When was the last time you allowed yourself to do absolutely nothing for at least ten minutes?
Cultivating a still mind is quite a challenge, especially in today’s fast-paced world, where we’re bombarded with a never-ending stream of information.
Think about it: you take care of your body by eating nutritious foods and exercising. You maintain your appearance and hygiene through regular grooming and thoughtful outfit choices. You even look after your car by getting the oil changed and the interior cleaned.
So, how often do you devote time to taking care of your mind?
Your mind is your most invaluable asset. It’s the birthplace of your ideas, emotions, and creativity. Thus, it deserves to be nurtured and cherished.
When Anxiety Strikes…
Like many others, you probably know that relentless inner voice that won’t quiet down. Picture your morning: as you brush your teeth, your mind races with a to-do list for the day: prepping the kids for school, whipping up breakfast, or taking the dog for a quick walk. As the clock ticks, the pressure mounts—30 minutes left, then 20, then 10. You hop into your car, already fretting about the tasks awaiting you at work. Upon arrival, you’re bombarded with thoughts like, “I need to reply to these emails,” “I have to return that call,” “That filing needs my attention,” and “This has to be done ASAP.” Even when leaving the office, your brain is filled with thoughts of dinner, chores, and checking your email.
Once you finally settle into bed, you are struck with the realization of something you forgot at work, and anxiety keeps you awake. More often than not, your mind races with thoughts of what you should be doing instead of simply being present in the moment.
You are, in effect, creating your own stress by fixating on anxieties. It’s a rather absurd cycle, wouldn’t you agree?
Yet this is a reality that many of us face. Thankfully, practicing mindfulness can effectively combat this anxiety. It cultivates a heightened awareness of your surroundings, enabling you to appreciate the moments you’ve been overlooking.
Mindfulness is an energy of awareness—being in tune with your environment. It involves observing your thoughts and feelings without judgment, a practice that can gradually reveal how much you’ve been missing.
SIMPLE MINDFULNESS EXERCISES TO IMPLEMENT TODAY
FIRST THING IN THE MORNING
During your morning shower, resist the urge to rush. As you prepare for the day, concentrate on the sensations of the moment. Feel the soothing warmth of the water against your skin, inhale the fragrant scent of the soap, and enjoy the texture of the silky foam. Allow the warm water to help your muscles relax and release tension. Brush your teeth slowly, engaging your senses fully. Although it may feel challenging initially due to your mind’s habitual rush, with consistent practice, you’ll find a newfound sense of calmness—a true superpower to start your day.
GRATITUDE
It has been said that “miracles happen daily—shift your perspective, and you will discover them all around you.” Embracing gratitude not only enhances mindfulness but can radically alter your outlook on life. You will begin noticing the small miracles you might have overlooked before. How does this connect with mindfulness? When you take a moment to reflect on what you are grateful for, you are actively being mindful. Look around your current space—who or what fills you with gratitude? Each morning, jot down five things that ignite your appreciation. Dive deeper than mere words; strive to genuinely feel that gratitude with all your heart. Commit to this practice for a week or more until it becomes part of your daily routine.
As mindfulness takes root, you may find that your feelings of gratitude blossom, too. You will likely discover that a racing mind often obscures the ability to appreciate the goodness present in your life.
TURN IT OFF
An anxious mind often seeks distractions to escape discomfort. To counter this, turn off your TV, silence your phone, and put aside your laptop for five minutes of complete stillness and silence. Initially, this silence may feel very unsettling. You might think, “This feels strange,” or “It’s too quiet. I don’t like it.” Your thoughts might drift to worries that have been bothering you. Acknowledge these thoughts as just that—thoughts. Instead of becoming entangled in them, observe them without judgment. Allow them to pass without clinging to them.
Over time, adopting this perspective will help you recognize anxious thoughts and feelings without feeling compelled to react or be controlled by them. This newfound detachment empowers you to move forward without identifying with your pain.
EAT MINDFULLY
This is an area in which I still face challenges, but I am consistently improving. For many years, I had an unhealthy relationship with food—not due to poor choices, but rather through mindless eating or skipping meals entirely. There were times I would keep eating past the point of fullness, especially if the meal was particularly delicious. I often found myself racing through meals prepared with care, choosing to multitask rather than savoring the experience.
As I’ve gradually shifted my approach to food—learning to eat only when I’m hungry and truly relishing each bite—I have discovered three significant changes. First, I only eat when I need to, not when I’m bored or simply looking for something to occupy my hands. Second, I genuinely enjoy my meals, appreciating diverse flavors and textures. Lastly, I no longer overindulge in social settings. Like managing gratitude, this practice intertwines with mindfulness; by enjoying every moment of my meals, I minimize distractions like scrolling through social media or checking emails, ultimately cultivating a sense of presence.
DON’T MAKE IT A CHORE
“Life is about starting over, one breath at a time.” – Sharon Salzberg.
As you embark on your mindfulness journey, remember: it shouldn’t feel like a chore. Avoid fixating on outcomes; the objective here is to enhance your life, alleviate suffering, and soothe your anxious thoughts. This process takes practice. Recognize that being fully conscious throughout the day can seem uncomfortable initially, particularly if you’re accustomed to constant distractions.
With ongoing mindfulness practice, you will find that worries and anxiety lose their grip on you. When negative experiences arise, such as encountering rudeness, mindfulness will enable you to acknowledge your anger, creating space for a thoughtful response. You will have the power to choose a different path, allowing negative emotions to pass without judgment.
Have you started incorporating mindfulness into your daily routine? Are there specific mindfulness exercises you practice regularly?
This content may contain referral links and/or PR samples/gifted products. Refer to my disclosure policy for more information. A version of this post was originally published in September 2016.
