Written by - Shreya Rathi (Counselling Psychologist)
One can enjoy the many benefits of mindfulness by finding ways that fit into your life. There are lots of options, and here are some simple examples of how you can add mindfulness to your busy day.
1. Start your day with a simple mindfulness morning activity: as soon as you wake up, take a moment to focus on the sensation of your feet touching the ground. Pay attention to how it feels. Notice the texture, temperature, and any other sensations you can feel. This brief practice can help ground you in the present moment and set a mindful tone for the day ahead. It's like giving your body and mind a gentle nudge to start the day with awareness and presence.
2. Instead of rushing through brushing your teeth, bring your full attention to the experience. Feel the bristles against your teeth and gums, notice the taste and texture of the toothpaste, and be present in this simple act of self-care.
3. While in the shower or bath, pay close attention to the sensation of the water against your skin. Feel each drop as it touches you. Observe the scent of the soap and the sound of the water. This can transform your morning shower into a soothing mindfulness practice.
4. As you get dressed and groom yourself, take a moment to appreciate the textures and colors of your clothing. Engage your senses in the process of getting ready. Notice how each item feels against your skin.
5. In the midst of a hectic schedule, when engaging in a conversation with someone, consider placing your phone out of reach, turning off your computer screen, or closing your laptop. This simple act allows you to make genuine eye contact with the person and actively listen to what they're sharing.
6. When you find it hard to concentrate, try this approach: Sit comfortably but not too rigidly in a chair, with your feet resting flat on the ground. Position your hands in a relaxed and balanced manner, and gently close your eyes. Now, shift your attention to your breathing, observing each inhale and exhale. After a minute or longer, gradually open your eyes, and then you can get back to your tasks with improved focus.
7. Pause for a moment to observe the people in your vicinity. As you do, aim to resist forming judgments or weaving stories about them. If your mind starts to make assumptions or judgments, gently release those thoughts and return to a state of neutral awareness. If you feel at ease, consider initiating a connection with a stranger, perhaps with a friendly greeting, eye contact, or a smile. But if you prefer not to, that's perfectly okay too; just peacefully observe the individuals nearby.
8. Dedicate a few minutes of your day or week to a hobby that truly brings you joy. Consider making this hobby a part of your mindfulness routine. As you dive into your hobby let go of any thoughts related to your busy schedule or daily concerns. This is your time to be fully present in the moment. Enjoy the process without worrying about the end result.
9. While working, take a 30-second break to stand up and stretch. As you do so, pay close attention to the physical tension in your muscles gradually releasing.
10. Give "micro meditations" a try — these are quick meditation sessions lasting just 1-3 minutes that you can do several times a day. Whenever you start feeling stressed, overwhelmed, or distracted, take a moment to notice your breath. It's a simple way to calm your mind and regain focus during busy moments.
Give these examples a shot or create your mindfulness techniques. Remember, mindfulness is accessible to everyone, no matter how hectic life gets. It means different things to different people, so find what suits you best for staying in the present moment. Begin with small steps, and know that practicing mindfulness doesn't demand a lot of time or special training. You can start right away, at this very moment.