Living Mindfully

Embracing Mindfulness: Simple Practices for Daily Presence and Awareness

Mindfulness can be described as the act of living in the moment and reawakening oneself to the present, as opposed to dwelling on the past or being anxious about the future. To be mindful means to shift your attention, and observe the inner processes of the thoughts and emotions that you are experiencing at any given time. As uncomfortable as it might be, you need to sit with those thoughts, without judging them, avoiding them, or adding any negativity to them. The experience may evoke a strong emotional reaction; however, exploring the response can be an opportunity to address or resolve underlying challenges or triggers.

Ways to Practice Mindfulness Throughout the Day

Set some time aside

In the world we live in today, it is very hard to find some spare time in our busy schedules. Simple mindfulness exercises don’t have to be time-consuming; it only takes a few minutes of silence a day, in a quiet/isolated space.

Observe the present moment exactly as it is

The aim of mindfulness is not to quieten the mind. Rather, the goal is to let all of the thoughts flow (not run wild) and pay attention to them without judgment.

Constantly bring your mind back to the present

Our minds often run away with us, which is why it is important to ensure that you consciously bring your mind back again and again to the present moment.

Be kind to your wandering mind

Don’t judge yourself for whatever thoughts come up. Practice being able to recognize when your mind has wandered off and gently bring it back.

Focus on your breathing

When you have negative thoughts that start to make you feel anxious, take a deep breath and close your eyes. Breathe in for 4 counts, hold for 4 counts, and breathe out for 4 counts. Sitting and breathing for even just a minute can help slow down your mind and your heart rate.

A Few Benefits of Mindfulness

• Increased emotional regulation
• Reduced stress and anxiety
• Better memory
• Stronger relationships
• Better physical health
• Improved attention
• Decrease in burnout

Attitude is very important when practicing mindfulness. Some of the key attitudes that you should practice include:

• Non-judgement: Be an objective witness to what you are experiencing, and allow yourself to be aware of what you are judging yourself on.
• Patience: Things naturally unfold in their own time; allow yourself to be patient with the process.
• Beginner’s mindset: Remaining open and curious, and going in with no expectations, allows us to be more receptive to new experiences and possibilities.
• Letting go: Don’t let your mind hold on to any emotions or experiences that are coming up in the moment.
• Acceptance: See things as they are and accept the thoughts and emotions which you are experiencing, even as painful as some of them may be.

The art of mindfulness helps us to create some space between ourselves and our reactions, breaking down our conditioned responses. The frequency in which mindfulness should be practiced depends on the exercise one plans to do. Simple mindfulness exercises can be practiced anywhere, at any time. More structured exercises require a lot more time, as well as a place that is quiet and free from any distractions or interruptions (preferably somewhere outdoors). It is recommended to practice mindfulness consistently for at least 6 months in order to build the habit, and by this time the practice should hopefully be effortless.