Making Mindfulness a Habit

By April Eckwielen

We are a society that is always on the go. Our minds are always on overdrive and we tend to worry about what comes next on our ever growing list of things to do rather than being present in the activity that we are currently in. It is taught to us at a very young age that if we aren’t constantly busy filling up our calendars we are wasting time and are labeled as lazy. It is so commonplace for us to be doing one thing and already putting energy into something that may not be happening for quite some time that we lose focus of where we are and what we are doing right now. How can this change?

The answer is quite simple, although some may find it very difficult in this crazy world we live in.  We need to be more mindful throughout our day. We need to take a moment to pause and be fully present in the moment we are experiencing. Quieting the whirlwind that is in our minds can help us not only relax, but become happier, more productive and enjoy life to its fullest. So, how does one become more mindful? Try incorporating these practices into your daily life and see what changes occur.

1. Take time to observe your breath. We all breathe throughout the day, we need to in order to survive, but have you ever paid attention to your breath? Take a few moments throughout your day to close your eyes and focus on your breath. As you inhale, feel the belly, ribcage and chest open and as you exhale, feel any tension release. Practicing mindful breathing can help reduce tension, anxiety and give you a sense of calm to go about with your day.
2. Pay attention when you eat. When was the last time you truly enjoyed your meal? Can you describe its texture, aroma and flavor? In our hectic life, we tend to gulp down our meals or beverages and not truly enjoy them. Next time you sit down for a meal, snack or even a cup of coffee or tea, take the time to focus on the item in front of you. Really taste the food or drink, and don’t worry on what needs to be done next. One of the ways our body experiences things around us is through our sense of taste. Enjoy your meal, regardless of how complex or simple it is. Be mindful that this will give you the energy you need to get you through your daily activities.
3. Spend time in nature. Take the time to get outside, even if it is just for a few minutes. Go for a walk, have a seat on a park bench, or just stand at your front door and take in the space around you. Close your eyes and notice the sounds around you. Listen and just be. If you prefer to walk around, turn it into a walking meditation. Focus on the scenery around you and have your breath match your stride. Look at your surroundings with new eyes.  Notice the architecture of the buildings, the clouds in the sky and the rainbow of colors from flowers, plants and trees. Take it all in.
4. Meditate.  Many people think that in order to meditate, you need to dedicate a certain chunk of time to do it correctly. This is not the case. There is no set amount of time that you need to take in order to meditate. Take time for yourself to relax and allow your mind to clear. With today’s technology, you can download meditation apps that can take you through a quick guided meditation, time your meditation sessions or even give you topics to focus on while you meditate. Sit and just be. Focus on your breath. That is a meditation in itself.  Make your meditation practice your own. Enjoy this time of quiet reflection.
5. Take time for self-care. Doing things for yourself that bring you joy is not being selfish, it is a necessity. We tend to be overwhelmed by taking care of the needs of others that we neglect ourselves. Take the time for you, even if it is just a few minutes a day. Working out, reading a book, taking a hot bath, enjoying a hobby, taking a much needed nap are all ways you can incorporate self care into your daily life. We are not useful to those around us if we do not take care of ourselves.  

Mindfulness can be easily achieved if we allow ourselves to practice it. Once you begin to incorporate being more mindful into your daily life, you will notice tremendous shifts in your thoughts, attitudes and the flow of your day. Mindfulness can open the doors for us to actively participate in this life we live, instead of just existing.