We live in a constantly connected world where it's easy to get caught up in what's happening on our devices rather than what's happening in real life. If you're looking for ways to be more present, mindfulness is a great place to start. Mindfulness is the practice of being aware and present in the moment, without judgment. It sounds simple, but it can be challenging to actually do—especially when you're used to being on autopilot.
The good news is that there are lots of small things you can do to bring mindfulness into your everyday life. Here are three mindfulness tips to help you get started.
1. Take Mini Mindfulness Breaks Throughout the Day
Whenever you have a few minutes of downtime—waiting in line at the coffee shop, riding the subway, or taking a study break—use that time to practice mindfulness. For example, you can focus on your breath, feeling the rise and fall of your chest as you inhale and exhale. Or, you can pay attention to the sensation of your feet on the ground or the sound of the wind rustling through the leaves.
2. Turn Off Distractions and Savor Simple Pleasures
One of the best things about mindfulness is that it doesn't require any special equipment or knowledge—just a willingness to pay attention to the present moment. When you're eating lunch, for instance, put away your phone and really savor each bite. Notice the taste, texture, and smell of your food, and how it feels in your mouth. This will not only help you enjoy your meal more, but it may also help you eat less because you'll be more likely to feel full sooner.
3. Practice Gratitude Each Day
Gratitude is one of the most powerful forms of mindfulness because it allows us to appreciate all the good things in our lives—even if they're small things like a sunny day or a friend's smile. Every evening before bed, take a few minutes to think about something that made you happy that day. Alternatively, you can keep a gratitude journal where you write down three things you're grateful for each day. Not only will this make you happier and more fulfilled; iI will also help attract more positive things into your life.
Take a look at this gratitude infographic to help you get started.
4. Be Present in Your Conversations
When you're talking to someone, be present in the conversation. Don't let your mind wander off to other things. Listen actively and pay attention to what the other person is saying. Ask questions and make eye contact. This will help you connect with the other person and have a more meaningful conversation.
5. Notice Your Surroundings
When you're walking somewhere, take notice of your surroundings. Pay attention to the sights, sounds, and smells around you. Don't just hurry through your environment—really experience it. This practice can help you appreciate the world around you more and find beauty in everyday life.
6. Savor Your meals
Too often, we eat without really paying attention to what we're eating. We multitask while we eat or mindlessly snack on whatever is available. Instead of rushing through your meals, take some time to savor them. Sit down at a table and enjoy your food without distractions. Pay attention to the taste, texture, smell, and appearance of your food. This will help you appreciate your meals more and may even prevent overeating.
7. Take Some Time for Yourself Every Day
In our busy lives, it's easy to forget to take care of ourselves. We put our own needs last and focus on taking care of others first. But if we don't take care of ourselves, we won't be able to take care of others either. So make sure you take some time for yourself every day—even if it's just 10 minutes to relax or take a quick walk outside. Dedicate some time each day to do something that makes you happy and fills up your cup so that you can pour into others from a place of fullness rather than depletion.
8. Be Kind to Yourself
Part of being mindful is being kind to yourself— accepting yourself as you are in this moment without judgment or criticism .This doesn't mean that you shouldn't strive to improve yourself—of course you should! But try to approach self-improvement from a place of compassion rather than self-loathing . When you make a mistake , cut yourself some slack . Learn from your mistakes and move on . Everyone makes them , so there's no need to beat yourself up over them . Showing yourself some compassion will help reduce stress , anxiety , and negative self-talk .
Bonus tip: One easy way to practice gratitude each day is by using The 5 Minute Journal app (it's what I use). Every morning when you wake up and every evening before bed, it prompts you with questions about gratitude and other positive topics like accomplishments and mindful moments.
By taking mini mindfulness breaks throughout the day, turning off distractions, savoring simple pleasures, and practicing gratitude each day, we can help bring more mindfulness into our lives and live in the moment more often!
