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With endless alerts, to-do lists, and binge-watching TV, it can be difficult to control your thoughts. But aren’t you thinking about anything? It can be quite a challenge.
That’s also unusual. Despite the rise of meditation teachers, Soundbowl meditation classes, countless wellness retreats, and apps like Insight Timer and Headspace, at least 85% of the U.S. population still meditates despite unprecedented access to meditation. I’ve never tried it.
We are not unaware of how meditation can help us. Well-known research suggests that meditation can help not only with obvious concerns like anxiety, depression, and stress, but also with sleep behavior, addiction tendencies, and pain perception. The secret is to actually sit still and meditate.
How to become mindful, similar to meditation
Mindfulness may be the next best thing, a less difficult way to slow down the wheels of your mind. But what exactly is mindfulness? It is the practice of becoming acutely aware of what you are feeling and feeling in the moment, without judgment or interpretation. It is in the present.
“I’ve talked to a lot of people who feel kind of embarrassed, who feel like they’re missing out on something, who wish they could meditate, but don’t see a path to get there. ” says Lauren Henkin. , founder and CEO of The Humane Space, a wellbeing app with content designed to reconnect people with their essential curiosity. “Mindfulness helps bring them there, a sense of being present, and a sense of nonjudgmental awareness that can aid overall well-being.”
So how exactly do you start incorporating ways to be mindful into your daily life? We asked Henkin and other experts for ideas.
10 Easy Ways to Be Mindful (Not Meditation)
Here are some easy ways to incorporate mindfulness throughout your day.
1.Let’s go outside
Perhaps one of the easiest ways to connect with your mindful self is to take a short walk without distractions. I press pause on podcasts, playlists, my phone, or sometimes I just don’t pick up my phone. Next, be aware of your surroundings. This means feeling the earth beneath your feet, listening to footsteps and the sounds of nature, and noticing the movement of your body and the sensation of warmth on your skin.
2. Pretend to be a food critic
It’s easy to blow your lunch when you’re sitting at your desk looking at your phone or browsing TikTok. Next time you sit down to eat, enjoy the moment. Henkin recommends pretending you’re a food critic and paying attention to every aspect of your meal: presentation, flavor, texture, aroma, and temperature. Your digestion will probably improve, you’ll be able to make better food choices, and you’ll probably feel fuller without eating. You may find yourself truly enjoying the experience of eating more than ever before.
3. Self-care with intention
The next time you wash your face or brush your teeth, try focusing on what’s going on. Notice the feel of your hands on your skin, the smell of the soap, and the temperature of the water. For example, when brushing your teeth, focus on the feel of the toothbrush in your hand, the taste of the toothpaste, and the feel of the bristles against your gums. Paying close attention to how your body feels may help you slow down and appreciate simple things more, like your ability to take care of yourself or access to clean water.
4. Go meta
Gloria Mark, a psychologist who studies attention at the University of California, Irvine, suggests trying something called “metaconsciousness.” This is about being aware of why we do certain things, including our subconscious habits. For example, consider why you instinctively reach for your phone every time you look at it, or why you keep switching between your computer screens to check your social media during the work day.
“Much of what we do today is done automatically and unconsciously,” Mark says. “In doing so, we can explore ourselves and learn how to recognize when such urges occur.” It all comes back to conscious awareness.
5. Practice mindful listening
Perhaps you’ve had a conversation with someone while you were thinking about something else or frantically finishing an email, but you can’t remember what that person said. Probably. Next time you have a conversation, listen carefully and seriously, without distractions (well, on your cell phone). Also, while listening, don’t interrupt or make judgments or criticisms. Pay attention to your own thoughts as well as your physical and emotional reactions. This will help you respond with intention.
6. Unify sounds in your music
Experience your playlists differently by practicing separating sounds and isolating different instruments in your compositions. Henkin explains that this not only opens up new perceptions of music, but also allows you to pay focused attention to what you’re experiencing.
7. Pick up a pen
Spend a few minutes doodling with a real pen and paper, paying close attention to the sound of the ink on the page, the feel of the pen on your finger, and the feeling of your hand moving freely across the page. . The key, Henkin says, is to allow yourself to experience this without judgement. Previously, doodles were thought to be a sign of distraction, but research has shown that they can improve concentration and memory, and calm activity in the brain’s amygdala, which is associated with stress and anxiety. It has been.
8. Change your perspective
Slow down when taking photos with your phone. As a former photographer, Henkin pays a lot of attention to how we see the world. Rather than taking a photo and posting it on social media, she recommends checking the formal nature of what you want to capture and rotating the camera a few degrees in each direction. Maybe you can even zoom in on something. “You can see how differently the world looks if you change your angle a little bit,” she explains.
9. Lookup
Henkin remembers living in New York City and never looking up at the sky or the architecture around her. She explains that everyone was focused on what was in front of her and trying to move on to the next task. Instead, she recommends stopping and just looking up for a few minutes. “It can be an opportunity to quietly focus on the awe that surrounds us,” she says.
The same goes for stargazing. Focusing on something far away can actually have a grounding effect and help us feel more connected to our world.
10. Turn anything into a game
The next time you find yourself waiting in a long line to renew your driver’s license or stuck in traffic, look at the scene as if you were being asked to testify as an eyewitness. If you spot a water lily in a roadside pond, see if you can identify the different shades of green.
Other things to keep in mind about mindfulness
If you find yourself going through your day without remembering to record details, try leaving a note, setting an alarm, or identifying an action you do on a daily basis like walking through a door. , remind yourself to pay attention. Henkin says that could be a tip for mindfulness. When you receive a reminder, pause and pay attention to your surroundings. Notice how you feel in them.
It’s important to note that incorporating ways to be mindful into your daily life doesn’t have to cost you a lot of time or add another dreaded task to your to-do list. “The benefits of mindfulness come from just being aware, without judgment, of what you are experiencing in that particular moment. It may be private,” says Henkin. “That small inner activity can develop your own passion for life and the world.”
Related: 59 surprising ways to show yourself some self-love
About contributors
Jennifer Alcebar is a longtime Colorado journalist and author who has practiced yoga for 20 years. she, New York Times, Fast Company, Fortune, wall street journal, He is also the author of five award-winning young adult novels, including; She enjoys writing, reading, skiing, mountain biking, hiking, yoga, and wake surfing. She is also a certified Reiki Master. Jennifer’s work can be viewed at www.jenniferalsever.com.
