Ok we have learned that meditation is good for your well-being, your mind and that you should do it on a regular basis. To be honest, I have to admit that there are times when I cannot force myself to do it or when I simply just don’t have the time or mood to really dive into meditation. However there are still things I do in my daily life to keep up my mindfulness practice and it does not take much for you to try that, too 🙂
#1 Observe your stance and posture.
It sounds very simple and also somehow boring but it is something really efficient in order to centre yourself. How come? By listening into your body you are connecting with it.
- Observe how your weight is distributed between your feet.
- Is it equal? Or are you favouring one leg?
- How are your shoulders and back? Are you slouching or making a hollow back too much?
- How are your head and neck? Always head down while walking?
Please don’t judge yourself, just observe and when you find something which is bothering you or you realize that it does not feel good THEN change it. By that you are already being mindful and on a larger scale you even get a hinch for your emotional state. A caved in chest could mean that something is bothering you. Tensed shoulders are usually a sign for stress as well as any kind of tension in the back/neck area.
#2 Watch your environment while walking or driving.
Also quite obvious, isn’t it? But let’s be honest, how often do you really SEE what is around you? Usually we walk and are so much lost in our thoughts that we are not aware of the birds around us, the coloured leaves in autumn or the nice buildings in the street we are walking along. Get out of your head and really use your eyes and be attentive. Maybe you will even discover something new in a surrounding so familiar to you.
#3 Eat without distraction.
One rule is very important to me while eating: no phones and no TV allowed when food’s on the table. Eating in a peaceful environment without having our mind focused on something else is extremely beneficial for our digestion. We taste more (and by that we can even enjoy the super-delicious pizza in front of us more 😀 ), it is easier to feel when your satisfied and by that we don’t indulge so easily. Eventually, we practice staying in the moment without doing much (while eating pizza!).
#4 Pay attention to your breath.
It’s similar to #1 but as important! The frequency, structure and rhythm of our breath can say a lot about the state we are in. Just take a small break or use the time while waiting for someone/something and focus on HOW you are breathing. Is it cold or warm? How does it feel?
A short and shallow breath usually indicates being stressed out or overwhelmed. Long, deep and calm breaths help to calm the nervous system and to centre yourself in the present. Just see what’s going on and usually by that it already starts changing by itself!
#5 Be thankful.
At the end of the day take 1 min for yourself – maybe lying in bed – and think of three things you are thankful for. It does not have to be anything in particular, and yep, there are sometimes days, when it’s harder, but try it!
Here are some ideas:
- I am thankful for the home I have.
- I am thankful for the delicious meal I had.
- I am thankful to have a loving and supportive environment.
- I am thankful to live in security.
- I am thankful for what I have experienced today.
This list could go on endlessly, I guess you get the hang of it! 🙂
By being thankful you focus again on the present moment, what is going on inside you and what you feel. You also start appreciating even the smallest things, which finally leads to a feeling of satisfaction (even on a not so bright day!).
So as you can see, being mindful is not so difficult as it seems. Just pick one or two of these points and try to integrate them into your daily life during the next two weeks. Just don’t overdo in order to not get frustrated 🙂
Enjoy, lean back and appreciate reality!