In the frenzied pace of this day and age, mindfulness has become a lost art! Our days are filled with noise constantly bombarding our headspace. Our phones “ping” louder than our thoughts and traffic roars above conversations. It’s no wonder we’re struggling to find meaningful moments in the symphony of chaos. As you juggle the cacophony of work deadlines, social commitments and tasks at home, practicing mindfulness can help you reclaim a sense of calm and clarity. Exploring some practical techniques to help you find your melody and rhythm again.
Mastering Mindfulness
Mindfulness is the practice of paying focused, nonjudgmental attention to the present moment; being fully aware of your thoughts, feelings, sensations and surroundings without being overwhelmed by them. The objective being; to reduce stress, improve emotional resilience, and enhance overall well-being.
Strategies for Staying Present
01.
Halt the Hyperventilation and Take a Breath
This simple practice is not only effective in grounding you in the moment, but it slows your respiratory and heart rate, bringing your back to a stable baseline. To mitigate the stressful spiral before it starts, incorporate this practice into your daily routine. Inhale deeply through your nose, allowing your abdomen to rise, and then exhale slowly through your mouth. As your nervous system calms and slows down, so will your racing thoughts. Consider setting aside a few minutes each morning to practice deep breathing, and use it as a quick reset throughout your day. You can do this at your desk. At a traffic light. Or even on the porcelain throne!
02.
Mindful Meditative Moments
Mindful meditation doesn’t have to involve a yoga mat and incense. But if thats your jam, by all means! Find a quiet space, (this may be the shower if you’re a busy mom, or lunch break if you sit at a desk all day!). Sit comfortably, and close your eyes. Pick a mantra to repeat: “I am enough, just as I am”, “I choose peace over pressure”, “my worth isn’t measured in my busyness”, “I embrace calm amidst the storm”, When your mind wanders, gently guide your attention back to your meditative exercise. Regular meditation practice can enhance your ability to remain present and reduce feelings of anxiety.
03.
Cultivate Gratitude
Acknowledging and appreciating the positive aspects of life shifts our focus from what’s lacking to what’s abundant. Chances are, as you start to cultivate this practice, you’ll find many things you take for granted. Keep a journal and write down three things you’re grateful for each day. They can be simple: “pumpkin spice creamer”, “a dancing fire on cool nights”, and “cozy socks and cuddly sweaters” come to mind a this time of year! This practice helps foster a positive mindset and encourages you to savor the present moment.
04.
Awaken Your Senses
Enhance your intentional mindfulness by activating your senses in your daily activities. Simply paying attention to the textures, smells, sounds, and tastes of what you’re experiencing can be a beautiful practice. For instance, when eating, slow down and savor each bite noticing the flavors and textures of your food. Take a walk and observe the “crunch” of freshly fallen leaves on the ground beneath you. Drink deeply of the sounds and smells of changing seasons. The morning light that comes in at a different angle in the fall. Engaging your senses can anchor you in the present and make ordinary moments more meaningful.
05.
Disconnect to Reconnect: Master Tech Boundaries
Nothing pulls us away from the present quite as frequently and ferociously as technology! Our hand-held devices make it too easy to constantly juggle real-time scores, breaking news alerts, and endless social media feeds, leaving us with barely a moment to enjoy the show we’re actually living! To counteract this, establish boundaries for technology use. Set specific times to check emails or social media, and designate technology-free zones in your home. When you get home from work, plug in your phone and turn off notifications! By consciously limiting your screen time, you create space for more mindful interactions and activities. Practice being present with your people!
06.
Make it a Habit
Mindfulness might sound inti