8 Ways to Practice Mindfulness
"Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.”
― Jon Kabat-Zinn
Mindfulness is best described as awareness that arises by paying attention to what is occurring in the present moment in a nonjudgmental way. By becoming more aware of our thoughts, feelings, surroundings, and activities throughout the day, it allows us to cultivate a sense of peace and balance that extends into our entire life.
To be mindful is to be fully present and rooted in the moment, not thinking about the past or the future. However, we often live our lives on autopilot. As shared by Jacqueline Carter at the Mindful Life Conference, studies found that people spend nearly half their time (46.7%) thinking about something other than what they are actually doing.
Having the ability to slow down, pause, and be fully aware in the present moment, takes practice. You can start bringing more mindfulness to your life by simply paying a little more attention to your daily activities. Every moment is an opportunity to practice. Below are some tips that I hope you will find helpful.
8 WAYS TO PRACTICE MINDFULNESS:
When you first wake up in the morning: Bring your attention to your breath, noticing each inhale and exhale. Observe your breath for a few minutes before getting out of bed.
Throughout the day: Bring mindfulness to each activity you do, even small everyday tasks, such as brushing your hair. Doing routine tasks with intention is a good way to practice mindfulness. Next time you prepare breakfast or wash the dishes, notice each step with awareness. We can turn daily tasks into mindful moments.
During meals: Bring awareness to seeing your food, smelling your food, and tasting your food. Eat slowly and savor your food. Notice how nourishing the food is for your body. Practicing mindfulness during meals will also encourage you to make healthier food choices.
Pause, notice, observe: Take moments throughout the day to pause and notice what is arising in the environment around you. Look around and bring your attention to things that you don't normally notice. What do you see, feel, smell, and hear? Simply pause, notice, and observe.
Bring awareness to listening and talking: One of the greatest gifts you can give someone is your full attention. Listen with an open mind, and pause before you speak. As Frank Ostaseski emphasized in the Mindful Life Conference, "The practice of mindfulness includes the cultivation of a compassionate heart." Give others your undivided attention and practice mindful listening.
Take time to notice sensations in your body: Throughout the day, be aware of tension stored anywhere in your body, such as in your neck, shoulders, or back. Take a moment to do some gentle stretches, or take a break from your day to go on a mindfulness walk. Feel the sensation of your feet touching the ground as you walk. Connect with nature. Do you feel the sun on your face? Is the wind blowing? Do you hear the birds?
Notice your thoughts: Before you go to sleep at night, notice your thoughts without judgment. Recognize that thoughts are only thoughts, and simply let them pass by like clouds in the sky. Shift your attention to your breathing. Take 8-10 slow, mindful breaths and then sit quietly for several minutes. This is a great way to promote relaxation.
Try guided mindfulness sessions: Try using an App with guided mindfulness meditation sessions to unwind at night. A great option is to use the BrainTap Meditation Headset. This headset delivers gentle pulses of light through special earphones and a visor. This new technology, plus a 20-minute guided mindfulness session, has the ability to induce your body's natural relaxation response—a perfect way to end the day!
BENEFITS OF MINDFULNESS:
Improves concentration
Enhances self-awareness
Increases calmness and peacefulness
Reduces stress and anxiety
Increases resilience
Improves health and well-being
Marcela’s Yoga Boutique offers a variety of gifts and services to nourish the mind, body, and soul. My goal is to inspire people to live healthy, well-balanced lives.
Wishing everyone a happy, mindful, and fun summer!
Namaste,
Marcela