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Mindfulness is the art of living in the present moment. In general, it has been found to be a helpful tool in stemming stress and improving well-being. Though meditation may be what comes to the mind of most, mindfulness extends beyond that. You don’t have to be still and quiet; you can bring mindfulness into daily living to facilitate calm and clearness of mind. Here are practical everyday life techniques to practice mindfulness.

Mindful Breathing

The most available and easiest method involves mindful breathing. It means devoting several seconds to respiration to keep one present. A person should be able to feel every inhale and every exhale, the air entering the body and leaving it. This can easily be done everywhere, whether you are stuck in a traffic jam, working at the office, or taking a walk. It is fast and resets your path to reduce stress and help in relaxation.

Mindful Eating

Eating mindfully simply means paying attention to the wholeness of the eating experience. Instead of gobbling food, take time to notice colors, textures, and flavors on the plate. Take small bites and chew slowly; take notice of what it is like when the taste buds detect a flavor. This way, it adds to the eating experience and aids in developing healthy eating because the body becomes aware when it has had enough food.

Body Scan

A body scan is done by becoming aware of different parts of the body, often from head to toe. This may facilitate the recognition of areas of tension that have gone unnoticed and allow relaxation. As you mentally scan each area, notice any discomfort, tightness, or stress, and then release those areas with each exhale. This technique can be helpful at nighttime in order to fall asleep or during a busy day when you need to reduce tension.

Mindful Walking

A routine walk can be transformed into a mindfulness exercise with amazing results. While walking, pay attention to your feet touching the ground, the rhythm of your steps, and the environment around you. Observe the sights and sounds, the smells; let yourself be ‘in’ the moment. Working these mindfulness techniques into daily life will help develop calmness and presence in the everyday experience.

References

1. https://positivepsychology.com/emotion-regulation/
2. https://medium.com/@Healing.with.Hippie/mindfulness-in-action-c180913feedd
3. https://www.mindbodygreen.com/articles/ways-to-be-mindful