How To Practice Mindfulness In Your Daily Life
Stress can be a prominent part of many people's lives, often causing them to move rapidly and forget to slow down. In the United States, over 30% of adults experience an anxiety disorder at some time, and that number is expected to grow in the future. For that reason and others, many people are showing an increased interest in natural ways to slow down and reduce stress.
One strategy that may be beneficial for grounding oneself is mindfulness. Understanding mindfulness and how to practice it can help you start a self-care routine unique to your schedule and needs.
What is mindfulness?
Mindfulness is the act of being fully present in the moment—aware of your actions, thoughts, feelings, and surroundings. Practicing mindfulness may help you focus on tasks, reduce stress, calm your body and mind, and avoid feeling overwhelmed. Mindfulness is becoming increasingly popular, with the number of people engaging in the practice in the US tripling between 2012 and 2017.
Living mindfully may seem simple, but in a fast-paced society, achieving a state of mindfulness can be difficult. Many people encounter opportunities for distraction during the day and may be pulled away from the present moment without realizing it.
Think about your daily life. You may find that, at times, you get lost in your thoughts and drift off. Or, you may spend time scrolling through your phone, even with other people. With the many distractions available, living in the present can be challenging. Mindfulness is a strategy to address this common challenge.
Mindfulness can help you stay in the present and recognize your thoughts without judging them. For those who struggle with depression, anxiety, or other mental health-related concerns, this focus on the present and connection with your thoughts and feelings can positively impact your symptoms. A growing body of research shows that mindfulness can reduce stress, improve focus, and decrease symptoms of depression and anxiety.
How to practice mindfulness
Clearing your mind and focusing on the present moment can be more complicated than it sounds. It often takes repetition and consistency to develop a mindfulness practice. However, with a few practical techniques, you may get started as you go about your day. The following tips can help you practice mindfulness in your daily life.
Pay attention to your breathing
Although humans are constantly breathing, many people don't take time to stop and focus on their breath. One way to practice mindfulness is to focus on your breath when your mind wanders. To start, take a moment to consider how it feels to take in air and expel it from your lungs. Notice the air flowing in and out of your nose and mouth. Feel your stomach expand and then fall as you breathe.
Focusing on your breath can bring you to the present and help you practice sustained attention, which are both mindfulness principles. In addition, studies show that deep breathing can foster calmness and reduce stress.
Try a mindfulness practice like mindfulness meditation
As a core component of mindfulness practice, meditation can alleviate anxiety, improve focus, and promote calmness. To start, find a quiet place to sit or stand still and focus on your breathing. As you breathe, draw your attention to your physical and mental sensations. Are you warm, tired, or energetic? Are you happy, angry, or bored? Try to take note of your surroundings. What does the environment feel, sound, smell, and look like?
Meditation can help you better recognize how your thoughts, feelings, and behaviors connect, which may benefit your mental well-being in the long term.
Pay attention to yourself and reduce distractions
You might feel tempted to wear headphones and listen to music or the latest podcast while walking or commuting. To live more mindfully, try leaving the headphones at home at least once a day while you're out. Using headphones can cut you off from your senses and the outside world and prevent you from experiencing what is happening around you. Walking around without headphones may free your mind to tune in to your surroundings and the present moment.
Listen to the sounds of the city, nature, or a companion. You can also try an activity like mindfulness-based running if you like to go for jogs. To practice this exercise, follow these steps:
- Go on a 30-minute run. Ensure you wear comfortable shoes and clothing for the temperature and location.
- As you run, notice five objects of a specific color within the first five minutes.
- Within the first ten minutes, try to spot at least three workers (it could be a mailman, delivery person, or police officer).
- Within the first twenty minutes, try to notice three different scenes (ex: kids playing, a mom talking to her child, or a couple on a date).
- Within the entire run, note five aspects of your environment that you find beautiful.
Find your flow
Do you have a hobby that you fully engage with, to the point that time flies and you don't even realize it? This state of being is called a flow state—a zone that allows you to become hyper-focused on an activity. You can experience this state in everyday life while doing chores, working, or conversing.
Think about how you get into a flow state normally. Do you find a quiet space? Turn your phone off or eliminate other distractions? Setting yourself up to get into that mindset can help you get started. Try to focus on one project at a time instead of multitasking. If you find your mind wandering, try returning it to the task at hand. Getting into a flow state can help you stay in the moment, block out distractions, and get more done.
Mix up your routine
Many individuals become so used to the world around them that they stop paying attention when in familiar environments. Try switching up your routine to introduce new experiences and keep you engaged with your surroundings. You can take a different route to work, go to a new park, or try a different coffee shop for your morning drink. Making minor changes to switch up your everyday routine may allow you to engage with your environment and practice being present in your surroundings.
Slow down your meals
You might notice that you struggle to focus entirely on enjoying a meal. While eating, many people read the newspaper, scroll through their phones, or watch TV. Mindful eating can help you slow down and enjoy your food—and it might improve your digestion.
To practice mindful eating, try not to do anything else when you sit down for a meal. Sit with your food and eat slowly. As you do so, notice the food's textures, appearance, and smells. Take note of the different flavors and how the food feels in your mouth. This practice can teach you to be fully present while allowing you to connect with your senses in ways that many people miss out on during mealtimes.
Complete everyday tasks mindfully
One way to practice mindfulness while increasing productivity is by doing chores, work, or other daily tasks deliberately and purposefully. You can practice mindfulness while you clean the house, mow the lawn, drive to work, or exercise. Doing so may make chores more pleasant, including those you may have found particularly undesirable. Research shows that mindfulness can help individuals feel more comfortable completing tasks they previously avoided.
For example, try to be present and engaged when you're doing the dishes. Focus on the task at hand, how you're going to complete it, and what it feels like as you're doing it. What does the soap feel like? How do the plates feel in your hand? Draw your attention to the ritual of the task instead of focusing on unrelated stimuli. You may find that time goes by much faster, and you enjoy doing certain chores.
Foster mindfulness with online therapy
Mindfulness is commonly used in popular forms of therapy, including cognitive-behavioral therapy and mindfulness-based cognitive therapy (MBCT). However, many people find these forms of therapy inaccessible in person, as it may take time out of their schedule or involve long wait times. Online mindfulness therapy can be beneficial in these cases, and you can often find most therapeutic modalities online.
Effectiveness of online therapy for utilizing mindfulness meditation and stress reduction
Studies suggest that online therapy can help individuals utilize mindfulness techniques while managing symptoms of mental health conditions. For example, the results of one study showed that participants in online therapy that had a mindfulness component experienced significant decreases in symptoms of anxiety and depression. Researchers found that participants' mindfulness scores and psychological well-being and function increased.
Benefits of online therapy for learning to practice mindfulness
If you're interested in exploring the benefits of mindfulness while working with a professional, online therapy might offer support. With an online therapy platform like BetterHelp, you can work with a licensed therapist remotely through video, voice, or in-app messaging. Additionally, your therapist can connect you with valuable resources, such as at-home exercises, to help you practice mindfulness outside sessions.
Takeaway
Can mindfulness practice result in stress reduction?
Mindfulness involves focusing all a person’s attention on their present experiences, rather than getting caught up in worrying or overthinking. This helps to decrease the activation of the amygdala, leading to a reduction in overall stress levels.
How do I start practicing mindfulness and focusing my attention?
Clearing your mind and focusing on the present moment can be more complicated than it sounds. It often takes repetition and consistency to develop a mindfulness practice. However, with a few practical techniques, such as deep breathing exercises, progressive muscle relaxation, and guided meditation, you may get started as you go about your day. These techniques can help you become more aware of your thoughts and feelings, and over time, improve your ability to stay present and focused.
What are the 7 pillars of mindfulness?
The seven pillars of mindfulness include:
Non-judging
Patience
Beginners Mind
Trust
Non-striving
Acceptance
Letting Go
How do you practice mindfulness every day?
Mindfulness involves paying attention to sensations in the present moment. As a daily practice, mindfulness can be embodied in a number of techniques, including simple meditation, walking meditation, yoga poses, and other forms of mindful stretching, or deep breathing exercises.
It takes just a few minutes to make mindfulness exercises a part of your daily routine. Incorporate mindfulness into the beginning or end of your day, whichever is easiest for you to keep consistent.
A systematic review of meta-analysis on mindfulness practitioners found that mindfulness helps to manage stress, improve working memory, reduce symptoms of anxiety or depression, and even improve certain physical health markers.
What is the difference between mindfulness and meditation?
Mindfulness is a concept that involves bringing the mind into awareness of the present moment, while meditation is one of the mindfulness skills you can use to achieve this awareness.
How do you do a mindfulness walk?
A walking meditation is a great way for someone who has difficulty sitting still to benefit from mindful movement. To start, breathe deeply and do a quick body scan to check in with how your body feels. Next, walk slowly along a predetermined path. This can be done anywhere, but outdoors is a good choice, and a meditation garden or path can be even nicer.
As you walk, let go of any negative emotions, and focus your awareness on the sensations around you. Keep your mind on your current task, walking, and gently bring your mind to your physical sensations for a few seconds every minute or so.
What is an example of a mindful minute?
A mindful minute is a mindfulness-based stress reduction technique that involves breaking away from stressful situations or moments for just one minute, in an attempt to stop ruminating and get your mind on a more positive path. Because there is a time limit, it’s simple to do at any time…you can even do it on a lunch break.
Sit comfortably, close your eyes and focus on body awareness…feel the sensations that are currently being processed. Follow the breath in and out of the body, and notice how your body feels as it meets the ground (or chair). Try to intentionally slow your breathing, and don’t focus on any specific thought.
Can I practice mindfulness without meditation?
You can train your brain to notice sensations. You don’t necessarily have to sit for half an hour at a time, mindfulness is the simple practice of paying attention. For example, if you have a minute or two, step outside and close your eyes. Do a quick body scan to bring awareness to your physical sensations. For just a few minutes, focus your attention on your sensations. The feeling of the sun on your skin. The breeze blowing against your face. The small sounds you hear whether it’s the chirping of a bird or the sound of people walking nearby. Simply live with all of your attention on this very moment. Some people find joy just in the idea that they’re fully alive and present in that moment.
How many minutes a day should you practice mindfulness?
To begin a mindfulness practice, start small. Don’t set large, unreasonable goals that may discourage you from continuing. Behaviour research shows that it can help to find the time of day that you can practice most consistently. For some this may be first thing in the morning, for others right before they go to bed. Start by focusing for a minute or two, and try to build up over time. You may add certain other practices to your day such as yoga, or walking meditations during a lunch break.
What does a daily mindfulness practice look like?
A mindfulness practice can encompass many different techniques, including deep breathing, meditation, progressive muscle relaxation, yoga, grounding exercises and more. Any of these can bring your awareness to the current moment, and a daily practice can include any combination of these techniques. Find which ones offer you the most benefit, and then try to consistently schedule them into your daily practice. Start small, grow over time, and remain consistent.
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