How often have you walked out the door and into your day without even thinking about how you’d like things to go? And before you know it, it’s already 5:00 pm and you’re getting ready to go home. It’s like you’re half present in your life.
Mindfulness is about choosing to pay attention to the present moment in a curious and nonjudgmental way.
Here are 4 easy ways to get you started.
Studies suggest that mindful eating may be an effective way to prevent binge eating. So sit down and take time to chew your food instead of scarfing it down on the go. Soak up the entire sensory experience of eating a meal – from the culinary flavor, aroma, and ambiance to the people you’re with. Also, stop checking your phone when while you’re eating.
Focus on one thing at a time
A lot of people think that they can get more things done when they multitask. But the truth is that multitasking hinders your performance and makes you more prone to making mistakes. Why? Because you never get fully “in the zone” for either activity.
Stop multitasking and focus on one activity at a time. Or if there’s a lot to do, it is best to prioritize tasks or practice the art of delegating.
Breathe whenever you can
Anytime you practice diaphragmatic breathing, your heart rate slows down and you feel calmer with each breath you take. This exercise is a great way to bring our awareness to the here and now.
Sit or lie down on a comfortable, flat surface. Then, inhale through your nose and breathe out through your mouth. Do this for about five minutes and you’ll feel more conscious and connected for the rest of the day.
Unplug from time to time
Scrolling through social media can often let our minds wander into negative spaces. Avoid this by taking a digital detox whenever you can.
Give your email a break when you’re at home. Take a step back from technology when you’re on vacation or spending time with your family. Airplane mode is your friend. Don’t be afraid to use it.
Mindfulness takes practice and effort. In the beginning, you may notice that your mind wanders repeatedly, and that’s fine. But as you practice mindfulness in small ways as often as you can, you’ll realize that you’re living a more mindful life that allows you to become more conscious of everything you’re doing.