Embracing Mindfulness: 18 Practical Tips for Daily Living
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Chapter 1: The Need for Mindfulness
For much of my life, I operated at full throttle. Even before the rise of smartphones and social media, I found it difficult to embrace stillness. I was attentive and appreciative, but restlessness defined me. My vacations were packed with activities, even if I was just staying local. I prided myself on never experiencing boredom, yet I realized I rarely allowed myself the space to feel it. The only moments of inactivity came when I was unwell.
However, my health took a turn for the worse. Battling anxiety and endometriosis, both of which are often unseen, I carried these burdens while striving to meet my ambitious goals. Determined to compensate for lost time, I pushed myself even harder during my good days. Yet, the accumulated trauma and grief clouded my mind with stress and anxiety, making it difficult to remain present. As I navigated life as a recent PhD graduate, a business owner, and a creative, the relentless pressure to succeed conflicted with my body’s need for rest. Instead of unwinding, I found myself unraveling.
Meditation and yoga seemed overwhelming, with silence feeling deafening. Consequently, I sought alternative ways to ground myself that felt manageable. Here are 18 of my preferred methods for practicing mindfulness each day.
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Section 1.1: Techniques to Cultivate Mindfulness
Waiting Patiently
I aim to engage fully in conversations, resisting the urge to plan my response while the other person speaks. In the past, my anxiety led me to interrupt, fearing I would forget my thoughts. Now, I practice patience and truly listen. I remind myself that urgency is often a false perception, and unless it's critical, I avoid hastily calling for service in restaurants. Sharing meals with friends becomes a mindful practice as well.
Embracing the Present Moment
Every day comes with a myriad of choices and expectations. When faced with unexpected situations—like being stuck in traffic or dealing with inclement weather—acceptance helps dissolve the inner conflict. By recognizing my current circumstances, I can move past the desire to be elsewhere.
Waking Up Mindfully
Instead of reaching for my phone first thing, I strive to wake up to my own feelings rather than scrolling through social media. If I don’t need an alarm, my phone stays far from my bedside. My initial thoughts of the day should be empowering, fostering gratitude rather than anxiety.
Cooking with Intention
Cooking serves as my creative outlet. My early experiences in Italy shaped my relationship with food, turning it from a chore into an enjoyable activity. After a busy day, I mentally prepare for cooking by jotting down tasks for the next day, allowing me to relax while I chop and savor the ingredients.
Savoring the Sunshine
I adore sunny days and prioritize outdoor work. I intentionally avoid scheduling meetings on bright summer mornings, opting instead to write and brainstorm in the garden. The sun rejuvenates my spirit and fuels my productivity.
Imagining Retirement
I reject the notion of delaying happiness for some future date. Occasionally, I pretend I’m retired, allowing myself the freedom to choose how to spend my day without the constraints of time.
Turning Off Notifications
During the pandemic, I eliminated notifications from my devices, choosing to control my digital environment. As someone who juggles numerous clients, I require a clear mental space free from distractions.
Observing Before Capturing
As a photographer, I constantly compose images in my mind. Yet, I remind myself to first observe the world with my eyes before reaching for my camera. This practice enriches my experiences, allowing me to truly absorb my surroundings.
Mindful Eating
I tend to eat slowly, especially when overwhelmed. By placing my fork down between bites, I can focus on my breathing and appreciate the meal I prepared.
Flowing with the Weather
I admire those who carry umbrellas on sunny days; they embrace the unpredictability of life. Unless the weather directly affects my plans, I refrain from checking forecasts, opting instead to go with the flow.
Listening to Nature
Listening to birdsong helps ground me in the present moment, reminding me of my connection to nature. This practice has become a new hobby as I learn to identify various bird calls.
Daily Tidying Ritual
A vital part of my morning routine involves spending 15 minutes organizing my space. This practice energizes me and helps clear my mind for the day ahead.
Allowing Myself to Stay
I often find myself thinking ahead instead of enjoying the present. Lately, I’ve been challenging that urge by allowing myself to linger in the moment.
Self-Check-Ins
Illness taught me to prioritize my well-being. I now regularly check in with myself throughout the day, assessing my physical and emotional state.
Postponing Tasks
My inner overachiever often associates worth with completed tasks. However, I’ve learned that moving tasks to the next day can be a form of mindfulness, allowing me to acknowledge my limits.
Open Notebook Moments
Sitting passively with a notebook can feel counterproductive, yet it offers a calming space to simply be. Sometimes, I find inspiration while gazing out the window or watching tree branches sway.
Mindful Language
The words we use shape our reality. I’ve become more aware of the language I employ, particularly in how I talk about myself. This awareness fosters a kinder narrative and supports my journey toward healing.
Observing My Cat
Watching my cat embody stillness is both calming and enlightening. I take breaks to observe her contentment, which serves as a reminder of the power of simply being present.
The practice of mindfulness is just that—a practice. It’s not about perfection but rather about small, intentional actions that bring me closer to the present moment. Some days are easier than others, but these habits are always in my consciousness.
Which of these practices resonate with you, and which ones might you incorporate into your own life?
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