How to practice mindfulness in 7 simple ways

Mindfulness essentially means being present in the current moment, with flexibility and curiosity. If you are looking for simple ways to get present, here are some effective strategies:

1. ‘Unitask’ instead of multitasking

We all think we are good at multitasking but in reality, only two to three percent of all people have the capability of managing multiple tasks together. The remaining 97% of people less effective, and more stressed when they try to do many things at the same time. To have a good amount of focus on what you are doing, try to eliminate probable disruptions, keep your work space neat and clean, and permit yourself to tackle only one thing at a time.

2. Try active breathing

Breathing is the basis of mindfulness. Breath can serve as a check-in in relation to your physical and mental state. Pay attention to how you inhale and exhale quickly when you feel nervous or angry and take slow breaths when you are feeling peaceful and relaxed. 

If you want to lead a more mindful and aware life, every once in a while, focus on  your breathing. Soon you will start to notice the difference it makes to your state of mind.

3. Opt for a digital detox

Another key to being more mindful in your everyday life is to take a break from your smartphone, laptop, iPad, tablets etc., time and again. Pay close attention to when you need to take such a time out from the digital platforms in your life. Step away from technology for some time. The best time to give email and social media a break is when you are on a holiday and away from work as well as when you are with your social or friends’ circle. In case you need a complete detox, use the option of airplane mode available on your electronics 

4. Make time for self-care

Learn how to say no is not easy but is necessary if you want to find some time for taking care of yourself. Take a closer look at your commitments for the month and think about how many of them are genuine obligations and how many are commitments you got pulled into, just because you could not say ‘no’ at the right time. 

Try to block out a few hours, every few days and indulge in activities that you like to do in the service of self-care. It could be anything from going to the gym or taking an art class, journaling, reading or even enrolling yourself in a meditation class. 

5. Eat your food with awareness

Be mindful when you eat your food and take your time in chewing it carefully rather than gobbling it up mindlessly. When you do this, you will be able to absorb the whole sensory experience of consuming a meal i.e. the taste, aroma, temperature, texture and overall feeling of enjoying food rather than just filling your stomach.

Experts also agree that mindful eating could be a good way to prevent and deal with binge eating.

6. Do not fret over the future

‘Tomorrow’ is always been a mystery for the simple reason that no one can predict it and foresee it. You may have tentative plans like an important meeting, a friend’s birthday for which you need to buy a gift or the family vacation that you booked 3 months ago. You may be often stressing about getting it all done, on time. But the main thing to remember here is that your work will not get done faster or in a better way because of your stressing over it. 

Being mindful consists of embracing the present moment for what it is and reminding yourself that it will all get done and it will all be taken care of.

7. Practice gratitude

Take time out at the end of each day to focus on the things that you feel thankful for. You could write them down or make a mental list while doing your chores or brushing your teeth. You can also have a conversation about these things with a friend or a loved one.

 

Juhi Jaiswal
Writer, Teacher, and Psychologist

Juhi Jaiswal identifies herself as a rat-race dropout and a chai drinker who finds comfort in rains, dogs and hugs. She considers herself as a full-time philosopher,  an experimental cook and a feminist. Juhi is qualified to be a psychologist but decided to be a writer and teacher. She believes that life’s utter meaninglessness is exactly what makes it so precious.

 

Juhi Jaiswal
Writer, Teacher, and Psychologist

Juhi Jaiswal identifies herself as a rat-race dropout and a chai drinker who finds comfort in rains, dogs and hugs. She considers herself as a full-time philosopher,  an experimental cook and a feminist. Juhi is qualified to be a psychologist but decided to be a writer and teacher. She believes that life’s utter meaninglessness is exactly what makes it so precious.

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