Mindfulness

Practicing mindfulness boils down to paying close attention to the present moment. In simpler terms, it’s all about being fully engaged in what’s happening right now.

This involves being attuned to both your internal experiences and external surroundings. For instance, you might notice the sensation of stress in your stomach when you think about your looming tax deadline, or you might observe the beauty of blooming flowers on your way to work.

Mindfulness also means refraining from judging or labeling your experiences. Your emotions aren’t categorized as good or bad—they simply exist.

In essence, mindfulness is like being a neutral observer of your own life. Instead of getting swept away by your emotions, you observe them from a slight distance.

On the flip side, the opposite of mindfulness is going through the motions on autopilot. This happens when you engage in actions without really thinking about them. For instance, driving to work on a Saturday when you intend to go to the park is a classic example of being on autopilot.

Wondering if you’re practicing mindfulness correctly?

Here’s a simple guide to help you tune into the present moment, no matter where you are—whether you’re stuck in traffic, waiting in line, or sitting at your desk.

Give “single-tasking” a shot. Instead of juggling multiple tasks, focus on doing one thing at a time with your full attention. It could be as mundane as flossing your teeth or savoring each bite of an apple.

When you find yourself with a few moments to spare and no immediate demands, here’s how to practice mindfulness:

1. Take a moment to pause and center yourself. Tune into your body and surroundings. Notice what you see, hear, smell, taste, and feel. Don’t judge these sensations—simply let them come and go.
2. Narrow your focus. Pay attention to the subtle sensations in your body, like an itch or tingling. Give each part of your body a moment of undivided attention, starting from your head down to your toes.
3. Shift your focus to your breath. Where do you feel it most in your body? Rest your attention on that sensation.
4. Reflect on your current state. Ask yourself, “How am I feeling right now?” Acknowledge any thoughts or emotions that arise. Spend a few moments simply being present with them, without passing judgment.
5. When your mind inevitably wanders (as it tends to do), gently guide your focus back to your breath. There’s no need to criticize yourself for losing concentration—it’s all part of the practice.

Why bother with mindfulness?

Well, it helps you snap out of autopilot mode. Instead of going through the motions and regretting your actions later, mindfulness lets you make changes in the moment.

Imagine this: you catch yourself mindlessly munching on chips in front of the TV, just like every other evening. Being mindful helps you break free from this routine trance. You can pause, reconsider, and make a different choice. Maybe swap those chips for crunchy carrots, or ditch the TV for a refreshing walk around the block.

Practicing mindfulness also keeps you connected to your goals and aspirations. By staying present at the moment, you’re less likely to react impulsively and fall back on old habits—like reaching for a giant candy bar when stress kicks in.

Mindfulness isn’t just beneficial for mental health—it can also support your journey towards achieving and sustaining a healthy weight.

When it comes to food, mindfulness offers several opportunities:

1. Check-in with your gut to determine if you’re genuinely hungry before diving into a meal or snack.
2. Pay close attention to each bite, taking the time to appreciate the flavors and textures of what you’re eating.
3. Tune into your inner dialogue and observe if the thoughts you’re having about food are constructive or not.
4. Conduct another gut check midway through your meal to gauge how satisfied you are. This way, you can stop eating when you feel comfortably full, rather than mindlessly polishing off your plate.

Looking to amp up your exercise routine?

Mindfulness can be your secret weapon in making physical activities more enjoyable, ultimately boosting your commitment to them.

Here’s how to incorporate mindfulness into your workouts:

1. Check in with your body. Notice any tension in your muscles or restlessness as you begin your activity.
2. Pay attention to how your body responds to the exercise. Does it feel good while you’re moving?
3. If the workout targets specific body parts, tune into how those areas feel as you engage them.
4. Be mindful of your thoughts about your movement. Are they uplifting and encouraging?

By focusing on your body during exercise, you can find motivation to stay active throughout the day. Additionally, practicing mindfulness might foster a greater appreciation for your body and encourage self-kindness.

Looking to be more present in your everyday life? It all starts with setting your mind to it.