7 Achievable Mindfulness Practices to Start Doing Today
Mindfulness is often cultivated through meditation and other exercises, but it can also be integrated into everyday life with simple and achievable daily mindfulness practices you can start doing today.
Dear Spirited Earthling,
Mindfulness can be a formidable tool in nurturing self-awareness, emotional regulation, and happiness. Mindfulness practices benefit you mentally and physically, promoting focus and reducing anxiety and stress.
What is Mindfulness?
Mindfulness is a practice that involves being fully present and engaged in the present moment, with no distractions or judgements. Mindfulness requires you to be aware of your thoughts, feelings, emotions, body, and surroundings in an accepting and non-reactive way. Mindfulness is often cultivated through meditation and other exercises, but it can also be integrated into everyday life with simple and achievable daily mindfulness practices.
“Life is a dance. Mindfulness is witnessing that dance.” ~ Amit Ray
What is mindful living?
Mindful living is the broader application of mindfulness principles and practices to your daily life. It encompasses the idea of integrating mindfulness into every aspect of your life, not just during formal meditation sessions. Mindful living involves being present and fully engaged in all your daily activities, whether it's eating, working, communicating with others, the way you speak to yourself, or engaging in hobbies. It means approaching life with awareness, intentionality, and an open-hearted, non-judgmental attitude.
What Mindfulness Practices Can I Start Doing Today?
Mindful living is achievable with these 7 mindfulness practices:
1.Breathwork
This practice gets you out of your head and into your body. The different breathwork techniques can calm your mind and body. You can start this mindfulness practice today by spending a few minutes focusing on deep breathing and different breathwork techniques.
2.Body Scan
A body scan is a meditation and mindfulness practice that involves systematically focusing your attention on different parts of your body, from head to toe or vice versa. The goal of a body scan is to increase your awareness of bodily sensations, promote relaxation, and cultivate mindfulness. It's a practice commonly used to help reduce stress and tension, bringing a sense of peace. Here's a basic guide to doing a body scan:
Find a quiet and comfortable space where you can sit or lie down. You can use a cushion or yoga mat to make yourself more comfortable.
Close your eyes if you feel comfortable doing so, but it's not necessary. Begin by taking a few deep breaths to center yourself and relax.
Start directing your attention to a specific part of your body, such as your toes or head. As you focus on that area, become aware of any sensations you might feel there, like tension, warmth, tingling, or discomfort.
Continue to move your attention gradually up (when starting at your toes) or down (when starting from your head) your body, taking your time with each body part. Pay attention to each area, acknowledging any sensations without judgment.
If you notice tension or discomfort in any area, try to breathe into that area and let go of any tension as you exhale.
Continue the scan until you've covered your entire body, from your toes to the top of your head, or in the reverse direction.
Once you've completed the body scan, take a few moments to simply sit or lie in this relaxed and mindful state, taking in the sense of calm and awareness.
3.Practice Gratitude
Having a gratitude practice is important and beneficial because it shifts your focus from what you lack (or think you lack) to what you have. This leads to a more positive and appreciative mindset. Express thanks for the everyday blessings, relationships, and experiences that often go unnoticed. This practice has been linked to numerous mental and emotional benefits, including reduced stress, improved mood, increased resilience, and enhanced overall well-being. You can start this mindfulness practice today by gratitude journaling, either free-writing or with prompts.
4.Mindful Movement
Mindful movement practices combine physical activity with mindfulness techniques to promote greater awareness, presence, and overall well-being. These practices encourage you to pay close attention to your body, breath, and movements while engaging in physical activities, such as yoga, tai chi, or simply mindful walking.
5.Mindful Communication
Mindful communication refers to the practice of being fully present and attentive during interactions with others, as well as being aware of your own thoughts, feelings, and reactions while communicating. The goal of mindful communication is to improve the quality of your relationships, reduce misunderstandings, and promote a sense of connection and empathy with others. Mindful interactions are a form of self-care when socialising.
Mindful communication can and should include the ways you speak to yourself about yourself. Practising mindful self-talk can enhance your self-esteem, reduce negative self-perceptions, and contribute to improved mental and emotional well-being. It involves treating yourself with the same kindness and understanding that you would offer to a friend, which can lead to greater self-acceptance and a more positive self-image.
6.Mindful Eating
Mindful eating is a practice that involves paying attention to your food and eating experience. It's about being fully present in the moment while you eat, savouring each bite, and developing a more conscious and healthy relationship with food. Mindful eating can help you become more attuned to your body's hunger and fullness cues, reduce overeating or emotional eating, and promote a healthier approach to nutrition.
7.Mindful Space
Creating a mindful space is about setting up an environment that supports and enhances mindfulness practices, making it easier for you to engage in meditation, self-reflection, or relaxation without external disruptions. It can help cultivate a sense of presence and inner peace, which are fundamental aspects of mindfulness. This could be where your altar is, a calming corner you read and journal in, or a room dedicated to mindfulness.
These 7 achievable mindfulness practices are all things you can start doing today. If you want to take it slow, start with one of these practices this week. This means you have a week to mindfully integrate the mindfulness practice into your daily life. Next week, add the second practice into your everyday, and so on. Over time, you may find that you're able to be more present and mindful in your daily life. Mindfulness practices can also be made easy by using the days of the week as your guide.
Related Read: Mindfulness Practices That Will Get You Outside More
Spirited Earthling is more than just a blog – it's a gathering place for kindred spirits drawn by an interest in self-discovery, the appeal of self-care, and a desire for a deeper connection to the world. Written and created for curious minds and spiritual hearts seeking meaning in everyday life, this blog aims to help you curate your wholesome personal growth with free weekly ideas and affordable resources for sale.
As you navigate your personal growth journey using the words and ideas shared here, consider sharing this blog with someone looking for inspiration or motivation on their own journey. We are all spirited earthlings, and can lift each other together with mindful, connected living.
Thank you for being part of this community.
Best wishes, warmest regards
Jordan
Affirmation: I live in the present and am grateful for all I have.
Journal prompt: Where can I be more mindful in my life?
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Master these strategies to regulate emotions to manage stress, improve your relationships, and ultimately strengthen your emotional intelligence for a more balanced and fulfilling life.