Mindfulness has been all the rage these past few years. It may seem like just another New Age fad. But take a look at the research, and you’ll discover that there is a wide range of benefits to be had.
To practice mindfulness, you are doing more than just performing a daily exercise. It is a state of mind and a way of life, a method of reshaping your view of the world. And fortunately, it’s not all that difficult to find simple, effective ways to practice it.
In this guide, let’s discuss how to practice mindfulness in 11 simple ways.
1. Practice Mindfulness by Being Present
Just like mindfulness, the term “being present” has gained a lot of traction. So what does it actually mean?
Most of the time people are not living in the present moment. They are regretting the past or worrying about the future. They very rarely are experiencing the now with their full attention.
Being present means devoting all of your senses and faculties to this very moment. It means feeling the grass between your toes, examining deeper emotions, and analyzing thoughts distantly as they come and go.
Rather than being in your head while your body is on autopilot, mindfulness practices put you in the driver’s seat. A mindful practice is all about experiencing things as they happen. So enjoy the sunshine, the taste of your morning coffee, and the joy of seeing your children laugh.
2. Accept Things Rather Than Resisting Them
It’s totally normal to resist the things that stand in our way. We get frustrated when we don’t get that promotion, when we lose a loved one, or we fall victim to a disease. These harsh realities make us revile and wish to turn back the clock.
We spent many long hours tossing and turning in bed about the things that are. But one of the ways to practice mindfulness is acceptance.
Think about it. You have no control over much of what happens to you. Death, disease, and taxes are all mainstays in everyday life.
Now imagine how much power you would have if you just accept. Rather than complain and stomp your feet, you can get on with life. It no longer matters that things are difficult because you accept them for being that way.
3. Learn to Be Patient
Many people have little to no patience. They want things, and they want them now. This naturally leads to a sense of entitlement and a complete lack of patience.
Be the sort of person that can’t wait to be patient. As the saying goes, good things come to those who wait. You become incredibly powerful when you are calm no matter how long the waiting takes.
4. Spend Less Time on Your Gadgets
Most people keep their phones nearby at all times. It has become a central feature of our lives–and also a source of addiction. Many people have seen their mental health decline the more they use their phones.
Phones, computers, and video game consoles entice us with temporary distractions. While there is nothing inherently wrong with them, they can become problematic. They can create unnecessary stress and expectations in our lives.
So, try to spend less time on your gadgets. Rather than your daily doomscroll, take a walk. You’ll never regret enjoying the morning sunshine and cool air.
5. Develop Deep Breathing Habits
Breathing is something we take for granted. We assume that we don’t need to think about it. But being conscious of your breathing has powerful effects.
If you learn to regulate your breathing, you can have better control of your emotions. You will feel less anxious, more even-headed, and happier. All it takes is breathing deeply through your nose and filling your lower chest cavity with air, then exhaling slowly.
6. Maintain a Daily Journal
Journaling isn’t just for nostalgic purposes for a future you. It’s a way to ground yourself in the present. It reminds you to pay attention and really be mentally available for all of your experiences.
Further, a journal is an excellent place to leave behind all of your thoughts from the day. It’s a mental dump, of sorts. A place to put your thoughts so you don’t mull over them when you should be sleeping or relaxing.
A journal also helps you to contemplate everyday experiences. It allows you to stand back from them, and evaluate them without strong emotions. You may learn a lot by giving yourself a chance to think twice about something.
7. Exercise, Exercise, Exercise
Exercise is perhaps one of the best things you can do for your overall well-being. It’s not just to lose weight or gain some muscle. Exercising has a powerful effect on your mental health.
Exercise produces endorphins and gets the blood flowing. It’s a great way to promote cognitive function. Just a few minutes pumping iron can give you better ideas and mental maturity.
Further, it helps you to calm your mind as a part of your mindfulness practices. Lifting weights is a type of mindful practice, all things considered.
8. Go on More Walks
Humans are bipedal creatures, so walking is second nature for us. Walking isn’t just good for your health, it’s a great way to practice mindfulness.
When walking, it’s easier to be present. You must pay attention to your surroundings to keep your bearings. This is an excellent chance to be fully immersed in your senses.
It’s hard to be emotionally charged when you are taking a walk. As your blood begins to flow, your mind opens to new possibilities. Many highly intelligent people claim that a walk in the park gives them their best ideas.
It’s an excellent mindful practice that requires little thought or preparation. Even if your neighborhood is only good for a short walk, you’ll be glad you took it. You can walk at almost any time of day, making it a perfect spontaneous mindfulness exercise.
9. Learn to Be Grateful
Whether you are religious or not, gratitude is an important quality to have. All of us are fortunate to be alive and to have what we have. That includes the days when it may not seem like that.
Develop a daily practice of gratitude. Make note of all the good things you have in your life. Take a second whenever you notice these things to appreciate them.
You don’t have to say a prayer or write anything down, but that may help. You can also keep a gratitude journal. At the end of every day, write down three things that you are thankful for.
Being grateful develops a positive, undefeatable mindset. The more grateful you are, the easier it will be to accept setbacks. You may struggle less with maintaining a positive attitude throughout the day.
10. Integrate Mindfulness into Everyday Tasks
The great thing about mindfulness is you can do it almost all the time. The only time you shouldn’t practice mindfulness is when you are doing an important or risky task that requires your full focus.
Try mindfulness during any menial activity that requires no mental engagement. For example, eating. It’s easy to pull out your phone or wolf down your food, but try mindfulness.
Eat slower and appreciate the taste and mouth feel of your meal. Examine which part of your mouth the taste affects most. Even with unseasoned or bland foods, pay close attention to those subtle sensations.
Mindfulness can also help you to control your portions.
11. Meditate
No list of mindfulness practices would be complete without meditation. Many people have not tried meditation. And unfortunately, many have tried but felt it was unsuccessful.
Make no mistake, meditation is one of the best habits you can develop. It is the mindfulness technique. It forces you to slow your mind and be present in reality.
If you’ve tried meditation before but weren’t happy with the results, try again. Use a guided meditation exercise to help. Eventually, you will stumble upon a practice that works for you.
Meditation, like all things in life, takes practice to master. You won’t notice major benefits until you have been doing it for a significant period of time. But even in the short term, it helps to calm and relax you.
Practice Mindfulness Today
When you practice mindfulness, you open your mind to a wealth of benefits that you wouldn’t get otherwise. Daily mindful practice encompasses not just your meditation, but how you behave during rote, everyday tasks. The intention is to reframe the way you think and feel, and give you a greater sense of peace and calm.
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