3 Ways to Improve Mindfulness for Beginners

3 Ways to Improve Mindfulness for Beginners

In a busy world, naturally your headspace can be occupied by a lot of things. Whether it be back-to-back Zoom calls or a never ending to-do list, one can easily feel restless and distracted. Maybe you're curious about practicing mindfulness but not sure where to start, or maybe you want become more aware of things happening around us and gain a greater balance to daily life—no matter your reasoning—here are a few simple practices to kick off your journey to a healthier, calmer life.  

What is mindfulness?

Mindfulness is the experience of being totally present at a point in time, the ability to pay full attention to the current moment without judgement, and being aware about what is going on around you. Through consistent mindfulness practice, many people have reported a better ability to focus, a better quality of relationship to self and others, and an overall improvement in happiness.

Here are a few simple ways to incorporate mindfulness into your daily routine.

1. Take Note of Your Breathing

Stop what you're doing and take a deep breath. Take a moment to notice the sensation of your lungs filling up and emptying, feeling the breath coming in and going out. Remember, you aren't trying to change your breathing, you are simply being aware of your breath and using this time as a way to center yourself. Take a few minutes throughout the day to focus on your breathing, it will keep you calmer and more focused. 

2. Avoid Doing Too Many Things at Once

A huge component of mindfulness is intentionally doing one thing at a time, giving it all of your attention and becoming fully aware of the process, task, and crafting an efficient action plan. In the fast-paced world that we live in, we often try to prioritize tasks by working on them as they come up, even if it means starting a new task while many others are already in the pipeline.

Doing too many things and switching between tasks can be distracting, you're more prone to errors than doing one thing at a time and checking it off your to-do list before moving on to the next. At times that you must work on multiple tasks, give yourself the space to prioritize accordingly and don't stretch yourself too thin.

3. Take Breaks Throughout the Day

If you’re finding it difficult to be still in the moment, set some time each day for mini breaks to refocus your energy. Take note of how you’re feeling mentally and physically in the moment. 

Make the most of your mini break with a sit down meditation. Focus your attention on the feeling of your feet touching the floor and the weight of your body on the chair. Be in the present instead of letting your mind wander to what you've been doing and what else you need to do. You can also switch your focus between the different senses, let go of racing thoughts and simply take in your surroundings through what you hear, smell, feel, or even taste.

In Conclusion

After all, there are so many ways to practice mindfulness. It's all about being fully present and aware of who we are and helps us appreciate what happens without being judgmental. Looking for more ways to take care of yourself? Try a pampering night with our self-care favorites to unwind and relax. 

 

 

Sources: 

http://www.wisebrain.org/papers/MindfulnessPsyTx.pdf

https://www.centerforresilience.org/5-ways-to-practice-mindfulness-right-now

https://headspace.org.au/blog/6-ways-to-practise-mindfulness/