incorporate into your everyday routine. Do you have certain things you do to increase mindfulness daily? Let us know in the comments below!
Featured image via Andrea Piacquadio on Pexels
