9 ways to incorporate mindfulness into your day
written by Jasmine Irven
what is mindfulness?
Mindfulness is being present in the here and now; being aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. It is the antidote to auto pilot, and something which is often lost in our over-scheduled and chaotic lives.
As I’ve taken more time recently to slow down and to appreciate the ability to slow down, I’ve been finding more gratitude and beauty in these small and seemingly mundane moments that we often try to bypass; we seem to move through life with this anticipation that the next moment, the future moment will be better.
But, then that moment arrives and we are again searching for the following moment; unable to enjoy the present as it is.
As Thich Nhat Hanh writes in The Miracle of Mindfulness on the act of washing dishes,
“The fact that you’re standing there and washing dishes is a wondrous reality. You’re being completely yourself...If while washing dishes, we think only of the cup of tea that awaits us, thus hurrying to get the dishes out of the way as if they were a nuisance then we are not ‘washing the dishes to wash the dishes.’... we are completely incapable of realizing the miracle of life while standing at the sink. [And] if we can’t wash the dishes, the chances are we won’t be able to drink our tea either. While drinking the cup of tea, we will only be thinking of other things, barely aware of the cup in our hands. Thus we are sucked away into the future-and we are incapable of actually living one minute of life.”
And so, I am trying to embody this idea of mindfulness in more moments of my daily life, outside of my meditation time. Buddhism suggests that really we should be mindful 24 hours a day, with each act being carried out in mindfulness. This is easy to say, but to carry it out in practice is not.
However, whenever you can, try to set aside time for mindfulness. Whatever the task, try to do it slowly and with ease and mindfulness rather than rushing through to get it over with.
Focus on being present, and use your breath as an anchor; whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.
Give your attention to the task, being relaxed in the moment. Follow your breath, be conscious of your presence and thoughts and actions, and live in the moment.
If you’re looking for more tangible ways to incorporate mindfulness into your everyday, we’ve outlined 9.
9 ways to be more mindful
when you wake up
Before you become consumed with thoughts of what you need to do that day, take a moment to smile, and take 3 deep breaths. Inhaling deeply, exhaling fully. Do this before you get out of bed, check your phone, mentally prep your to-do list, etc. Be present in these early moments, and use this time to be solely yourself.
mindful breathing sitting up
Sit up straight, with your spine lengthened, your shoulders back, your knees crossed or underneath you, and closed eyes. Focus solely on following your breath, and let everything else go. Let a half smile come to your face to relax the worry-tightened muscles in your face. You may find it helpful to use a grounding thought like, “breathing in a long breath, you know, ‘I am breathing in a long breath.’ Breathing out a long breath, you know, ‘I am breathing out a long breath.’”
mindful breathing lying down
Spend some time either at night or in the morning focusing on your breath while lying down, with your hands at your side. Be careful not to prop your head up too much (i.e. avoid using a pillow where possible which will block energy and breath pathways). Focus your attention on your exhalation and watch how long it is. Measure it slowly by counting in your mind. After several times, you will know the length of your breath. Now, try to extend the exhalation for one more count. In this way you will gradually slow your breath, relax your body, empty your lungs of more air, and become more present.
mindful body scan
Our bodies hold a lot of stress and tension, that we’re often unaware of. Set reminders on your phone to check-in with your body. Stop whatever you’re doing, close your eyes, take some deep breaths and move from head to toe in your mind, noting the sensations and feelings of your body. Where you can make subtle shifts to loosen tension (i.e. unclenching your jaw, releasing your shoulders, etc.), do so, and where you can’t, just observe and become aware of the sensations of your body. Continue to return to your breath.
mindfulness of your thoughts and feelings
The simple act of noticing your thoughts and feelings throughout the day as they arise is a powerful form of meditation. When a thought or feeling arises, your intention should not be to chase it away, but rather to acknowledge the presence, observe it, and let it pass through. When your mind wanders, or you become frustrated or upset, or you feel your emotions and thoughts becoming overwhelming, return to your breath.
mindful listening
When listening to music, or carrying on a conversation, focus on being present; on the sounds entering your ears. Breathe long, light, even breaths. Follow your breath, and be aware of it even while listening to the music, or your friends words. Don’t get lost in it, rather continue to focus on mastering the breath and your presence.
mindful movement
Go on a walk (outdoors, in a hallway, or a room), and focus on your breath as you place one foot in front of the other. If it’s helpful, count your steps up to 10, and then return to one. Or, say silently “left foot, right foot”. With each step, pay attention to the lifting and falling of your foot. Notice the movement in your legs, and the rest of your body. When your mind wanders or you’re interrupted, return to your breath.
mindful chores
When doing the dishes (as outlined above), or cleaning up, or making your bed, focus on the task at hand. Rather than rushing through to get to the next thing, focus on that single moment: the present. Return to your breath. Enjoy the simple act of whatever it is you’re doing. When your mind wanders or you feel yourself beginning to become impatient, return to your breath.
mindful eating
Eat a meal mindfully each day. This means eating without your phone in your hand, scrolling your laptop, or watching TV. It even means eating without talking to others. Instead, focus on the food in front of you. Focus on the smells of the food, the textures of the food on your teeth and tongue, the tastes and flavours of each bite. Chew each mouthful 15-30 times. Focus on the current mouthful, rather than anxiously rushing to the next forkful. When your mind wanders, return to your breath.
final thoughts
Consider how you can incorporate more mindfulness into your day; in which areas of life can you be more mindful? Which areas need more support? When in your schedule could you be more mindful? Do you need to say no to something to say yes to yourself?
Try to be more aware of what you need. Take time to just be. And in these in-between moments when you are present, you will find more joy and gratitude and peace.
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
