5 Mindful Practices that We Can Do Every Day
“The present moment is filled with joy and happiness. If you are attentive, you will see it.”
― Thich Nhat Hanh
To avoid living our lives in an autopilot, we need to make way and practice how to be more present.
In my blog “Being in the Moment”, I asked you some questions and I encouraged you to try and be more present.
But how can we do it? Do we need to create a big change in our lives to be more present?
Do we need to let go of everything all at once and move to a sacred, peaceful place?
Though that may sound appealing, we don’t need to make a drastic change in our life to practice mindfulness.
In fact, we can start by allotting a few minutes every day. So today, I want to share the mindful practices that we can do, to be more aware and to enjoy the moment.
Practice mindful meditation
Though meditation is usually practiced by Buddhists, it can be done by anyone. For me, meditation is a way to train our mind. If we need to exercise our body then we definitely need to exercise our mind too. Aside from increasing our awareness and focus, meditation has a lot more to offer. Meditation lessen our stress, lowers our heart rate and blood pressure.
Okay, enough of those explanations and let us proceed on how to meditate.
GUIDED MEDITATION FOR BEGINNERS
SIMPLE MEDITATION FOR BEGINNERS
- Sit comfortably. Other people do meditation while lying but it’s better to sit so you’ll not fall asleep while meditating.
- Set a timer. I’ve been using an app called tide, it’s a timer with some added features. You don’t need to do 30 minutes of meditation right away. As the name implies, you can start by meditating for 2-3 minutes a day. Let yourself be comfortable with the exercise first.
- Close your eyes.It’s easier to focus on what’s inside if you don’t see anything that can steal your attention outside.
- Focus on your breathing. Breathe normally. Focus on the rise and fall of your chest, your stomach muscles and your shoulders.
- Acknowledge your thoughts. Focus is very important in this exercise but at some point your mind will start to wander. Don’t be discouraged because it happens. Learn to acknowledge your thoughts without judging them. Then, get your attention back to your breath.
Gone are the days that multitasking is the way to do our tasks. Aside from the fact that multitasking is not good for our brain it also snatches us out of the moment. When we multitask, we do a lot of things at once. Meaning to say, you can not focus on what’s in front of you because you’re thinking about your other activities. This can lead to stress and you’ll feel tired immediately.
I’ve been multitasking for a lot of years because I thought it was cool and that it’s a sign of productivity. But I’ve noticed how it messed up with my attention span. So now, I’ve been trying my best to do one thing at a time and I feel so much better and relaxed.
You can practice single-task through:
- Eating. When you eat, focus on your meal. Appreciate your food and let your mind and body savor it. You might be busy or you want to squeeze in some 30-minute clip, but try as much as you can to use this time only for eating.
- Finishing a task. Allot a straight 10-25 minutes doing only an urgent or important task in front of you. Put your phone on the other side of the house or your room and work!
Practice the pause
Remember to pause every time you feel like your emotions are out of your control. Breathe and ask yourself these questions:
- Is this the right thing to do?
- Why am I acting this way?
- Will I regret this later?
- Is this kind?
- What are the possible results? ex. What will happen if I slap that girl?
- Is there any other way to do this/ to face this situation?
When we let our emotions control us, we do some things that we end up regretting a few minutes after. So it’s very important to pause and assess yourself and your situation.
Always remember: Everything is temporary. What you’re feeling right now, will not have the same effect on you next year or 5 years after
Be mindful of what you consume
Social media and our phones take too much of our time. A time that we can use to create, to learn a new hobby, to do some self-care, or to read a book. We need to stay updated with what’s happening in the world, but we need to be mindful of what we consume every day. Our time is precious so might as well use it to do something more valuable.
Do something you love doing or be with someone you love spending time with
This is something that I would love to do more of this year. I’ve noticed that when I’m doing something I love or when I’m with the people that I love, I became more present. It’s because I’m sharing it to something or someone that is special to me.
I know that this practice is not something that we can do every day. We are not always with our family and we don’t always have time to do the things that we love. But, we can make them our priority and always schedule quality time for them.
You don’t need to practice all this at once. You can choose what will fit you and what you’ll like to try first. This blog is just a reminder that there are mindful practices that we can do easily.
It will not need too much of our time. It may take only a few minutes of our day, well except the last part. But, practicing mindfulness will have a great effect in the long run.
I hope that we’ll be able to live a more happy, meaningful and mindful life. <3 Cheers!