Being mindful has many benefits, but it sounds complicated and demanding. Also, some people think that practicing mindfulness requires meditation or yoga, for example. But mindfulness doesn’t have to include much time or yoga mats. What if we say there are plenty of easy ways to practice mindfulness in your everyday life? And by doing so, you can de-stress and do your best. So, no more excuses – let’s start!
1. Drink more water.
Our bodies dehydrate overnight, so start the day with a glass of water at breakfast. Pay attention to how that gulp is going through your body. Also, try not to think about anything else. To stay energetic, don’t forget to drink lots of water all day. It doesn’t sound hard, does it?
2. Make your bed in the morning.
While making a fresh cup of coffee to start your day, make sure to make your bed. Slow down your breathing as you smooth your sheets and tuck in corners. This way, making bed is not a chore, but a mindful practice. Further, you will feel as if you have already completed a task and started your day productively. Starting the day with a habit will help you develop other useful habits. It has also been shown that, since you spend a large portion of your life in your bedroom, the way it looks can severely affect your mood, so making the bed equals better mood and less stress throughout the day!
3. Enjoy your meal.
Avoid multitasking while eating your lunch – take at least 15 minutes to focus completely on enjoying your meal, allowing it to re-energize you. Also, chew your food slowly. While eating, enjoy the texture and the taste. This is shown to boost your mood and register more satisfaction, which further curbs overeating.
4. Organize things.
It doesn’t matter whether you’re at work or home, being in chaos can cause stress and anxiety. Picking things and organizing them is a pretty simple way to reduce that stress. Also, while doing so pay attention to every bit and piece of objects and to each placement of the object. To practice mindfulness while organizing, you are called to turn your attention to what’s happening right now: what you are thinking, what you are feeling, and what your senses are telling you.
5. Stretch whenever you can.
Nowadays, we spend most of our time at the desk, working, studying or just surfing the internet. To say that that amount of sitting is bad for our health would be an understatement. Be aware of your body and take a rest from sitting. Get up for at least a few minutes every hour and walk around your room or office, or use that time to stretch. You will see that it not only helps your body but your mind as well!
6. Turn off your devices.
Mobile phone ringing and beeping every now and then can cause anxiety. Also, we usually constantly check emails and social networks on our devices. It distracts us from our primary activities and people around us. Therefore, every once in a while turn off your devices. This way you’ll be more productive and refresh yourself.
7. Pay attention to your breathing.
Are you nervous before some big date? Take three slow and deep breaths from your belly before entering that room. Even if you’re not nervous, stop thinking about other stuff for a few seconds and just pay attention to your breathing. Try to feel how your stomach and chests move, how fast and deep is your breathing…
8. Walk mindfully.
You don’t have to sit and cross your legs to practice mindfulness. As you walk to the store or to work practice mindfulness. Focus on your breathing and each step you take. This way you’ll clear your mind of clutter, decrease stress, restore your sense of focus, and increases overall well-being.
9. Pause between actions.
Your to-do list is pretty long, right? Also, there are many things that you haven’t included there. But it is good to pause between your actions. Take a moment and be proud that you’ve done something. Let yourself to rest a bit. And don’t think about other stuff that is waiting to be done.
10. Do your routine activities mindfully.
Everything you do can be a way of practicing mindfulness, especially those activities that are not demanding. Try to pay more attention as you’re brushing your teeth before bed, for example. Try to be more aware – activate all of your senses. Maybe you’ll find those activities more interesting than you thought.
Mindfulness can easily be integrated into your daily routine. As we can conclude from above, there are so many tasks that we take for granted, but they are all primed for more mindfulness. However, nothing can be done in one day. Try practicing these tips for a few days and they will become even easier. Try practicing them for a few weeks and they will become habits!
 Heaversedge, J., & Halliwell, E. (2012). The mindful manifesto: How doing less and noticing more can help us thrive in a stressed-out world. Hay House, Inc.