5 Ways to Fit Mindfulness into Your Daily Routine
5 Ways to Fit Mindfulness into Your Daily Routine
Mindfulness, as described by Jon Kabat-Zinn, means to pay attention in the present moment, on purpose, and without judgement. That’s it.
What this means is that mindfulness is a broad category that includes all kinds of practices that can help you be more present. It is more than meditation, although meditation is a kind of mindfulness. You do not have to limit your practice to meditation, you have lots to choose from and it is uniquely your own. The practice that works best for you might not resonate with your coworker, so experiment. There are tons of apps and YouTube videos that you can explore to help you practice mindfulness.
Here are some suggestions to get you started:
- Focus on your breath.
When you do this practice, don’t try to change your breath pattern—just notice. Be curious about the way you breathe.
- Sit quietly and observe your thoughts.
Practice not attaching to them. Just notice what is coming up for you. If you notice that your mind has wondered and that you are entertaining a thought, return to focus on your breath for a minute or two.
- Eat in a mindful way.
Pick something you particularly love to eat. Pay attention to all of your senses as you eat. What does it smell, feel, look, sound, and taste like when you eat? Do this slowly and really savor each bite.
- Take a walk-mindfully.
Notice all the sights around you. What do you hear and smell? How does the air feel on your skin? Notice your foot touching down and the rate of your gait.
- Listen to your favorite song.
Pick a word of phrase that is repeated several times in the song. As you listen, count the number of times you hear that word or phrase sung.
The latest meditation research shows that while new practitioners can experience changes in their brains that are positive, the real change comes from consistent and longer practice. That’s when you will start to see permanent, and positive changes in the brain, like improved concentration and better emotion regulation.
Your practice can be as long or as short as you want it to be. If you only have five minutes, great, use it!! Most mindfulness experts say that 20 minutes a day is a good amount to shoot for, but make that your long-term goal, and start with realistic amounts of time. In fact, starting with a short practice is a good idea because you will have some early success and will be more likely to continue. Either way, find something you can do regularly and you will start to see the benefits.
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About Fellowship Hall
For 50 years, Fellowship Hall has been saving lives. We are a 99-bed, private, not-for-profit alcohol and drug treatment center located on 120 tranquil acres in Greensboro, N.C. We provide treatment and evidence-based programs built upon the Twelve-Step model of recovery. We have been accredited by The Joint Commission since 1974 as a specialty hospital and are a member of the National Association of Addiction Treatment Providers. We are committed to providing exceptional, compassionate care to every individual we serve.