Mindfulness is such a popular buzzword these days, but what exactly does it mean, and more importantly–how do we obtain it?
I’ll be the first to confess-the whole concept of mindfulness, is one that intimidated me for a long time. In my mind, I equated mindfulness with hours spent on a meditation pillow, doing nothing but breathing; and frankly, that sounded really, really boring to me. Thankfully, after studying the topic a bit more, I’ve come to a much clearer understanding of what mindfulness really is and how to incorporate it into my life in small, intentional doses throughout the day. These simple tweaks have allowed me to seamlessly integrate mindful moments into my schedule and reap the benefits of a clearer, more aligned, mind, body and spirit.
If you, (like me), have a non-stop life, but still long for a more mindful existence, try incorporating a few of these simple techniques into your day.
Simple Steps to Daily Mindfulness
- 6:30 A.M.–Start your day in a mindful way. Rather than hitting the snooze button four times before rising, get up immediately and open your window blinds. The sunlight will help to wake up your senses. Next, make your bed mindfully by setting your intentions for the day as you smooth your sheets and plump your pillows. Finally, as your going through your normal morning routine, use the time to mentally set the tone for the coming day. I like to think of things that make me smile while I’m brushing my teeth and recite my daily affirmations while putting on my makeup.
7:00 A.M.–Take your joe outside. Summer mornings are the perfect time to slow down a bit and savor the flavor of your morning cup of coffee. Feel the warmth of the mug in your hands and the warmth of the sun on your face as you step out onto your porch (balcony, back yard…whatever) and sip your favorite brew. If you live somewhere that makes this difficult (a high-rise apartment building for example), you can still mindfully enjoy your coffee by sipping it near an open window with fresh air wafting in. Be sure to take a few moments to enjoy the aroma of your coffee before taking a sip and then, truly savor your first few swallows.- 7:30 A.M.–Don’t inhale your breakfast. Again, slow down. Instead of shoving a stale bagel in your mouth as you head out the door in the morning; make the effort to actually enjoy your breakfast. If this seems impossible to you, start your planning the night before by setting out your plate and utensils and having your food ready for preparation. Not only will this allow you to truly enjoy your food, research has shown that eating mindfully also helps to improve digestion and regulate appetite.
- 10:30 A.M.–Mid morning moment of awe. While it might be difficult to step outside and marvel at the beauty of nature if you work in a cubicle in a big city office, you can still sneak in a moment or two of awe. Simply click here to view tons of gorgeous scenery photos that will allow your mind to relax while you take a few moments to re-center yourself and slow your breathing a bit.
- 12:00 P.M.–Enjoy a quiet lunch by yourself. Sure, it’s fun to grab lunch with your besties, and occasionally, it is important to have a working lunch with a client. When possible however; try to enjoy your lunch with a side order of peace and quiet. Take a good book with you (might we suggest this one?) and find a quiet place where you won’t be disturbed. Drink some cold water (or hot tea if it is winter time) and just enjoy your own company as you enjoy your meal.
- 3:00 P.M.–Mid afternoon appreciation. Mid afternoon is the hardest time of the day for me. In order to bring a little mindfulness to my mid-afternoon slump, I’ve set a reminder on my phone to beep (or vibrate) every day at 3:00. When my reminder goes off, it is my trigger to take a look around me and think of something that I’m thankful for. Yesterday, it was the space heater under my desk (the air conditioner in our office is RIDICULOUS) that I was most thankful for, but other days it might be the fact that the weather outside is beautiful or that the copier didn’t jam on me as I was printing my workshop handouts. Just taking a moment to be still and give silent gratitude is often enough to re-align my heart and mind in a mindful manner.
- 5:00 P.M.–Create a calm commute. I’ll confess, my commute home in the evenings after work had become so routine that I sometimes barely remembered the drive. I mean, I’m sure that I used my turn signals appropriately and obeyed the traffic laws, but honestly; everything had become so rote that I could seriously drive for miles without even thinking about what I was doing. In order to take back my drive time in a meaningful way, I’ve created mindfulness “anchors” that serve as reminders to come back to the present, take a deep breath and fully re-engage with my mind and body. For me, these anchors are red lights. Whenever I come to a red traffic light, I tell my mind to stop and come back to itself. If your commute is on a bus or subway, you can use the dings at stops as your anchor or perhaps, a certain stop along your way can serve as your anchor. No one needs to know about your mindfulness practice since it is something that takes place internally–so don’t worry about what other commuters are thinking of you.
- 10:00 P.M.–Wind down with intention. As you start to prepare for bed, spend some time connecting with your spirit. Do five minutes of meditation (for some of my favorite guided meditations, check out fragrantheart.com) and maybe some light stretching. If you feel as though you need more help with unwinding, take a warm bubble bath with some lavender essential oil and allow your body to relax and your mind to release the tensions of the day. Once you’ve relaxed a bit, allow yourself to mindfully observe the shimmer of the bubbles and inhale the fragrance of the lavender; bringing your attention fully to the present moment.
10:30 P.M.–Lights out. As you lay your head on your pillow, allow yourself a few final moments of mindfulness before you drift off to sleep. Notice how comfortable your bed feels and how soothing the dark is. Stay in the present moment without worrying about tomorrow’s to-do list or the things that went wrong earlier in the day. Just allow your spirit to enjoy the calm as your body slips into slumber.
While getting into the groove when it comes to practicing mindfulness might take a little time (hence the reason it’s called a practice), mindfulness is a skill that can be learned, and therefore, the more you practice it, the more you will naturally begin to develop the ability. Really, it’s not the being mindful that is difficult–it’s the remembering to be mindful that’s the challenge. By implementing these mini mindfulness moments into your normal routine, you’ll begin programming your mind to remember them automatically, making you naturally more mindful of mindfulness.
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