8 Ways to Stay Mindful Everyday
- Dawn Limbu
- May 13, 2017
- 4 min read
Our hectic modern day lives have infiltrated our fragile minds. We experience many concerns that cause us worry, from the pressure of education/work to relationships, family and money. There is simply far too much going on externally that our brains do not get the much-needed downtime needed to function at optimal level.
Thousands of thoughts run through our diligent brains daily, we are constantly processing information and overanalyzing. If only we took a few minutes a day to stop and observe our surroundings, we could begin to put an end to feeling the effects of stress.
If you’re constantly feeling stressed, chances are you’re spending most of your waking moments ruminating over the stressful factors in your life. If you suffer from anxiety, you’re likely to be constantly replaying the trauma of previous events, or worrying yourself to death about the future.
To be mindful is to intentionally live in the present moment, waking up from automatic behaviours, without judging or rejecting the present moment. In order to be mindful, you must realise that nothing else matters other than the here and now. The past is over, and the future is yet to come.
So, if the past and the future are so unimportant, then why do we waste so much time worrying? Our brains are hardwired to think like this. Unless you’ve completed a mindfulness course, or know a great deal about mindfulness anyway, you have yet to learn this skill. This is a skill that requires conscious practice, but once learned it will become second nature.
Mindfulness doesn’t have to be long hours of meditation or visualising you in your “happy place” - modern day life is hectic after all. Here are some examples of what you can do in order to practice mindfulness whilst on the go.
1.In The Shower Start every day being mindful. This requires very little effort - all you need to do is jump into the shower, forget your worries and observe the water as it hits your skin. Notice how each drop of water feels as it caresses your skin, imagining that all your troubles are being carried away. Listen to the sound of the water as it cleanses you. Lose yourself in the sweet scent of your shower gel or shampoo.
2.Brushing Your Teeth Another way to incorporate mindfulness into everyday activities is to practice whilst brushing your teeth. This is one of my favourite times to practice mindfulness because brushing your teeth is a pretty boring affair. Simply close your eyes and focus on the sensation of your toothbrush against your teeth, noticing the sounds and the taste.
3.Eating Turn off all your devices and just sit down and eat. Many of us eat while watching TV or on our phones, but we are doing too much. In order to be mindful, we must simplify our lives in some ways. Sit with yourself and draw all of your attention to eating. Notice different tastes, textures and temperatures. Take your time to chew slowly, This is also especially helpful when trying to stop overeating, as taking your time to eat will help you realise when you are full.
4.Walking In Nature This can apply to walking anywhere, even in a large city, but I like to practice in nature because it smells great (ideal for engaging all of the senses). As you’re walking, begin to notice everything around you - birds, trees, buildings, people. Do not daydream, be fully aware of your surroundings. Pay attention to sounds such as the rustling of leaves, the singing birds, or the gentle sound of the wind. If you’re in the city you’ll have much more sounds to hear, perhaps you could identify one sound and focus on it until it moves away.
5.Attending to Your Breath A simple technique that can be practised anytime, anywhere. Particularly helpful in moments of distress or panic. Simply inhale as deep as you can, then exhale as deep as you can, without pushing yourself too hard. Notice how the air feels going through and out of your nose. Become aware of your stomach and chest rising and falling. Do this several times until you feel peaceful.
6.Sensations Whilst sitting down, turn your attention to sensations felt in your body. Notice how the back of the chair feels against your back, or how the seat feels against your bottom. Spend some time simply paying attention to the sensation you are feeling on your skin. This can also work whilst you are holding an object or lying in bed.
7.Singing My personal favourite. I have always used singing to stay mindful, years before I had even heard of mindfulness. I would often turn to singing in times of distress as a way to comfort myself. When you are singing, you are solely focussed on lyrics, beat and tone rather than concerning yourself with other matters. Completely lose yourself in the music, remarking on how uplifted you feel.
8.Throw Yourself Into The Moment Feeling anxious? FUCK IT. Forget about your worries and literally throw yourself into the present moment. There ain’t no time like the present, baby! Close your eyes and imagine throwing yourself over a hurdle, the hurdle representing the boundary between worry and peace of mind. Open your eyes and arrive in the present moment with a new frame of mind. Notice things around you, sounds, smell, faces, sensations. Become involved in the present moment and don’t even think about turning back.
If you struggle to stay in the present moment whilst practising mindfulness, do not beat yourself up and most importantly do not give up. Our minds process thousands of thoughts per minute and it’s perfectly normal to have other thoughts intrude. Pay no attention to any intrusive thoughts - simply just let it be, move on. Continue bringing yourself back to the present moment whenever you feel like you’ve been dragged away.
Practice these skills daily, and you’ll be surprised as you discover that stress and anxiety no longer control your life.
Photo Credit: Joshua Phanghura
Instagram @JPhangurha
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