Mindfulness is extremely powerful and underestimated in our society. We can use it to make our lives a little calmer and a little simpler. It can be in the form of meditation, prayer, or just being present in the moment.
People have the idea that meditating or being mindful requires a lot of time and a dark, quiet place with candles lit. Don’t get me wrong, you can totally do it that way if you have the means. It sounds great, but for most people meditation comes in the form of pausing or being present. The goal is so find what works for you and is realistic for your life, so you will be more likely to stick with it.
“The body benefits from movement, and the mind benefits from stillness.”
-Sakyong Mipham
One way you can incorporate mindfulness in your day is to give yourself 10 minutes to either close your eyes or go to a place with little distractions. For me, this is when I first wake up and am still in bed.
First, I think of 3 things I am grateful for. (This is also great to do before bed at the end of the day) Then, I set my timer from anywhere to 5 to 15 minutes depending on how I am feeling, and I do either a guided or silent meditation.
I often struggle with my mind wandering. This is totally normal. It’s what our minds are supposed to do. The purpose of meditation is to practice becoming aware of our wandering mind and to bring the focus back to our breath as many times as needed. The more we can practice awareness of our thoughts, the easier it is to quiet the mind when something happens that is out of our control.
Another way to bring mindfulness into your day is to focus on being more present. The power of mindfulness is in the small details of our lives that often go unnoticed: the doors we walk through, our hands preparing food, our feet taking us places, the room we are in. Set a couple reminders on your phone or post sticky notes where you know you will see them regularly during the day to pause and notice all the little things around you. This helps us from thinking too much about the past or the future – both of which we have no control over.
Here are some simple ways to incorporate gratitude & mindfulness into your day
-Taking a breath after you spill something before you react and lose it
-When you’re walking or out in the world, try to notice more things around you like smells, sights, feelings, tastes
-Giving thanks to the universe or God or whatever you choose for waking you up in the morning
-Get outside: nature is one of the quickest ways to reconnect with ourselves and feel more grounded
-When you feel anxious or overwhelmed, close your eyes and inhale for the count of 4 and exhale for the count of 6. Repeat as many times as you want
-Set reminders on your phone to stop and breathe, relax your shoulders, unclench your jaw and sit or stand up straight
-Combine movement and mindfulness – meditate before your workout, or try a walking mediation
The more you are able to pause and reconnect with your breath and the present moment, the calmer you become. The calmer you are, the clearer you think and can make decisions which will ultimately help you create the life you want to live.
Resources that help me stay consistent:
Insight Timer: an app with thousands of options from guided meditations, music meditations, talks on so many different topics relating to mental health, and it gives you milestones to help you stay consistent and encourage you to make it part of your routine.
Here’s an example of a quick meditation I like to do in the mornings:
Gabby Bernstein: her meditations which are available on her website or on Youtube. She also has several books on the power of your mind and connecting with the universe to create your life. She also has a free app called Spirit Junkie that gives you daily affirmations.