Psychology Today defines mindfulness as a state of active, open attention to the present. Mindfulness is often associated with meditation, but it is helpful in everyday life. Mindfulness allows our thoughts and emotions to pass without judgement. Adopting a mindful outlook on life will keep you present and aware of your inner processes and experiences.
Practicing mindfulness has been proven to reduce symptoms of anxiety and depression. Mindfulness allows negative thoughts and feelings to pass through us without us dwelling on them. We develop self-compassion and confidence when we practice intentional awareness. Below are some simple ways to add mindfulness into your daily life. Because mindfulness is rooted in acceptance and awareness of the present, these strategies can help to prevent feelings of stress.
- Wash your hands: Every time you wash your hands, bring yourself back to the present moment. Focus on the temperature of the water and the sensations you feel.
- Eat mindfully: When you find yourself eating on autopilot or with distractions, take a minute to slow down and savor your food. Taste each bite and acknowledge the flavor, texture, etc.
- Set an intention: Start each morning with one minute focused on how you want to go through your day or the attitude you’d like to embrace.
- Try 4-7-8 breathing: This breathing method involves inhaling for four seconds, holding for seven and exhaling for eight seconds. Do this for one minute.
- Try box breathing: For one minute, inhale for four seconds, hold for four, exhale for four, and hold for another four seconds. Repeat until the minute is over.
- Reset at the door: When you pass through a door and enter a new space, take the opportunity to do a mindful reset.
- Watch the clouds or something outdoors: When spending time outside, pick a cloud or anything in your environment to watch for one minute. Notice shapes or appreciate the beauty of the sky.
- Practice gratitude: Spend one minute focused on what you’re grateful for. Write it down or simply just acknowledge it in your mind.
- Trace your hands: Take one of your index fingers and trace it up and down your fingers on the opposite hand. As you trace up each finger, take a deep breath in. Breathe out while tracing down each finger.
- Stretch: Do a short stretch and pay attention to all the sensations you feel in your body.
- Pause for a moment of self-compassion: Whenever you find you are being hard on yourself or you are in a difficult situation, take a moment to put your hand over your heart, breathe and offer yourself some words of affirmation.
- Be aware of your senses: Choose one of the five senses to focus on and pay attention to all the things you can see, touch, smell, hear or taste.
Life can be overwhelming, so it’s important to take time to slow down and be mindful daily. We encourage you to try some of these mindfulness exercises this week to feel the benefits!
By: Megan DiPietro
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