Simple Mindfulness Techniques for Everyday Life

You may have heard of the term mindfulness, but what is it really? It’s common to think of a formal practice of mindfulness through meditation and you may picture sitting on a cushion for an hour in silence. In our fast-paced world, many people simply don’t have time for that. The good news is mindfulness can be incorporated into your life anytime, anywhere. 

Mindfulness is intentional, non-judgmental awareness of the present moment. We can be mindful of our internal experiences, such as what we’re thinking, feeling, doing and how we’re breathing in the moment, and to our external world, such as paying attention to what’s happening around us.

Have you ever had an experience of driving somewhere-to work or the grocery store-and suddenly you don’t remember how you got there? This can feel jarring and a little scary. Our brain shuffles out information that may be seen as irrelevant in order to save energy. When we’ve done the same drive so many we don’t need to pay the same amount of attention as we did the first time. However, when this seeps into our everyday lives it can feel like we’re living the same day over and over again. We tend to bypass everyday things and activities because we think we already know what’s there. In reality, every moment is unique and we can appreciate it more when we slow down and pay attention.

To get an idea of what mindfulness feels like for you, think of a time when you were fully present with what you were doing. Not thinking about the past or future, not judging yourself or concerned with other people’s thoughts. You may lose track of time and it’s typically an enjoyable experience. Examples for many people include physical activities, such as sports or exercise, or creative outlets such as writing or art. Take a moment to pause and really think about this experience.

Now, mindfulness doesn’t come easily for many people. It takes effort and practice. Think of it as training your brain just like you train your muscles through weight lifting. And remember, mindfulness is not the absence of thoughts or feelings. It’s simply being aware of them without trying to hold on or push them away. Your mind will inevitably drift as you practice-that’s normal! A large part of this skill is catching yourself when you’ve drifted into the past or future and gently bringing yourself back to the present.

Mindfulness is shown to be a powerful tool to enhance well-being. A few benefits include stress reduction, increased self-awareness, enhanced focus and concentration, better physical health, greater resilience and better relationships.

Here are a few simple techniques that can help you begin to practice mindfulness in your everyday life:

•54321-Notice 5 things you can see, 4 things you can feel/touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. This is a practice to help ground yourself in the moment and notice things you may typically bypass.

•ROYGBIV-I especially recommend this technique when outside or going for a walk. Notice 5 things that are red, 4 things that are orange or yellow, 3 things that are green, 2 things that are blue and 1 thing that is purple. Don’t move on until you’ve found all of the objects for that color. This also helps with grounding and can bring a sense of curiosity and awareness to your surroundings.

•Pause between tasks-Instead of immediately moving from one task to the next, take a moment and notice how it feels to have completed something. You may take this moment to acknowledge your work and to allow yourself a change to feel this relief or accomplishment. You can also practice this through noticing the differences moving from room to room. Is there temperature different? What does the floor feel like under your feet?

•Mindful hand washing-When washing your hands, really take a moment to pay attention. Notice the smell and sensation of the soap, the sound of the rushing water, maybe even take a small moment of gratitude for this everyday convenience. Since we wash our hands multiple times a day, this is a great habit to stack on and ensure you’re getting moments of mindfulness throughout the day.

•Pay attention to your breath-Take a deep, intentional breath and notice the rise and fall of your chest and stomach. Especially when beginning mindfulness, it is helpful for many people to have some sort of anchor for their thoughts. Examples of this could include counting your breath, quietly saying to yourself “Breath in, breathe out” or using a comforting mantra or positive self-statement.

•Set an alarm to remind yourself to practice throughout the day-Whatever you choose to begin practicing mindfulness, it’s most important that you engage in it regularly in order to experience the benefits. You may also consider putting sticky notes around areas you frequent, such as a bathroom mirror, on your computer or on your nightstand that can serve as reminders to pause.

Incorporating mindfulness into your daily routine doesn’t need to require extensive time or effort. Simple practices done consistently make a huge impact.