When we hear the word “mindfulness,” many of us imagine sitting cross-legged on the floor, eyes closed, focusing on our breath. Maybe you think back to that yoga class you tried, or the mindfulness retreat you saw in an online ad. You might also wonder, "But who really has time for that?" While meditation and formal practices are powerful tools, they are not the only way to practice mindfulness!
So, what is mindfulness then, if not just meditation?
Mindfulness is the practice of being fully tuned in to the present moment, as a non-judgmental observer. It’s about discovering how to stay present and notice what’s happening in the now – whether that’s your own thoughts, feelings, and sensations, or the world around you. By this definition, mindfulness is not always synonymous with relaxation. It can feel difficult, even uncomfortable, to be present with our own thoughts and feelings, and to tune out our inner critic.
But the more we work that mindfulness muscle in our brain, the more present and in control of our life we feel. And you can start working that muscle right now – seriously, right now! You don’t have to dedicate hours of your busy week towards mindfulness. The best way to practice mindfulness is to work with what you’ve got.
3 Practical Ways to Stay Present and Use Mindfulness Throughout Your Day
Mindful Eating: When’s the last time you really enjoyed a meal or tasty snack – I mean truly savoured it? We’ve all been there: rushing through meals or distracted by our phones. Mindful eating is a way to slow down and pay attention to how food makes you feel. Next time you eat, focus on the flavours and textures. How does the food feel in your mouth? How does your body respond? By being present, you not only enjoy food more, but also build a healthier relationship with it.
Mindful Movement: Mindfulness doesn’t have to involve stillness – it can also be a part of your everyday movement. Whether you’re walking to school, getting some movement on your lunch break, or stretching after a workout, try to focus on how your body feels. Notice how your feet connect with the ground beneath you, or how your muscles stretch or tighten. Tune into cues of tension or release without judging or rushing yourself – your body will thank you later!
Mindful Shower: Many of us carry out hygiene routines on autopilot, but with mindfulness, even your shower/bathing time can become an opportunity for clarity and grounding. Hear me out. Focus on the sensations happening around you – the feel of water on your skin, the smell of your soap. You may even wish to imagine the water washing away your stress, anger, and worry with it.
So there you have it – mindfulness is more accessible than we might think! Especially when our lives are filled with so many everyday stressors and distractions, it’s important to take a moment to reconnect with the present moment. I invite you to try one of these mindfulness practices (or all, if you’re feeling ambitious) this week. Notice how it makes you feel. By bringing small moments of mindfulness into your daily life, you will experience its benefits without needing to set aside extra time. Life doesn’t slow down, but mindfulness can help you to navigate it from a calmer and grounded place.
If you are interested in exploring mindfulness further with a trained professional, you’ve come to the right place – Bold Lotus Trauma Therapy is here to help. Click the link below to book a free consultation to see if we’re the right fit for you.