Four easy ways to be mindful in a distracted world.
In a world where being busy equates to being productive and successful, it can be difficult to slow down. But anything worth having doesn’t come easy, and peace of mind is worth having. Mindfulness can help.
Mindfulness is a state of being that includes being present, engaged, and aware of what is happening in the moment. Practicing mindfulness can involve meditation, yoga, mindful eating, or simply taking a deep breath.
Mindfulness has been linked to psychological well-being and offers several health benefits, including reducing stress and anxiety and improving sleep, mood, and memory. Here are four ways you can be mindful every day.
JUST BREATHE
A daily mindfulness practice can be as simple as intentionally taking a few deep breaths. Mindful breathing involves focusing your attention on your inhales and exhales while noticing the sensations that come with each breath. By taking a slow, deep breath in through the nose and out through the mouth, you signal to your nervous system to quiet down.
Need a reminder? Apps like Calm and Breathwrk can help you build a mindful breathing habit.
BE AWARE
Pick a specific time of day to bring intentional awareness to your surroundings such as during a meal. Put down your phone and turn off the TV. Be present with your food. When you mindfully eat, you reap the benefits by truly tasting and enjoying the flavours and textures of your meal. Mindful eating also helps you to eat slower and notice your hunger cues.
Whether it’s mindful eating, listening to music, going for a walk, or taking a shower, being aware of every sound, feeling, and sight during an activity is practicing mindfulness.
MEDITATE
Mindfulness meditation is the practice of training yourself to notice racing thoughts, release their hold on you, and quiet the mind. To start, get comfortable, seated either on the floor or in a chair, or lying down, and focus on your breath. When your mind starts to wander, notice what’s happening and then gently guide your attention back to your breath. Start small. Even five minutes a day can bring focus and a sense of calmness.
Mindfulness meditation can be challenging when first starting out. Luckily, there are plenty of apps to help guide your practice, like Ten Percent Happier or Headspace.
HIT PAUSE
When the to-do list seems endless, stop and take a few minutes for yourself. Check in with how your body feels — do some stretching, especially if you’ve been sitting for a while, or step outside for some fresh air. A short break can do wonders for your mood and attention span.
Yoga can also be a great way to refresh your day. Drop into a yoga class at a local studio or through the City of Calgary, or try an online yoga class such as those on doyogawithme.com or on the free Nike Training Club app.
