Five Ways to Be More Mindful on the Daily

Need to unwind but don't know how? Here are five quick ways to practice mindfulness daily.

Yes, it's true: our discussions every month are mindful. They provoke you to ask questions about the society we live in and mobilize you to make a change for the better. But what are some ways you can practice mindfulness outside of our discussions and in your daily life? In between the bustle of daily activities, it's still important to take time for yourself and reflect. Below are a few ways to do it.

Meditation

Meditation manifests itself differently for everybody. To some, it might include yoga, stretching, or some form of physical activity. To others, it's emptying your mind of any thoughts and focusing on your breaths. The simple answer: do what works best for you. Studies show that just five minutes of deep breathing exercises can improve your mental clarity or state of mind. Throughout the day, you might find time to take a pause and focus on your breaths only, blocking everything else from your mind.

Meditation can be deeper than breaths, too. It can also manifest itself in self-reflection. You might ask yourself questions like, "What part of my day did I enjoy?" or "What am I looking forward to this week?" Simple reflections such as these during the day are a great way to practice mindful behavior.

Journaling

If you're looking for a method to release any thoughts lingering in your brain, journaling is a great tool. It is recommended that journaling be consistent (every morning or every night), as it is a mindful practice that can progress over time. Writing down your thoughts or articulating what is currently on your mind before your day starts is a great way to release mental tension. It might make you aware of the things that occupy your brain daily versus things that you should be focusing on instead.

Not only is journaling a great outlet for stress relief or mental clarity, but it also improves writing skills. A quick five to ten minutes out of your day spent writing is good for your brain; it helps you process thoughts or ideas you might not understand. Never underestimate the power of pen and paper!

Walking

Getting your steps in during the day can be challenging if you have a busy schedule; there's no doubt about it. However, according to Heart.org, upping your daily step count has a myriad of health benefits that even include a longer life span. When choosing a time to walk, make it a regimen that fits into your lifestyle. For example, if you're not a morning person, you might not pick a sunrise walk to get steps in. If you work in a mostly sedentary environment, you might stand and work or pace your office.

Walking, while a great source of exercise, can reduce stress or anxiety by grounding you in the present moment. It also improves your motor skills, bodily awareness, and mental clarity, along with many physical benefits.

Practice Gratitude

Sometimes, when we get caught up in the business of life, we forget the countless gifts we already have. Practicing gratitude reminds us of all of the things we take for granted daily. This practice pairs nicely with journaling, in which you jot down daily reflections about your day or recent experiences. When we are grateful, it allows us to see the world from a new perspective. Maybe we pay more attention to the little details of life, or we recognize where things are going well for us. Maybe, when we put things into perspective, we realize how good we have it.

During the day, take a moment and pause. Ask yourself three things that you are grateful for at that moment. Remind yourself. If you want to take it a step further, ask yourself what you have to look forward to. Your answers might be as simple as "Waking up this morning" or "Going to bed tonight," and that's okay. The point is to remind yourself of the things you have and to be grateful for them.

Unplug Your Devices

Modern technology is both revolutionary and detrimental at the same time. While we now rely on our devices for practically everything from communication, to entertainment, to employment, taking time out of your day to go device-free is very important. Take at least 30 minutes a day away from your devices, and try to find an alternative form of entertainment. Reading, knitting, drawing, or journaling are all tech-free ways to relax and unwind. Taking a step back from devices can also protect your eyes from damage from constant screen usage.

If you're an iPhone user, you might check out the screen time restriction feature. It allows you to time how much you're on your phone daily, and it will cut you off once you reach your set threshold.

Try not to use your phone within 30 minutes of your bedtime and within 30 minutes of waking up. That way, you can go to bed with a clear mind and wake up free of outside-world distractions like social media or work e-mails.

Progress toward a mindful lifestyle takes time. Remember to give yourself grace, give new things a try, and don't give up right away as you implement new regimens into your life.

Always Be Mindful of your impact, Purposeful in what you do, and Positive in what you say.

Best,

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