In today’s fast-paced world, mindfulness often feels like a luxury we can’t afford. Initially, when I tried to embrace mindfulness, it felt like an overwhelming chore filled with demands: be present, observe your thoughts without judgment, and find joy in each moment. As someone who experiences anxiety, these tasks felt impossible to accomplish.
How could I, caught in a whirlwind of thoughts and worries, ever take pleasure in mundane activities like washing dishes or sipping tea?
It seemed utterly unattainable.
But mindfulness is not as daunting as it first appears. It’s a method of immersing oneself fully in the present moment, free from judgment and attachment. It can transform your daily routine from a mechanical existence into a fulfilling experience.
You don’t have to wait for extraordinary events to bring you happiness. Every moment has the potential to be remarkable, shaped by your perception. It’s estimated that we spend over 45% of our time distracted by our thoughts. By nurturing kindness toward ourselves and focusing on the now, we unlock a surprising secret: increased happiness.
4 WAYS TO BE MORE MINDFUL
BEING PRESENT
“Be gentle with yourself. Think less and feel more. Be as happy as you can. You only have this moment.” ~ Dan Millman
Every day, we’re presented with countless distractions, from loud conversations to physical discomfort, pulling us away from the present. I’ve discovered that many of us often seek relief from our current circumstances due to what I call a “false sense of lack.” We frequently feel that we should be elsewhere or doing something different, leading us to overlook the beauty in our everyday lives. While your life may feel ordinary, it’s often those subtle moments that create a truly special experience.
MINDFUL BREATHING
Engaging in short breathing practices is an effective way to combat the overwhelming connectivity that dominates our lives. When you feel stressed, notice your heart racing, or feel shallow breaths, it’s essential to reconnect with your breath. Let your breath be your anchor.
Breathing meditation can help manage emotions and ground your thoughts, aiding in the release of tension as you connect with your body. This practice can be performed almost anywhere, though a comfortable sitting or lying position is ideal.
- Focus on your breath and feel the natural flow of air filling your body.
- Take a slow, deep breath in.
- Pause.
- Exhale slowly and pause once again.
As you practice mindful breathing, visualize your breath entering and leaving your body. If anxiety strikes, try combat breathing to soothe your nerves:
- Inhale through your nose, expanding your diaphragm, counting to 1, 2, 3, 4.
- Hold your breath, counting to 1, 2, 3, 4.
- Exhale, counting to 1, 2, 3, 4.
- Hold for another four seconds, then repeat until your breathing normalizes.
PATIENCE
Waiting can often lead to feelings of impatience and discomfort. Remember that nothing is wasted when you practice mindfulness and presence. A busy life shouldn’t be an excuse for neglecting mindfulness; in fact, the more hectic your schedule, the more rewarding it can be to integrate mindfulness into your daily rounds.
Shift your perspective: when you find yourself waiting—be it at a doctor’s office, in a long supermarket line, or stuck in traffic—don’t view it as wasted time. Instead, see it as a chance to slow down and embrace the present moment. By developing the habit of returning to the now, you will never feel that you’re “wasting” time again. This approach also helps counteract the need for constant stimulation, leaving you more relaxed and harmonious.
COMPASSION + ACCEPTANCE
Experiencing negative thoughts is a universal aspect of being human. It’s essential to understand that negative thoughts serve a purpose. Resist the urge to fight against these emotions. Instead, acknowledge them without judgment, allowing yourself to feel and release them. Recognize negative thoughts merely as thoughts, and let them pass without resistance. By resisting, you may inadvertently amplify their power.
The truth is, it’s impossible to maintain mindfulness at all times, but striving to practice it most of the time is valuable. Allow yourself to experience those negative thoughts without judgment. Cultivate compassion, kindness, and acceptance toward yourself.
Ultimately, mindfulness is about awareness. Your mind will naturally gravitate toward distractions; it is your responsibility to gently steer your focus back to what truly matters.
