Think about all of the things you do on a daily basis: you eat, you breathe, you move, you speak. These are just a few examples. Imagine if you begin to be more aware of each part of your day. Think about what you might notice if you begin to truly pay attention to the small parts of your life. This is your first step towards being more mindful.
Try being mindful during your morning shower. Actually think about your senses. Does the warm water feel good? Do you like how your shower gel smells? Pay attention to the sensations involved in each part of your daily routine. [3] X Research source
For example, focus on picking out an outfit for work, but then let your mind wander while you go through the motions of actually getting dressed.
Meditation is most effective when you formally train your mind how to practice it. Try finding a book or audio book that will guide you through a series of meditations. You can also take guided meditation courses offered by professionals. To get started, find a calm, quiet space to meditate. Close your eyes, and sit comfortably. Choose a word or phrase to focus on. You can say this out loud or inwardly. Popular choices are “ohm” and “love”. [5] X Research source
Try meditating with your partner. The simple act of engaging in mindfulness at the same time and the same place can help you bond. Another way to increase your mindfulness is to practice your communication skills with your partner. Focus on really hearing one another.
If possible, have important conversations face to face. Make eye contact. This will help you bond with the person you are listening to, and help you absorb what they are saying.
Practice mindful eating by consciously being aware of the foods you choose to eat. You should think not only about your likes and dislikes, but also consider nutritional value. Additionally, be aware of the act of eating and note how your senses (sights, smells, taste) respond to different foods.
Get in the habit of checking in with yourself. You may be stressed out during the day without even being aware of it. Be mindful, and pay attention to signs of tension. If you find your heart race increasing, or that your shoulders are tense, take a minute to remove yourself from the stressful situation and calm down.
Try setting aside two three minute periods per day to practice your breathing. You can do this at your desk. Simply set aside your work for three minutes and allow yourself to concentrate fully on breathing.
It is ideal to take one ten-minute break every hour. If you can’t manage that, try taking several thirty-second mini-breaks. During these brief timeouts, let your mind drift and indulge in some daydreams.
Watch the words that you use in workplace conversations. When you use words like being “swamped” you are telling yourself and your co-worker that you are experiencing a negative situation. Be mindful, and use positive language. Try saying that your schedule is “full” instead. Breathing is an important part of your body language. If your breathing is erratic, it signals to your body and others that you are under stress. This is not a positive image to project.
Add a daily walk to your routine. Being outside is a great time to practice being mindful. Turn off your headphones and unplug while talking a stroll each day. Consciously add breaks to your day. Even when you’re not at work, you need several time-outs throughout the day. Give yourself permission to do nothing for at least a few minutes at a time. Let your thoughts wander.
When you feel frustrated by your progress, acknowledge how you feel. Then purposefully shift your attitude into congratulating yourself on the progress that you have made.
