9 Tips to Enjoy Life Through Mindful Living (8 ways to prove it)
9 simple ways to practice mindfulness and 8 proven ways it will change your life.
Mindfulness is a word that gets thrown around a lot. It might be personal development "gurus" or self-made millionaires that keep showing up in your social media ads.
When you think of mindfulness and you consider it to be "woo woo," try taking a step back and reframing your perspective.
Grander awareness of the world around you is truly much more than that.
So, what is mindfulness?
Mindfulness is the practice of present moment awareness. It's about being intentional with your thoughts and actions in the current moment, without judgment.
If you're not into the woo-woo side of things, you might be thinking that enhanced attention to your thoughts and haviors is only for people who are into yoga and crystals. But that's not the case! Mindfulness is a practice that anyone can benefit from, regardless of their spiritual beliefs.
You can be hyper-aware of your breath, your surroundings, or a conversation you're having.
You can also be mindful of your thoughts and emotions. It's about being aware of what's happening right now, in this very moment.
But...it's hard.
Sometimes it's easier said than done, when a million thoughts are racing around your head.
We often go through life in a daze, working through the motions as per usual.
We may do things and forget we accomplished them later on in the day.
We might forget even driving somewhere because we ended up in a state of hypnosis unknowingly.
We brush our teeth on autopilot and complete chores without really thinking about the act itself.
We space out when we're having conversations with people, only half-listening as we think about what we need to do next.
But what if we could be more present?
What if we could pay attention to the things we're doing, without letting our minds wander off into la-la land?
Now that we've answered the question: "what is mindfulness?" let's dive into how to be more mindful in your everyday life - even if you don't consider yourself to be spiritual.
One small example to start of how you can start practicing mindfulness in your everyday life:
When you brush your teeth, focus on the sensation of the toothbrush against your teeth and gums. Pay attention to the taste of the toothpaste and the smell of the mint.
Really take in the experience of brushing your teeth. Close your eyes if you like. You may be pleasantly surprised at how much more enjoyable it becomes.
1. Start Small
If you're new to mindfulness, it's important to start small. Don't try to completely transform your life overnight. That's a recipe for disaster! Instead, start with baby steps and work your way up.
One way to start small is to choose one activity each day that you can do mindfully. It could be something as simple as taking a shower, eating a meal, or brushing your teeth, like we just mentioned.
The key is to focus on the sensations you're experiencing in the present moment and not letting your mind wander off. (That's the hardest part.)
2. Set Aside Time Each Day
It's also helpful to set aside time each day to practice mindfulness. This can be first thing in the morning, during your lunch break, or right before bed.
Set a timer for 5-10 minutes and sit quietly with your eyes closed. Focus on your breath and try to clear your mind of all thoughts. If a thought does pop up, simply acknowledge it and let it go.
This may seem difficult at first, but with practice, it will get easier.
3. Use A Guided Meditation
If you find it hard to meditate on your own, there are plenty of guided meditations available online or on apps like Calm or Headspace.
Guided meditations can be incredibly helpful, especially in the beginning. They can help you focus and refocus your attention when your mind starts to wander.
4. Be Patient With Yourself
It's important to be patient with yourself when learning how to be more mindful. This is a skill that takes time and practice to develop.
Don't get discouraged if you find it difficult at first. Just keep at it and be patient. Remember, baby steps!
5. Try A Mindfulness Exercise
There are many different mindfulness exercises you can try to help you become more aware of the present moment.
One popular exercise is known as the 5 senses exercise. For this exercise, you focus on 5 things you can see, 4 things you can touch, 3 things you can smell, 2 things you can taste, and 1 thing you can hear in the present moment.
This helps to ground you and brings your attention to the here and now.
6. Put Down Your Phone
In today's world, it's easy to get lost in our phones and social media. We can spend hours scrolling through our feeds without really paying attention to what we're doing.
A great way to be more mindful is to put down your phone and really be present in the moment. This can be difficult at first, but it gets easier with practice.
7. Take A Mindfulness Walk
Mindfulness walks are a great way to get some fresh air and ground yourself in the present moment.
To do a walk like this, simply focus on your surroundings and pay attention to the sensations you're experiencing. Really take in all the sights, sounds, and smells around you.
This is a great way to clear your head and de-stress.
8. Eat Intentionally
Mindful eating is a great way to be more present and appreciate the food you're consuming.
To eat with a greater awareness, simply focus on the taste, texture, and smell of your food. Don't multitask while you're eating - just focus on the experience of eating.
You may be surprised at how much more enjoyable mealtime becomes.
9. Practice Gratitude
One final way to incorporate mindfulness into your life is to practice gratitude.
Gratitude is all about appreciating the good in your life - no matter how small.
You can practice gratitude by keeping a gratitude journal or simply taking a few moments each day to think about things you're thankful for.
Be present in the moment. This means being aware of your thoughts, feelings, and sensations without judgment. Pay attention to your breath and notice how it feels as it moves in and out of your body. Express genuine thanks, even if it doesn't feel "perfect."
Accept things as they are. This doesn't mean that you have to like everything, but it does mean recognizing that reality is what it is
Scientific Benefits of Mindfulness
1. Improves physical health
Mindfulness has been shown to have a variety of benefits for physical health.
For example, it can help to reduce stress levels, which can, in turn, lower blood pressure and improve heart health.
Additionally, mindfulness has been linked to lower levels of inflammation, which can protect against a number of chronic diseases.
Furthermore, it can also boost immunity by reducing the stress response, which can lead to a decrease in the number of colds and flu episodes.
Finally, it has also been shown to improve sleep quality, which is essential for overall physical health. In sum, there is a growing body of evidence that suggests that mindfulness can be a powerful tool for improving physical health.
2. Reduces stress and anxiety
Mindfulness is a state of being present and aware of your surroundings and thoughts. It is the opposite of being on autopilot, where you are not really paying attention to what you are doing or thinking.
Enhanced awareness has been shown to reduce stress and worry by helping you focus on the present moment instead of ruminating on past events or worrying about future outcomes.
Mindfulness studies have shown that mindfulness can help to improve sleep quality, increase self-esteem, and reduce negative emotions such as anxiety and depression.
In addition, mindfulness has been linked to improved physical health, including lower blood pressure and a stronger immune system.
If you are looking for a way to reduce stress and worry, paying closer attention to the boring parts of life may just be the answer.
3. Helps with decision making
Mindfulness is the practice of present moment awareness. It has been shown to help with decision-making due to increased confidence and decreased impulsivity.
When we are mindful, we are less likely to be swayed by our emotions and more likely to consider all options before making a decision.
This is because we are better able to see the situation for what it is and make a decision based on logic rather than emotion.
Mindfulness also allows us to stay in the present moment, which can help to prevent us from becoming overwhelmed by the future or dwelling on the past.
By staying in the present, we are better able to focus on the task at hand and make decisions that are in our best interest.
For these reasons, mindfulness is an important tool that can help us to make better decisions.
4. Increases focus and concentration
Many of us live in a constant state of stress, always ready to fight or take flight at a moment's notice. This can lead to a host of health problems, from high blood pressure to anxiety and depression.
One way to counter the effects of stress is to practice mindfulness.
When we are mindful, we are not focused on the past or the future, but on the here and now.
This can help to put our flight or fight response to rest, as we are no longer reacting to threats that may or may not be real.
As a result, we can concentrate and focus more easily on the task at hand.
5. Improves sleep quality
Many people are looking for ways to improve the quality of their sleep. While there are a number of things that can influence sleep, one often overlooked factor is mindfulness during the day.
Research has shown that mindfulness can help to reduce stress and improve focus, both of which are important for a good night's sleep. Furthermore, mindfulness can also help to increase the production of melatonin, the hormone that regulates sleep.
For these reasons, it is important to take a few moments during the day to be mindful of your breath and your surroundings.
By doing so, you can help to ensure that you get the restful sleep that you need.
6. Improves relationships
Mindfulness has also been shown to improve relationships. One study found that couples who practiced it reported feeling more connected to their partner and less prone to conflict.
Furthermore, it can help to increase empathy and compassion, both of which are important for healthy relationships.
If you are looking for a way to improve your relationship, consider incorporating mindfulness into your life.
By doing so, you can help to create a more meaningful and lasting connection with your partner.
7. Boosts immunity
In addition to improving physical health, mindfulness has also been shown to boost immunity. One study found that people who practiced it had a higher level of infection-fighting cells in their body than those who did not.
Furthermore, mindfulness has also been shown to reduce stress, as previously mentioned, which can also help to improve immunity.
If you are looking for a way to stay healthy and fight off infection, consider incorporating awareness in your life.
8. Aids in weight loss
If you are trying to lose weight, enhanced awareness may be the key. One study found that people who were mindful of their eating habits lost more weight than those who were not.
Furthermore, it can help to reduce stress, which is often a trigger for overeating.
By practicing mindfulness, you can gain control over your eating habits and reach your weight loss goals.
Mindfulness is for everyone, not just the religious and spiritual
By incorporating mindfulness into your life, you can enjoy a number of benefits, from improved physical health to better sleep and stronger relationships.
Be mindful, present, aware. Enjoy life.
What's one thing you did today that you completed with 100% of your awareness?
I'd love to hear about it.
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