Have you ever picked up your phone to check the time, only to put it back and repeat the same action again?
In our busy lives, we often perform tasks without giving them a second thought. While harmless in this particular case, some automatic habits can actually harm us in the long run, such as mindless snacking or zoning out while driving on a familiar road. To learn how to break away from this pattern in life, it is important to first understand what the word Mindfulness means.
According to the American Psychological Association, Mindfulness involves being aware of one’s internal states and surroundings. It can help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judgement or reaction. In plain language, it's ‘living’ in the present and not simply ‘existing’ in it. Mindfulness is the practice of being fully aware of your thoughts, feelings, bodily sensations, and the environment around you.
Now that we have got the basics covered, let's explore some practical ways to bring Mindfulness into your daily life!
Think Your Thoughts
When you think of doing something, start being conscious of the moment. Instead of immediately reacting to a passing thought, start by observing what you were doing and how the thought came into being. For instance, if you often feel the urge to check your phone, pause and notice what triggered the urge. Reflect on whether it's a genuine need or a habit. Start by simply recognising these patterns without trying to change them immediately. Over time, this awareness will help you make more mindful choices.
Anchor Your Mind
Throughout the day, take a few moments to focus on your breathing. Find a quiet spot, close your eyes, and take slow, deep breaths. As you inhale, notice the sensation of the air filling your lungs, and as you exhale, feel the release of tension. If your mind starts to wander, gently bring your attention back to your breath. This simple practice can help you centre yourself, reduce stress, and bring a sense of calm to your day.
Tune In Fully
When engaging in a conversation, practice mindful listening by giving your full attention to the speaker. Focus on their words, tone, and body language without planning your response or letting your mind wander. If thoughts arise, acknowledge them without judgement and return your focus to the person speaking. This practice deepens connections, enhances communication, and fosters empathy.
Clear Your Space, Clear Your Mind
Turn cleaning into a mindfulness practice by focusing on the task at hand. As you wash dishes, sweep the floor, or fold laundry, pay attention to the sensations, movements, and sounds involved. Instead of seeing cleaning as a chore, view it as an opportunity to clear your mind and find satisfaction in caring for your environment. Mindful cleaning can transform mundane tasks into moments of calm and clarity.
These are just a few things that will get you moving in the right direction.
Mindfulness, in its essence, is a journey that is about the present moment, with all its beauty and chaos, and finding peace in the midst of it all. By incorporating these simple practices into your daily life, you'll be amazed at how your perspective shifts, and your sense of calm and clarity grows.
To make that journey even more rewarding, here are some fantastic resources you can explore!
Books:
"The Heartfulness Way" by Kamlesh D. Patel and Joshua Pollock:
Dive into Heartfulness meditation with this book, which offers profound insights into achieving mindfulness, self-awareness, and inner peace.
"Mindfulness, Connecting with the Real You" by Vinay Dabholkar:
Gain practical guidance on discovering your authentic self and navigating life’s challenges with greater clarity.
Applications:
InnerHour:
For ongoing support and practice, use this app designed by Indian psychologists to access mindfulness exercises and guided meditations tailored to your needs.
Podcasts:
"The Habit Coach" by Ashdin Doctor:
Tune into this podcast to build positive habits, including mindfulness practices, with practical tips and insights specifically suited to the Indian context.
The bottom line is that with the right mindset, resources, and support, you can actually start to feel more grounded, more at peace, and more connected to yourself and others. It's not always easy, but it's worth it. So, take a deep breath, be gentle with yourself, and remember that every moment is an opportunity to start anew. After all, life is meant to be felt deeply, not just observed from the sidelines.
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