Mindfulness is a state of active, open attention on the present. When you’re mindful, you’re aware of your thoughts and feelings without judging them explains Jonah Engler. Mindfulness can help you become more aware of your body and your environment. It can also help you focus on the present moment instead of dwelling on the past or worrying about the future.
There are many ways to add mindfulness to your life. Here are just a few:
1. Pay attention to your breath.
When you’re feeling stressed or overwhelmed, take a few deep breaths and focus on how the air feels as it moves in and out of your lungs. This will help you calm down and focus on the present.
2. Take a mindful walk
Mindfulness is the practice of living in the present moment and being aware of what is happening around you. While it may seem like a simple concept, mindfulness can be difficult to master. One of the best ways to become more mindful is to practice mindfulness while walking. Pay attention to the sights, sounds and smells around you, and focus on the sensation of your feet hitting the ground.
3. Practice meditation
Meditation is a form of mindfulness that can help you focus on the present moment and clear your mind of distractions. There are many different types of meditation, so find one that works best for you.
4. Eat mindfully
When you’re eating, take the time to really focus on the food in front of you. Notice the colors, textures and smells. Chew slowly and savor each bite. This will help you appreciate your food more and avoid overeating.
5. Take a mindful shower
The next time you take a shower, pay attention to the feeling of the water on your skin and the sound of the rushing water says Jonah Engler. Notice how the temperature changes as you rinse off soap suds. This can help you focus on the present moment and clear your mind.
6. Pay attention to your body
When you’re feeling tense or stressed, take a few minutes to focus on your body. Notice where you’re holding tension and how it feels. Take a deep breath and release any tension you find.
7. Practice yoga
Yoga is a form of mindfulness that combines physical poses with deep breathing exercises and meditation. Yoga can help you focus on the present moment and relax both your mind and body.
8. Write in a journal
Journaling is a great way to practice mindfulness. When you write in a journal, you focus on putting your thoughts and feelings into words. This can help you become more aware of your thoughts and emotions, and it can also be therapeutic.
9. Listen to calming music
Calming music can be a great way to practice mindfulness explains Jonah Engler. It can help you relax and focus on the present moment. Choose music that has a slow tempo and soothing sounds.
10. Declutter your space
When your environment is cluttered, it can be difficult to focus on the present. Decluttering your space can help you become more mindful and organized. Clear out any unnecessary clutter and make sure everything has its place.
11. Connect with nature
Spending time in nature can be a great way to practice mindfulness. Breathe in the fresh air and feel the sun or wind on your skin. Notice the colors and textures of the plants and trees around you. This can help you connect with the natural world and focus on the present moment.
12. Disconnect from technology
Our constantly connected world can often be a distraction from the present. When you’re feeling overwhelmed or stressed, take a break from technology and disconnect from the digital world. Spend some time outdoors surrounded by nature, or read a book for relaxation.
13. Pay attention to your thoughts
When you’re practicing mindfulness, it’s important to pay attention to your thoughts without judging them. When you become aware of your thoughts, you can begin to let them go. This can help you focus on the present moment and clear your mind.
14. Practice gratitude
When you’re feeling grateful, you’re focusing on the good things in your life. This can help you connect with the present moment and appreciate what you have. Take a few minutes each day to list off things you’re grateful for, or simply thank the universe for the blessings in your life.
15. Be patient
Mindfulness is a practice that takes time to master. Don’t be discouraged if it’s difficult to focus on the present at first says Jonah Engler. With patience and practice, you’ll eventually be able to achieve mindfulness more easily.
It can be difficult to master mindfulness, but with practice, you can add more mindfulness to your life. These 15 tips are a great place to start.