How to Practise Mindfulness Everyday: Simple Strategies for Beginners

Sharon Moore June 13, 2013

A huge body of research has shown us that practising mindfulness has a significant role in promoting good health – physically, mentally and emotionally. But in this extremely busy world where people are constantly rushing from one task to another, is there any chance to be mindful? The answer is a resounding “YES”. But this leads to another question: HOW?

Practising mindfulness means being present in each moment – being aware of yourself, your feelings and everything that surrounds you, and not being consumed by the past or worried about the future. It’s about focusing on the ‘here’ and ‘now’. As you make mindfulness a part of your routine, you will notice that you become calmer, less anxious, and more prepared to face challenging situations. Mindfulness also gives you a sense of joy and gratefulness about who you are and what you’ve got at the moment.

Some other benefits of practising mindfulness are improved sleep, optimism, better mood, enhanced alertness and focus, concentration, and reduced stress.

It doesn’t matter if you are the busiest person in the world. There’s always a time for everything. Even during your regular workday, you can still practise mindfulness. Here are ways to do it:

Bring awareness to everything you do.

How many times did you drop and broke a plate because you are too absorbed with a different thought whilst washing the dishes? How often are you able to give 100% of your focus on an office task without any thought of the past or the future entering your mind? Do you even pay attention to the sensation that brushing gives to your teeth and to your gums? How about the level of sweetness, saltiness or sourness of the food you’re eating? If you’re like most people, you tend to do everyday routines without giving them your full attention. It’s like doing the task without ever realising you are doing it. A good starting point to incorporate mindfulness in your life is to start paying more attention to everything you do. For example, as you head to your office, gain awareness of your surroundings. See the flowers around, the grass that has probably grown taller, the smell of the pine trees, the sound of the busy streets, and the different facial expressions of people you meet. As you go along, you might find this simple activity more enjoyable than you thought!

Do it in the morning.

Before finally getting up from bed, take a few minutes to lay still and breathe deeply. Focus on your breathing, to the stillness of your surroundings, to any sound you hear or smell that might be present. Concentrate and keep breathing. Practising mindfulness in the morning is a great way to jumpstart your day and make you less vulnerable to stress and anxiety. If you find yourself dozing off, you can practise it after having your coffee or tea.

Focus on your breathing.

Stuck in traffic? Feeling upset, angry or anxious? Feeling dismayed? Whenever you find yourself in a stressful situation, focus on your breathing. Events that make you feel down are actually good opportunities to be mindful. Just inhale and exhale deeply, focusing on your breathing. In less time, you will feel calmer and more relaxed.

Practise it while you wait.

You arrived to your doctor’s office an hour earlier than the usual but still you find yourself waiting in the line. Waiting could feel like a nuisance, a waste of time, or a source of frustration. But just like any other stressful circumstances, it can also be a good time to practise mindfulness. Look around you. Again, focus on your breathing and allow everything else to just be. You will be surprised of how really time flies so fast.

Learn to meditate.

Getting a formal training on meditation could be the easiest way to incorporate mindfulness in your life. Just like any other discipline, you can’t master mindfulness unless you learn it. Meditation is one way to learn and master mindfulness. Find a professional meditation teacher. You can join weekend classes if you work full time during weekdays.

Give yourself 15 minutes each day to sit and be still.

Just 15 minutes of mindfulness a day can have a dramatic impact on your health. You decide when you will do this – maybe in the morning, during your lunch break or before going to bed. Just sit down and be still. Let your mind wander and allow those thoughts to float without judging yourself or suppressing them. Do it while you are breathing in and out properly.

These tips may appear very easy to follow but they could be more challenging than what you expect, especially during the first days. But eventually, you will become used to practising mindfulness and making it a part of your lifestyle. Mindfulness is something that none of us should miss, as it offers amazing benefits to our mind, body and spirit.

Do you practise mindfulness? In what way or ways does it improve your health and well-being? Can you share some strategies you use to achieve mindfulness? We’d love to hear from you. Feel free to post a comment below.