Simple Practices To Find Mindfulness
“The present moment is filled with joy and happiness. If you are attentive, you will see it.” Thích Nhất Hạnh.
Before I found mindfulness, I was stuck in a perpetual state of work-related anxiety. As the stress continued to build, I got the uncomfortable feeling that I was wasteful of opportunities in my personal life. I was missing precious time with my family because I couldn’t turn off my work mind.
I knew I had to do something.
As if the universe was directing me, I came across a book about mindfulness and, I found that I didn’t require a set time to practice it. I could be mindful at any time and just fit it into my normal schedule. A moment here, a moment there and surprisingly quickly it became a HABIT. I was calmer, more focused, and my mental health was improving.
Think of each situation as a trigger to bring you back to the present moment. You can start with the practices below or you can add more.
- Waking up and getting out of bed.
When you wake up, take three deep breaths. This will quiet your mind and give your brain an oxygen boost to get yourself out of bed. Then, when you first stand, take a deep breath in and stretch your hands as high as you can toward the ceiling, fingers pointing straight up. Then, as you breathe out, relax, lean forward, and try to touch your toes.
- Listen to music to center yourself.
Completely immerse yourself in the song. Be aware of the volume, cadence, tempo, the uniqueness of the sounds.
- Writing a to-do list.
Whether you do this first thing in the morning or last thing at night, creating a to-do list can suppress anxieties and bring your attention to exactly what you have to do throughout the day.
- At your desk.
If you work at a desk and catch yourself slouching, take a deep breath, sit up straight, and relax the muscles in your face, your neck, and finally your shoulders. Or use your phone to set an alarm to remind you to spend a few seconds bringing your awareness back to your breath.
- Lying in bed.
Before you go to sleep, think of one thing you were grateful for that day, no matter how big or small, or how difficult the day was. This will condition your mind for positivity. See help you sleep better.
As you start to see the benefits of these daily practices, you’ll feel more focused and energized. Practice mindfulness now, and you’ll enjoy the rewards for years to come.