How to Create Mindfulness in Your Everyday Life: 8 Practical Tips for Beginners
Ten years ago I was a completely different person than today. My fuse was so short that I seemed to pop off at the slightest inconvenience. The kids put the dishes away “wrong?” How dare they! Traffic was bumper to bumper causing me to be late for an appointment? My chest couldn’t handle it. My heart would thump so loudly in my chest, as if it were a toddler on the ever-present edge of a tantrum, always present and never quelled.
Luckily, one day my world collapsed around me due to an unexpected divorce. This great gift allowed me the chance to sink to the deepest depths of pain and heartache, and then float back up to the land of the living, and make the necessary changes to continue on a new path. I knew I didn’t want to continue in this anxiety-riddled life I had created. I needed to change. I began a simple meditation practice, that has led to an evolved spiritual repertoire of options that I use daily to help keep me centered, calm, and present.
So, if you’ve found yourself with a short temper, an underlying current of anxiety that doesn’t seem to calm, or a simple desire to be more present and intentional with your life, know that incorporating mindfulness into your daily life can help you develop a greater sense of calm, focus, and well-being.
Mindfulness is a gift you give to yourself. It allows you to experience the richness of each moment, tap into inner peace, and navigate life's challenges with greater resilience and clarity.
Understanding Mindfulness: What is it and Why is it Important?
Mindfulness is the practice of intentionally bringing our attention to the present moment without judgment. By creating this awareness, we can develop a deeper understanding of ourselves and the world around us, fostering a greater sense of peace, clarity, and compassion.
Research has shown that mindfulness practices can positively impact various aspects of well-being, including reducing stress, enhancing emotional regulation, and improving cognitive functioning.
One study found that simply adding a ten-minute meditation practice, at least four days per week for four weeks, resulted in improved mental health markers for the participants.
Setting the Intention: Why Do You Want to Be More Mindful?
Before diving into specific practices, it's essential to clarify your intention for embracing mindfulness. Reflect on why you want to be more mindful in your daily life.
Common reasons to begin mindfulness practices:
reduce stress
improve focus
enhance your overall well-being
enjoy life
Understanding your motivation can help you stay committed and focused on your mindfulness journey.
Research suggests that setting clear intentions and goals can enhance the effectiveness of mindfulness practices. Studies have found that individuals who set mindfulness goals experienced greater well-being and lower levels of stress compared to those who did not set specific goals.
Affirmations can help deepen your mindfulness practice. Discover how affirmations can shape your reality.
The strategies below can help empower you to embrace the present moment and enhance your life.
1. Incorporate Mindfulness into Everyday Activities
Mindfulness doesn't necessarily require hour-long meditation sessions. You can create mindfulness throughout your day by bringing present-moment awareness to simple activities.
Start by savoring your morning cup of tea or coffee, paying attention to the aroma, taste, and sensation of each sip - giving gratitude to the moment that starts your day.
Even if you add this one simple strategy every day you are on your way to a more mindful life.
By mindfully engaging in routine tasks, such as brushing your teeth or washing dishes, you can help to ground yourself in the present moment, which is really the only moment we have.
Research suggests that integrating mindfulness into daily activities can lead to increased self-awareness and reduced mind-wandering.
Everyday activities and techniques to improve mindfulness:
Think about what activities you always do during your day. Things like brushing your teeth, putting on shoes, taking your vitamins, etc.
Choose one of those activities to be your “anchor” or something that holds you to something.
Whenever you participate in that activity, putting on your shoes for example, close your eyes and say to yourself “All I know is now” and take a deep breath.
Remind yourself that that moment is all you really have, and ground yourself in it. Smile, and go on about your day.
2. Mindful Breathing
One of the most accessible and effective mindfulness practices is mindful breathing. Take a few moments each day to focus on your breath, observing its natural rhythm and flow. By placing your attention to the breath, you can enjoy a sense of calm and centeredness, even during challenging moments.
You can experiment with different breathing techniques, such as deep belly breathing or box breathing, to find what works best for you. Research has shown that focused breathing practices can promote relaxation, decrease anxiety levels, and improve attention control. A study found that brief periods of focused breathing improved attention and decreased mind-wandering.
Breathing technique to improve mindfulness:
Pick a time of day to commit to trying this for the next 7-30 days. (Preferably first thing in the morning)
Find a comfortable position, close your eyes, and focus your attention on the sensation of your breath entering and leaving your body.
Notice the natural rhythm of your breath, without trying to change it.
Whenever your mind wanders, gently bring your attention back to the breath, anchoring yourself in the present moment.
Practice deep belly breathing, inhaling deeply through your nose, allowing your abdomen to expand, and exhaling slowly through your mouth.
Then set a timer between 1-10 minutes and start a 4-count breathing practice. This is one of the oldest forms of breathing techniques that have been used to help calm anxiety that seemingly comes out of nowhere.
Breathe in for four counts
Hold your breath for four counts
Exhale for four counts
Hold for four counts
Repeat until the timer runs out
Adding this simple breath work practice, for even 1 minute per day can help you connect with yourself and your breath, which is your life force. You can also use guided breathing exercises or mindfulness apps to support your practice and provide additional guidance.
3. Engage Your Senses
Take moments to pause and fully experience the world around you. Notice the sights, sounds, smells, tastes, and sensations in your environment. Whether you're taking a walk in nature or enjoying a meal, allow yourself to be fully present and engaged in the moment.
A favored technique to immediately reduce anxiety from many therapists is the 5-4-3-2-1 grounding technique. This technique helps you to intentionally take in your surroundings in the present moment while engaging all five of your senses. If you have a sudden onset of anxiety try this to see if it helps. The goal of this strategy is to focus on the moment and calm down anxious thought loops.
What are 5 things you can see
What are 4 things you can feel
What are 3 things you can hear
What are 2 things you can smell
What is 1 thing you can taste
Additional mindful observation techniques to improve mindfulness:
Take moments throughout the day to pause and fully engage your senses.
Notice the sights around you, the colors, shapes, and patterns.
Tune in to the sounds in your environment, from the subtle to the more prominent noises.
Pay attention to the smells in the air, pleasant, unpleasant, and neutral.
Fully experience the tastes and textures of your meals, savoring each bite mindfully.
Conclude your mindful observations internally, giving thanks for the moment.
4. Cultivating Gratitude
Practicing gratitude is a beautiful way to add more mindfulness to your days and shift your focus to the present moment. At the end of each day, take a few moments to reflect on and appreciate the things you were grateful for that day. It could be as simple as the warmth of the sun on your skin or the support of loved ones, to something significant that occurred that day.
Try to think of at least three things that happened to you during the day that you are grateful for. Bonus points for writing them down in a journal next to your bed! Embracing gratitude allows you to fully acknowledge the richness and variety (or lack thereof) of your life and helps to foster a positive mindset.
Research has shown that cultivating gratitude can lead to increased happiness, improved well-being, and reduced symptoms of depression.
Gratitude techniques to improve mindfulness:
Start a gratitude journal and write down three things you are grateful for each day.
Express gratitude to others by sending thank-you notes or expressing appreciation verbally.
Practice a gratitude meditation, where you focus on the things you are grateful for and cultivate a sense of appreciation.
Take moments throughout the day to pause and reflect on the things you are grateful for in that moment.
Use visual reminders, such as placing sticky notes with gratitude affirmations in visible places.
5. Mindful Technology Usage
In today's digital age, technology has become an integral part of our lives. While it offers many conveniences and opportunities, it's important to find a balance between technology use and being present. Mindful tech use involves intentionally creating boundaries and being fully present during face-to-face interactions.
Technology use to improve mindfulness:
Designate tech-free moments: Set specific times during the day when you disconnect from your devices. It could be during meals, before bed, or during personal activities. Use this time to be fully present and engage in other meaningful activities without distractions.
Create boundaries: Establish limits on your technology use by setting boundaries. For example, you could allocate certain hours of the day for checking emails and social media. Outside of those hours, make a conscious effort to refrain from excessive use and focus on being present in the moment.
Practice device-free interactions: When spending time with others, make a conscious effort to put your devices aside and engage in face-to-face conversations without distractions. Give your full attention to the person you're with and actively listen to what they're saying. This deepens your connections and fosters mindful interactions.
Use mindful reminders: Utilize technology to support your mindfulness practice. Set reminders on your phone or use apps that encourage breaks, mindfulness prompts, or gentle reminders to be present. These reminders can help you stay mindful of your tech usage and bring you back to the present moment.
Create tech-free zones: Designate certain areas in your home or workspace as tech-free zones. These spaces can be areas where you engage in activities that promote mindfulness, such as reading, meditating, or practicing yoga. By creating tech-free zones, you create physical spaces that support your intention to be present and mindful.
6. Creating Mindful Rituals
Incorporating mindful rituals into your daily routine can provide anchor points for mindfulness. Consider starting and ending your day with a few moments of stillness, engaging in a short meditation, or practicing gentle stretching or yoga. These rituals help create a sense of structure and provide dedicated time for self-care and introspection.
Rituals to improve mindfulness:
Start your day with stillness: Begin each morning with a few minutes of quiet reflection or meditation. Set aside time to simply be present, or use a free guided meditation, and allow your mind to settle before the busyness of the day begins.
Evening wind-down: Create a calming evening ritual to help transition from the demands of the day to a state of relaxation. Consider activities like journaling, gentle stretching, or enjoying a cup of herbal tea as a way to unwind and reflect on your day.
Mindful mealtime: Turn mealtime into a mindful experience by savoring each bite, and paying attention to the flavors, textures, and sensations. Practice gratitude for the nourishment and take moments to truly enjoy the food you are eating.
Connect with your breath: Throughout the day, take moments to focus on your breath. Anchor this with something you automatically do every day. For example, every time you put on your shoes, close your eyes, take a deep breath in, and exhale slowly. Allow yourself to fully experience each breath, bringing your attention to the present moment and cultivating a sense of calm.
Mindful movement: Incorporate mindful movement into your routine, such as yoga, tai chi, or a walking meditation. Engage in these practices with awareness, paying attention to the sensations in your body and the movement of your breath.
7. Embracing Imperfection
As a former perfectionist and people pleaser, I’m here to tell you that as you embark on your mindfulness journey, remember to approach yourself with kindness and self-compassion. Mindfulness is not about perfection; it's about being present with whatever arises, including the challenges and distractions that may come your way.
Embrace “imperfection” as an opportunity for growth and learning, and treat yourself with the same compassion and understanding you would extend to a dear friend. As a matter of fact, I want you to become your own best friend!
Self-compassion tips to improve mindfulness:
Embrace self-acceptance: Recognize that you are human and that it's natural to have moments of imperfection. Instead of being self-critical, practice self-acceptance and embrace all aspects of yourself, including your flaws and vulnerabilities.
Cultivate self-compassion: Treat yourself with the same kindness and understanding you would offer a friend. When facing challenges or setbacks, offer yourself words of encouragement and support. Practice self-care and prioritize your well-being.
Let go of judgment: Release the habit of self-judgment and replace it with self-compassionate thoughts and language. Instead of berating yourself for mistakes, remind yourself that you are, and always will be, learning and growing. Be gentle with yourself and let go of unrealistic expectations.
Practice mindfulness of emotions: When difficult emotions arise, approach them with curiosity and openness. Instead of suppressing or avoiding them, allow yourself to fully experience and acknowledge them without judgment. Offer yourself compassion and validate your emotions as part of your human experience.
Celebrate small victories: Acknowledge and celebrate even the smallest moments of progress and growth. Recognize your efforts, no matter how small they may seem, and give yourself credit for showing up and engaging in mindfulness practices. Celebrate your commitment to self-care and self-discovery.
8. Mindful Pauses
Mindful pauses serve as powerful tools to enhance your mindfulness practice and bring a deeper sense of presence to your daily activities. By incorporating intentional pauses throughout your day, you can create a greater awareness of the present moment and support a sense of calm and clarity. Mindful pauses allow you to step out of the autopilot mode and reconnect with yourself and your surroundings.
Mindful pause tips to improve mindfulness:
Before starting a new activity, take a brief pause to set an intention and bring awareness to the present moment.
Notice any sensations in your body and any thoughts or emotions that may arise.
Take a few deep breaths and ground yourself in the present moment.
Throughout the activity, periodically pause and check in with your body and mind, making any necessary adjustments to stay present.
Use mindfulness cues, such as a soft chime or a gentle reminder on your phone, to prompt mindful pauses throughout the day.
By incorporating mindfulness into your everyday life, you open the door to a greater sense of peace, clarity, and well-being. Remember, the key to embracing mindfulness is consistency and patience. Also, keep in mind that mindfulness is a journey, and each moment is an opportunity to deepen your practice.
Experiment with all or one of the strategies above, find what resonates with you, and make mindfulness a priority in your life. Start small, be gentle with yourself, and allow the practice to unfold naturally. As you continue on your mindfulness journey, you will gradually notice the positive effects permeating various aspects of your life. As you cultivate present-moment awareness, you'll discover the transformative power of mindfulness in creating a life you love.
Journaling is another great way to maintain mindfulness. Check out these journaling techniques to start today.
References:
Zollars I et al. Effects of mindfulness meditation on mindfulness, mental well-being, and perceived stress. Curr Pharm Teach Learn. 2019 Oct;11(10):1022-1028.
Keng SL et al. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011 Aug;31(6):1041-56.
Schuman-Olivier Z, Trombka M, Lovas DA, Brewer JA, Vago DR, Gawande R, Dunne JP, Lazar SW, Loucks EB, Fulwiler C. Mindfulness and Behavior Change. Harv Rev Psychiatry. 2020 Nov/Dec;28(6):371-394.
Rodriguez-Larios J, Alaerts K. EEG alpha-theta dynamics during mind wandering in the context of breath focus meditation: An experience sampling approach with novice meditation practitioners. Eur J Neurosci. 2021 Mar;53(6):1855-1868.