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How to Practice Mindfulness in Daily Life

by Kai Kahale
8 minutes read

Do you ever feel like you have mental clutter? Do you ever feel like there’s just so much happening around you non-stop? Do you ever truly get the chance to live in the moment, or are you someone who dwells on the past or is just overly focused on the future? Now, it’s so important to be fully present in the moment. It’s not just that, but it’s so important to just be aware of what you’re doing, who you are, and what you’re being surrounded by. 

None of us should live overly reactively or even feel overwhelmed by what is happening around us. Instead, it’s about living with mindfulness. Now, this might seem like another buzzword in the mental health field, but there are no gimmicks to this. Actually, you don’t even need to buy anything to practice it. 

You just need a little time to build up a habit. So, here’s how you can practice mindfulness in your daily life; so you can stay grounded and in peace. 

What is Mindfulness?

Mindfulness is the practice of maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and the surrounding environment through a gentle, nurturing lens. It’s not about trying to empty your mind or achieve a particular state of calm but rather about observing and understanding your current state. 

Oftentimes, it’s so hard to be in the moment; it’s so hard to just allow yourself to be in the present. There’s a lot of stress that comes with fearing for the future or dwelling in the past, so the point is to know that right here, right now, you’re safe, and you’re okay. 

What are the Benefits of Mindfulness?

So, before diving into the practical tips, it’s best to understand why you should do this and why everyone should do this. Again, you don’t need to buy anything; while sure, there are plenty of companies that try to hop on the bandwagon to sell you something (like what happened with Self-Care), you don’t need that. 

All you need is yourself. So, practicing mindfulness can massively help reduce stress and enhance emotional health. There are even studies proving that it can lower anxiety. Plus, it’s able to improve focus and even boost physical health (such as sleep quality). 

How to Integrate Mindfulness Into Your Daily Routine

You don’t need to dedicate hours a day to this, actually, it doesn’t require much time at all. Instead, it can be seamlessly integrated into your routine, it’s all about small consistent habits. 

Start Your Day with Mindfulness

Morning Meditation: Now, you don’t necessarily need to do this, but it can be helpful to begin your day with a small meditation session. Actually, even just five minutes is more than enough; it’s just about sitting there and taking some slow breaths. A lot of people have a morning routine, so you can allow yours to have this in it. 

Mindful Eating: Are you someone who eats breakfast in a hurry before heading to work? Well, that’s not something you should do. Instead, just slowly eat and try to pay attention to the texture, aromas, and flavors of the food. Try to do this with all meals. 

Incorporating Mindfulness at Work

Mindful Breathing: Now, everyone’s jobs are different; for some people, it’s easier to be in the moment, but for others, they have to zoom left and right. So, when you can, just try to do some breathing exercises, if you can, just try to do it during break, or even go to the restroom so you can get a bit of peace. 

Mindful Listening: So, this one doesn’t get a lot of attention, but it certainly deserves some. So, during meetings or conversations with colleagues, practice mindful listening. Focus fully on the speaker without planning your response while they’re talking. This not only improves your understanding but also fosters better relationships.

Practice Mindfulness in Daily Activities 

What other activities do you do outside of work? Maybe you exercise, spend time with your family or friends, or do chores at home. Well, how about looking into these to practice mindfulness, too?

Mindful Walking: This is merely an example, but whether it’s walking to your car or even taking a stroll during our lunch break, why not practice mindfulness then? But how? Well, it’s about paying attention to your body; for example, just pay attention to the sensation of your feet touching the ground, the rhythm of your steps, and your surroundings.

Mindful Cleaning: This is just another example, but at least a few times a week, you have chores around your house, right? Well, if you wanted to, you could turn these mundane tasks into a mindful experience. Where do you even begin? While washing dishes or cleaning your space, focus on the sensations – the warmth of the water, the sound of the scrubbing, the motion of your hands.

What are the Common Challenges When It Comes to Practicing Mindfulness?

Believe it or not, it’s not exactly the easiest thing out there; while yes there are plenty of benefits to practicing mindfulness, there are still some common obstacles that make it hard to get into the groove. 

Difficulty Staying Focused

It’s natural for your mind to wander during mindfulness practice. When this happens, gently bring your focus back to your breath or the present moment without judgment. Over time, this will become easier.

Finding Time to Practice

Some people are truly too busy from the moment they wake up to the second they go to sleep, so you’ll need to try and incorporate it into your routine, like when you’re bathing or eating. 

Dealing with Discomfort

Mindfulness can sometimes bring up uncomfortable thoughts or emotions. Approach these experiences with curiosity and compassion rather than judgment. Remember, the goal is to observe, not to change.

Try to Embrace Every Moment You Can

It’s really important to understand that mindfulness isn’t about perfection; it’s only about presence. So, just by integrating these practices into your daily life, you should be able to cultivate a more peaceful existence. So, yes, this will take a lot of time, so you need to approach this with a lot of patience and kindness towards yourself. 

Citation

https://www.headspace.com/work/mindfulness-at-work

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