Easy Ways to Practice Mindfulness

What is Mindfulness

Mindfulness is a practice that calls us to be fully present in the moment.  It encourages us to experience life as it unfolds and involves us paying close attention to our thoughts, feelings, and surroundings without judgment.  By practicing mindfulness, we have the ability to wire together neural pathways that help us to be more calm, more attentive, and less reactionary in our day to day lives.  

Health Benefits of Mindfulness

Practicing mindfulness, whether that be in a guided meditation or in an informal, self-directed way, has a multitude of health benefits on both our mental and physical health.  Research shows that mindfulness-based practices help people to manage stress, increase focus, and emotionally regulate.  There is evidence that mindfulness aids in reducing symptoms of anxiety and depression, lowers blood pressure, improves sleep quality, and even helps strengthen the immune system. 

Mindfulness Put Into Practice

In a world that seems to be spinning faster than ever with every notification and mile-long to-do list, finding moments of stillness and clarity can seem like an impossible task.  Self-care may seem like more of a luxury than an attainable goal with the demands of work, family, and other obligations.  One of the common challenges for people wanting to try mindfulness practices is just that- finding the time to do it.  

But there is good news!  Mindfulness does not have to be a time-consuming “chore”.  It can be integrated into virtually any aspect of your day to day life.  Even in as little as five minutes, you can still reap all of the health and wellness benefits mindfulness practices offer.  Here are some practical ways to incorporate mindfulness into your daily routine:

Body Scanning

  1. Get into a comfortable position.  That could be sitting in your desk chair, laying in your bed, or even standing upright. 

  2. Close your eyes.  If you prefer not to close your eyes, you can drop your head down and gaze downward so there is nothing distracting you.

  3. Start with a few deep breaths.  Slowly inhale through your nose and exhale through your mouth.

  4. Start at the top of your body.  Notice any sensations you are feeling from your head.  Is there any tension or heat? 

  5. Begin moving down your body.  Focus your attention on your neck, shoulders, and upper back.  What sensations are there for you?  There is no need to have any judgment around it, just awareness.  

  6. Focus on your mid-body.  Move your attention down to your chest and belly.  Notice what you are feeling in those areas.  Feel the way your chest rises and falls with each breath.

  7. Continue this process down the rest of the body.  Inventory the rest of your body: your arms, hands, and fingers, all the way down to your thighs, calves, and toes.  

  8. End the process gently.  Once you have scanned your whole body, take a slow, deep breath and gently open your eyes.  Bring your attention back to your surroundings.  

Five Senses Exercise

Take a moment to focus on one thing you can see, hear, touch, smell, and taste.  If you can, try to identify five of each.  This can help you to feel connected to your surroundings and the present moment.  

Journaling

Take a few minutes to write down what you are thinking and feeling.  It doesn’t have to make sense to anyone but you.  Reflecting on our experiences can help us to process our emotions and gain personal insight.  

Noticing nature

Find a time and place that you can go on a walk when you feel undisturbed and unhurried.  Move at a slow, easy pace.  Look around at the natural beauty you are surrounded by.  

Be Patient and Compassionate

Like any learned skill, mindfulness takes time and practice to develop.  Start small.  Consistency is key, so try to find just a few minutes a day to practice mindfulness and stick to it.  Approach this practice with patience and compassion, and look at each moment as an opportunity to regain connection with the present moment and find peace within yourself. 

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