Mindfulness changed my life. This is NOT and exaggeration. If I had to give my clients, students, or fellow teachers one piece of advice that would immediately improve their well-being, it would be to practise mindfulness every day.
Prior to practising mindfulness, I had a very anxious, busy, and overthinking mind. It was a scary place to be and live. My fears and worries were running my life and I could not see a way out of it. Then I began to practice mindfulness. Instantly, I found that even 10 minutes a day of mindful practise can be super helpful in reducing stress, improving my focus, and boosting my overall well-being. It gave me and awareness of myself (and the world) that I didn't even know I was missing, and because of that awareness, my whole being transformed for the better.
Check out these 10 easy techniques (mindful practices) that you can use to cultivate mindfulness and improve your experience of life:
Chill with Mindful Breathing: Take a moment to focus on your breath. Feel the sensation as you breathe in and out. Pay attention to your belly rising and falling or the air passing through your nose. Whenever your mind wanders, gently bring it back to your breath.
Do a Body Scan: Close your eyes and give some love to different parts of your body. Start from your head and work your way down to your toes. Notice any feelings, tensions, or areas of relaxation without being judgmental.
Dive into Mindful Eating: Slow down and fully enjoy the experience of eating. Observe the colors, textures, and flavors of your food. Take your time to chew and relish each bite. Tune in to feelings of hunger and fullness.
Take a Stroll and Meditate: Go for a walk and focus on the physical sensations with each step. Feel your feet connecting with the ground, the movement of your legs, and your body shifting. Stay present and soak in your surroundings without letting your thoughts run wild.
Spread the Love with Loving-Kindness: Sit quietly and bring to mind someone you care about, even yourself, or someone you find challenging. Repeat positive phrases or well-wishes for their well-being. Let feelings of love, compassion, and goodwill fill you up.
Observe Mindfully: Pick an object around you, like a flower, a candle, or a piece of art. Spend a few minutes really looking at it, noticing the details, colors, shapes, and textures. Engage all your senses in the experience.
Listen Up Mindfully: Choose some calming or instrumental music and listen to it closely. Pay attention to the different instruments, melodies, and rhythms. Get lost in the tunes without letting your mind wander.
Pour Your Thoughts into a Journal: Set aside a few minutes each day to jot down your thoughts and observations. Be present as you put your thoughts on paper. Feel the physical sensation of writing and let your thoughts flow.
Unplug for a Digital Detox: Allocate specific times every day to disconnect from your electronic devices. Fully immerse yourself in the present moment. Try reading, taking nature walks, pursuing hobbies, or spending quality time with loved ones.
Embrace Mindful Gratitude: Take a few minutes daily to reflect on and appreciate the positive aspects of your life. Consider the things you're grateful for, big and small. Let yourself soak up the feelings of gratitude.
Mindfulness is a skill that improves with practice, so start with short sessions and gradually increase the duration. Find techniques that resonate with you and incorporate them into your daily routine.
Soon, you'll experience the amazing benefits of mindfulness!