Hello there! Welcome back to Mindful Mondays.
I talked about a lot of ways on how to incorporate mindfulness in certain situations like dealing with difficult people, achieving acceptance, being aware of your negative vibes, and all the things you should know about this practice, but I still haven’t shared with you how to apply it in your everyday life.
And with that, I’m very sorry! lol. So, for today I will be sharing with you some super easy ways that count as being mindful. Who knows, maybe you are not aware that you have been doing this all this time!
People are so busy every day that they think there’s no time to take a step back and analyze what’s going through with their life. That is because we have this automatic way of thinking that keeps us set in our ways.
And yes, these simple mindful practices that I’m about to share with you are so easy, yet there’s one thing that will hinder you from maintaining this day by day. And that is your automatic mind.
I’ll probably make a second post about some techniques that will help you transition your habitual way of thinking, but for now, please keep in mind that this also takes time, and a lot of conscious effort, for you to see some improvements in your life. To start off, there are four mindful actions that a person can do:
Although it’s very hard to do these things all at once, I will try and give you practices from each one of these actions so that you can try and exercise them all.
On a side note: if you have any requests or suggestions about the things I post about, or if you have any particular question in mind about mindfulness, let me know in the comments below (or privately via email), and maybe we can do something about it!
Anyway, without much ado, try to do these simple mindful practices every day and let me know how it goes!
Tune into your breathing
I think that in every blog that I read, and also those meditation videos that I use when meditating, they always–if not, so often–say that tuning into your breathing makes you aware. This means that this basic act makes you mindful.
Making aware of your breathing is being mindful.
As a more profound explanation of why noticing your breaths or your breathing pattern counts as being mindful, it traces from the process of anchoring yourself back to the moment.
Whenever we feel like there’s an endless chatter in our minds, we ought to find something to bring us back. And aside from other things we can do to make us consciously present– like moving our fingers and toes, noticing how our weight pushes us down when we sit or listening to the wind coming from our window– breathing is the most constant thing that happens at the moment. It is always present.
I think it’s the best and easiest way to anchor our wandering minds. And so, this first tip is very important for you to understand. You may want to start with breathing exercises every morning. This will help you activate your mindful state.
If you don’t want to do breathing exercises, another situation where you may practice this is whenever you feel stressed, anxious, or if you’re on the verge of intense emotional involvement. This will surely help you clear your mind.
Try to appreciate that you are actually, with full intent and awareness, breathing in and breathing out. For all those times that you barely notice that you are breathing and alive at this moment, think about it and try to let them flow in your mind.
I want this post to be as much detailed as it can get because you might think that three puffs of breaths are enough to be mindful and control your temper.
You might want to read more of some tips on how to effectively focus on your breathing:
- Take a few deep breaths
- Focus your attention to your breathing
- Breathe in a normal pattern but with intention
- Notice how your chest moves up and down while you breathe
- Notice those short breaks whenever you go from inhale to exhale
- Repeat it a couple of times so that you will get a hang of it
- If you’re done, relax your attention
If you noticed, doing this exercise will feel like there are two worlds around you. That external environment where you hear the dogs barking outside, and that internal, more personal one wherein you are present and everything is dark around you.
Ask yourself how you’re feeling
This may come off a little bit weird but how do you think some people meditate and self-reflect? They start by asking themselves a question. In this context, asking yourself what you feel is simply focusing on your internal (emotional or mental) state.
Don’t do this while washing the dishes, that’s not being mindful at all! And besides, being mindful of your feelings requires a bit of internalizing and honesty. It’s like writing a mental essay of your answer about the question, “How Do You Feel Today?”
The first ones to finish are usually those who give unsubstantial answers. But this isn’t an essay, it’s more of a personal journal in your mind. This is you figuring out your true sense at this very moment.
You can do this at the end of your day before you sleep. Try to be honest about how you felt this day. Did something go wrong? What did you feel about it? Self-assessment is a very crucial and helpful practice of self-care.
Wake up and set your intentions for the day
One effective way to set your mood right for the day doesn’t take an hour. And that is, setting up your intention. Your everyday mornings are very important when you want your day to work out fine.
Setting your intentions for the whole day isn’t practically making a to-do list and getting them done. More simply, it means to try to think of the things that you expect to happen for today.
What do you look forward to? Do you have things you’re excited to do today? What do you expect to feel for today? Sit down and take a moment to think about this.
When you do this, you are actually teaching yourself to be mindful throughout the day. Starting your day with intention is also getting ready to be aware of the things you expect coming your way.
Once you’ve finished figuring out how you intend to work your day out, welcome all the things that will happen that day. As what we always say:
Another day is another endless list of possibilities
Try to do things one at a time
We have become really good a multitasking, don’t you think? And for some good reasons, multitasking is very useful on a busy day. But do we really need to multitask everyday?
To tell you honestly, multitasking is one of the products of having an unmindful mind. When we multitask, we focus on getting things done at once rather than attentively doing those things presently.
In worse cases, we become impatient, we lose our temper, and then we wonder what could have gotten wrong. Well, I’ll tell you what went wrong:
You are doing things automatically.
You answer your phone while you cook dinner. And you ask, “why was the meat burnt?” “Why didn’t I understand what my friend said on the phone a while ago?”
Do you really want to multitask everything you do in life? If not, then try to do things one at a time. Mindfulness is about having your attention focused on what you currently do and not thinking about getting it done.
Savor the current moments when you read a book, write a novel, and cook that delicious dinner. I’m sure you’ll get more sense of what you do and produce greater outcomes for your tasks.
Listen more intently today
Start exercising your mindful listening skills by letting your body and your mind indulge with some music and some sounds present around you, like the sound of the TV, the sound of your keyboard when you press those keys (or the sound of the police. Whoop whoop, right?).
Pushing my awful joke and my slightly ruined dignity aside, listening to someone can take more effort than just listening to random sounds so I think you should start off with the latter one. The key is to let your body respond to what you listen to and pay attention to how it makes you feel.
Sounds can physically manifest through your body; it’s what those horror movies do! They can be tricky and drive us emotionally engaged.
Have you tried watching a horror movie without those ominous sound effects? No, because that would be boring, right? The goal of the movie is to make you feel scared too, and those sounds portray a huge role.
Hearing something that happens at the moment renders your awareness fully functioning. This means that you become conscious of what’s currently happening in the whole picture.
Listen to someone’s story
If you’ve managed to become aware of those sounds, try to add more comprehension and compassion to your listening skill. Talk to someone today and ask how they are.
They will probably tell you a story, give you a rant, or whatever they feel like sharing. Listen to the voice of that person. Do they sound mad? stressed? happy? or do you sense worry through their voice?
When listening to someone, it’s important to remove all judgments and emotional attachments aside to be able to look at things more objectively, and ask yourself, what do you intend to happen if you listen to that person?
Do they just want someone who can listen to them or someone who can give them advice? Regardless of which, try to take it all in and cultivate compassion and understanding for that person. This will make you wise not to respond quickly and take a moment before sharing your thoughts.
Be mindful with what you eat
Mindful eating is honestly my favorite. This helps me enjoy the food that I eat and appreciate how it helps my body. Being mindful while eating also gives you time to chew and savor your food, which is a healthy habit, by the way.
Don’t just stuff food down your throat, it’s unhealthy and it’s also responsible for weight gain. Try and concentrate on what your food really tastes like. This may help those taste buds become sensitive and your cognitive tasting ability might enhance.
When you become aware of your own breath, aware of the touch, feeling, taste, smell, and the sounds reverberating around you, congratulations, you are fully present. You have managed to escape your mind and be alive at the moment.
Before it gets any weirder, I’ll stop here and ask you guys to try and do these easy exercises every day. I have to admit, I am still working my way through listening to someone and doing things one at a time but I can say that they are very helpful.
Have you done anything listed in this post? What did it feel like after? Are you doing it everyday? If not, what seems to stop you from maintaining this exercise?
Let me know by commenting down below! If you found this post, useful or informational, hit like and share, or reblog! 🙂
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