Merging Mindfulness into Day-to-Day Living
Do you ever feel like some days are so overwhelmed with tasks, errands, and plans that you barely notice the day unfolding? I do. Cliché to say, but it’s true that we especially benefit from mindfulness practices during our busier days. Fortunately, every day offers opportunities to be mindful, and incorporating moments of mindfulness into our day-to-day living is not as onerous as we might think.
Below are three ways I incorporate mindfulness into my busier days. These practices work for me, and hopefully they work for others too. Note, these are three of many ways you can pause and be present for a few moments. If you know of others, please share them with me!
Before we get into it, what is mindfulness exactly? It is the ability to be fully present and fully aware of what you’re experiencing in a given moment. Whenever you draw your attention to your senses or to your state of mind through your thoughts and emotions, you are being mindful. The more you practice mindfulness, the more you train your brain to be present.
Set Your Alarm 5 Minutes Early
Wake up five minutes earlier than you normally would (which I know is easier said than done). But if you are able to do this, you can spend the time with yourself and with purpose. Of course, this looks different for different people, but I offer a few ideas: set an intention for your day, acknowledge how you feel by journaling your emotions first thing in the morning, focus on your breath, recite a mantra, light a scented candle or diffuse an essential oil and observe the smell. The best part is that the actual practice can change each day depending on how you feel! The general idea is you use the time, even an extra five minutes, to begin your day mindfully.
Walking Meditation
Since the beginning of this year, people have been going on walks and enjoying the outdoors more regularly. If you feel inclined next time you’re getting your steps in, you can practice mindfulness with a walking meditation. I do this by
choosing a park or secluded area in my city away from the traffic and noise
taking each step deliberately and observing the full action of my steps
focusing on my senses (i.e. my surrounding sounds, the view before me, scents, the feel of the ground beneath my feet).
Focus on the task at hand:
Undoubtedly, busy days are filled with tasks, responsibilities, and plans. Some are exciting and others are mundane and unavoidable, such as cleaning, eating, and commuting. Next time you’re doing something you simply have to do, focus your attention on the task itself. For example, when you’re eating, observe the flavours and texture of your food. When you’re washing the dishes (and this might sound silly) notice the feel of the dish/sponge in your hand and just be there washing the dishes. Your mind will inevitably wander from time to time, but when you catch this happening, bring your attention back to the task at hand. In my own experience, the more I practice bringing my mind back to whatever it is I’m doing, the more natural it feels for my mind to stay still and present.