How to Incorporate Mindfulness into Your Daily Routine
What do you think of when you hear the word ‘Mindfulness’? Some may think meditation, while others may visualize something more broad such as peace. Mindfulness techniques simply bring our awareness to the present moment without judgment. The truth is, we can practice mindfulness completing our everyday activities without much of a time commitment at all. With the spring weather slowly making its return, as well as the anticipation of summer, here are some options to incorporate Mindfulness easily into your life.
#1: Mindful Walking
One of my favorites that is often overlooked is Mindful Walking. Most of us are walking daily to get from point A to point B; but we’re often more mindful of thoughts in our heads or the stressors engulfing our everyday life. We neglect our ability to be mindful of the world around us. The great part about Mindful Walking is that it is something that can be done anywhere. Depending on your personal preference, one could seek out a quiet scenic route such as a nature trail, or a more stimulating environment such as city or suburban streets with lots happening around us. Either way, it is important to utilize all senses while walking. What do you see around you? What do you hear? Examine the color of the leaves, the birds you hear, the smell of the fresh air, etc. You may notice something obvious that you haven’t before such as the color of your neighbor's front door.
Take some deep breaths from your stomach while you’re at it and feel the difference. You might even do a body scan to really focus on how certain muscles feel as you’re walking. Walking outside, away from your devices, is healthy and can offer you alternate perspectives and insight as well.
#2: Daily Hygiene
Another great example of a daily activity that we can incorporate Mindfulness into is showering/bathing. When we shower, we experience many sensations. From the temperature or pressure of the water, to the smells of the soaps, and the feeling of your hair getting clean- there is so much to be mindful of. Instead of focusing on finishing the shower, or overthinking something from the day, try to see if you can practice being mindful of your senses while bathing. Some may even want to add background noise or dimmed lights to assist with the mindfulness process.
#3: Mindful Eating
The last daily activity that will be discussed is Mindful Eating. We need to eat in order to survive so this is one that we can get lots of practice with. Everyone has different habits when they eat. Some prefer to watch television or do something on their phone, while others may prefer to converse with others. If you ever find yourself eating a meal alone I urge you to practice mindfulness. Try utilizing all of your senses while eating. Focus on aspects that we wouldn’t normally pay attention to. For example, what does the texture of the food feel like? The temperature? Do the flavors change? What does it sound like when you bite/chew it? Do your emotions change? You can ask yourself many similar questions to truly immerse yourself in the experience. Mindful Eating can also increase your awareness of food choices and portions, causing healthier habits. Practicing Mindful Eating can also lead to feeling gratitude for your food, something most of us take for granted on a daily basis.
These are only just a handful of examples for incorporating mindfulness into your everyday life. Overall, mindfulness is an effective process for improving one’s mental and physical health. If you are looking to start your therapy journey and would like to learn more about mindfulness, I offer virtual sessions and am happy to help.
About the Author
Rob Salpietro, LCSW
Helping people improve their self-esteem and cope with anxiety and depression with CBT and Mindfulness CBT are Rob’s specialties.
