25 Ways to Be More Mindful
25 Ways to Be More Mindful
With an overwhelming number of screens at our disposal and unlimited options almost everywhere we go, it seems harder than ever to just let yourself be. Enter the mindfulness movement, which encourages a greater awareness of our physical and mental self, as well as the world around us. Mindfulness, which has roots in Buddhism, is proven to have incredible benefits, ranging from decreased stress and greater productivity, to disease prevention. Check out our top tips for living a happier, healthier, and more mindful life now.
Journal
Journaling about your personal life — or just writing with a purpose in general — forces you to pay attention to the world around you and to the running inner monologue you've probably gotten pretty good at tuning out. Don't know where to begin? Check out Katie Daleabout’s book, Let It Out, which provides prompts and exercises for newbie diarists.
Let It Out: A Journey Through Journaling, $12, amazon.com
Unitask
We all think we’re pro multitaskers, but in reality, only 2% of us are actually capable of juggling multiple tasks. The rest of us are left less efficient, less effective, and more stressed when we try to get multiple things done at once. To really focus on whatever it is you're working on, seek to eliminate possible interruptions, keep your space tidy, and give yourself permission to tackle just one thing at a time.
Daydream
When was the last time you just sat and let your mind wander? Allow yourself to daydream every now and then — it actually serves an important evolutionary purpose.
Meditate
Slow down with a daily meditation practice that helps boost productivity, reduce stress, and heighten overall awareness. You don't have to look much further than your smartphone for guidance — top-rated apps like Meditation Studio or Headspace in the iTunes store offer courses and exercises to get you started.
Avoid the comparison trap
Scrolling through social media can often times let our minds wander into negative spaces. We see the lives of our peers or sometimes even imaginative influencers and think “Why am I here and they’re there?” This consistent comparison creates stress on our minds and makes us think we are not good enough for this or that. Every person’s life has a different path and realizing yours is different (and uniquely) special outshines any Instagram post.
Do Active Breathing
Breathing is the foundation of mindfulness. Your breath serves as a quick check-in with your physical and mental state (think about how you take quick breaths when you're nervous or mad and slow breaths when you're calm and relaxed). If you're trying to lead a more mindful life, switch your focus to your breathing every once in a while. Before long, you'll start to notice when your breath kicks into high gear.
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Digital Detox
The most mindful people know when it’s time to take a step back from technology. The easiest time to give your email and social media a break? When you're already on vacation and away from work + your usual social circle anyway. Airplane mode is your friend — don't be afraid to use it.
Walk With Intention
It’s a shame that technology tends to consumes us when we're en-route to our destination. Next time you commute, try to tune in to your environment rather than keeping your eyes glued to an app. You never know what beautiful or interesting things you might stumble upon.
Clear Your Calendar
Learning to say "no" isn't easy, but it's crucial if you're ever going to find the time for self-care. Take a look at your obligations for the month and think carefully about how many of them are actual obligations — not just things you agreed to in the moment because it felt like the path of least resistance. Try to block out even just a few hours a couple times a month and commit to going for a walk, attending a yoga class, reading, or meditating.
Choose empathy
For some, being empathetic is a way to align your soul and mind. Having the ability to listen to someone with open arms (and mind) is a gift and another way you can pass on your mindfulness to the next person.
Eat With Awareness
Take time to chew your food rather scarfing it down on-the-go. By really taking your time with each mouthful, you'll be able to soak up the entire sensory experience of eating a meal, from the people you're with to the culinary aromas and ambiance. (Bonus: Experts seem to agree that mindful eating may be an effective way to prevent bingeing.)
Be Engaged
It's all too easy to get into the habit of muttering one word answers to everyday questions such as "How are you?" or "How was your day?" The next time somebody asks you something like that, try to actually engage and be present in the moment. Make eye contact and ask them a question in return to show that you care.
Don't Stress About the Future
Mindfulness is all about living in the present, so give yourself permission to stop worrying about the meetings you'll be in three days from now, that birthday party you still need to buy a gift for, or the family vacation you've been meaning to book. Simply embrace the moment in front of you for what it is and remember: It'll all get done, and stressing yourself out isn't going to help get it done any faster.
Make Eye Contact
There's a reason we feel understood when we make eye contact with someone — we were built to do it. Scientists believe the region of our brains associated with social interactions and emotions contains so-called "eye cells," which get fired up when we look into another person's eyes. Eye contact also sends an important social signal to whoever it is you're speaking with — "I see you and appreciate what you're saying" — while keeping you focused on what's happening in that moment.
Pay attention to the small things
Along with taking a break and disconnecting yourself, one way to clear your mind is to enjoy the small things. This could range from the way your favorite barista makes your coffee to how your little one walks on their tippy toes. Just by watching these actions you learn to appreciate them. Take note, even the smallest things have beauty inside them.
Be Grateful
Set aside time at the end of your day to reflect on a few things you were grateful for. You don’t have to physically write these down — you can think about them while you're brushing your teeth, or putting on your pajamas, or have a conversation about them with a loved one.
Go Minimalist
Take a cue from Marie Kondo: Ridding your space of things that no longer serve you is a powerful exercise in mindfulness. It is all about focusing on the objects in your environment, how they make you feel, and their purposes in the present.
Strengthen Your Mind-Body Connection
We’re all guilty of multitasking while working out. The next time you hit the gym try to press pause on Netflix and actually focus on how your body feels. By being more attentive, your workout might actually feel easier, not harder, according to a 2014 study.
Put the Phone Down
How often do you actively listen to the people around you? Connect to the present moment by giving whoever you're speaking with your undivided attention. You will likely remember more details from the conversation and your friend, in turn, will feel more valued.
Release your authentic self
Sometimes you just have to let loose! A good way to detox your mind is to do something you truly enjoy. Even If that means eating your way through a Lifetime holiday film series or busting a move. Doing what you truly love in stressful times gives your mind a good reset and prepares you for the next challenge.
Take Breaks
Take yourself seriously the next time you feel like stepping out for a few minutes. A walk around the block or a short meditation break will mentally refresh you — and make it easier to focus on the task at hand once you're back.
Travel the World
Nothing forces you to pay attention to your surroundings quite like being in a new environment. Travel can lead to unforgettable experiences and enhance your tolerance of the uncertain (like when your flight gets delayed for the third time). It's all about forcing yourself out of your comfort zone and learning to accept what you can't change.
Pause, Breathe, *Then* Act
The next time you feel like flying off the handle, force yourself to take three deep breaths before you say anything. It sounds silly, but those few seconds could mean the difference between a good, mindful decision and a decision you'll regret for a long time to come.
Learn to release your emotions
Releasing your demons doesn’t always have to be an aggressive move. Taking a deep breath and moving on can be the strongest way to let yourself feel specific emotions and then let them go. When you hold on to something for too long, you can even start dreaming about it. Remember, it’s okay to feel a strong emotion. But just remember to let it go.
Joke Around
Last, but certainly not least, don’t take life too seriously! Let loose, laugh a little, and learn to make fun of yourself. Life is meant to be enjoyed right?
You'll be happier and healthier.