Mindfulness can have a lot of benefits but with our busy lifestyles, it can be a hard skill to practice. Often we find ourselves doing several things at once — cooking dinner while watching the news and helping the kids with their homework. We are always engaged on some sort of device, or so it seems, while also trying to do another task. When was the last time you were fully present? When was the last time you paid attention to how you felt when you woke up? Did you notice if the leaves were still on the trees outside?
Being mindful means being present in the moment. That means not thinking about what you are doing later or yesterday but being fully in the moment, engaged with those around you, taking it all in. If practiced regularly, it can improve your overall well-being. It can cultivate a more positive and appreciative lifestyle, less consumed with worry or concerns. It enables a deeper connection with others. When you aren’t distracted, you can fully be in the conversation.
Mindfulness has several benefits for physical and mental health. It can help to relieve stress, anxiety, depression, pain, improve sleep, and lower blood pressure, among other things.
What can you do to be more mindful in your life?
1.) Start a meditation routine.
Sometimes I feel like people instantly shut down when we say “meditate.” It is just another thing to add to our list of things. But, really it doesn’t have to be time-consuming. You can meditate for a short five minutes a day. Often it is recommended to do it in the morning, but any time you can fit it in works. Set a timer on your phone and focus only on your breath for those minutes. If a thought comes in, let it pass through without your attention.
2.) Stop multitasking.
It has been said there is no such thing as multitasking. That is because you can’t possibly do more than one thing correctly at a time. Multitasking takes more time with often more mistakes. Instead, focus on one task at a time and complete it fully and then begin another. It might seem less efficient but it is more.
3.) Slow down.
We are always running from one thing to another. Instead, start to savor the process. You don’t need to get from start to finish super fast. Take your time, do it well. Slowing down can help you to establish a healthy focus and feel less overwhelmed.
4.) Eat mindfully.
How often do you find yourself eating at the kitchen counter while also watching TV, talking on the phone, and juggling? Ok, maybe not all those but it sure can feel like it sometimes. When is the last time you thought about how the food tasted, felt, smelled? Do you savor it or scarf it down without stopping to breathe? Taking the time to truly taste and appreciate your food will be good for your brain and your body, and if you pay attention to when you feel full you may eat less too.
5.) Keep devices in check.
We all spend way too much time on electronics. We use our phones for everything. We keep them at our fingertips because missing anything would be the worst. Instead, try limiting the amount of time on devices. Put them in a drawer after a certain time or during meal times so you can fully engage with family or friends.
6.) Get outside and move.
Pay attention to how your feet feel on the ground, how the air feels hitting your skin, notice where your arms land or your body in a certain posture. Watch the birds fly overhead, take in the sun.
7.) Get help when you need it.
If you are struggling with focus or practicing mindfulness, consider seeking the help of a counselor or therapist. They can help to provide tips to get you started toward a more mindful life.
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The professionally trained and licensed counselors at Rooted & Rising Therapy in Bridgeville have openings. Our practice specializes in treating individuals through years of experience, we’re confident that no problem is too great to overcome. Through therapy, there is always a way to address the issues you face and learn coping strategies to help you both right now and in the future. Just call our office at (412) 228-8489 or email us at info@rootedandrisingtherapy.com to get started to feeling better today. We are here for you.