Our over-scheduled calendars are often filled to the max with family events, appointments, and daily to-do lists. It’s easy for our days to get away from us if we let them. It can also be tempting to start regretting what we didn’t achieve in the past or feeling anxious about what is coming up in the future. By taking control of our mindset through mindfulness, we’re able to more fully appreciate the present moment. Other benefits of mindfulness outlined by the Mayo Clinic, include a reduction in:
- Stress
- Anxiety
- Pain
- Depression
- Insomnia
- High blood pressure
So, when should you practice mindfulness? As often as possible. Here are a few guideposts to get you started.
Mindfulness in the Morning
Rather than jumping up and diving into your day when your alarm goes off each morning, allow yourself a few minutes of mindfulness when you first wake up. Taking a moment to feel thankful for a good night’s sleep and reciting positive affirmations when you first wake up can set you on track for a positive day. Starting your morning with mindfulness can also ensure that, whatever comes your way, you’re able to respond with a clearer head and calmer disposition.
Mindfulness at Bedtime
Before you close your eyes at night, take some time to acknowledge what went well in your day. Find a quiet, calm place to focus on slowing down your breathing. Consider writing down what you’re grateful for to solidify it in your mind. Check out these gratitude journal prompts for inspiration:
- Describe your favorite moment of the day.
- List five good qualities of your favorite person.
- What random act of kindness did you perform today and how did it make you feel?
- Recap something you did today that made you proud.
- Narrate what someone else did to make you feel happy.
- Recount what you did to make someone else feel happy.
Mindfulness has been shown to help you relax and rest before sleep. It prevents you from cluttering your mind with unfinished tasks so that you can focus fully on rest.
Mindfulness Before Every Meal
Isn’t it amazing that all we have to do is put food into our mouths and our body automatically gets to work? Your saliva starts breaking down your food and making it easier to digest as your body prepares to turn the proteins, fats, and sugars you are eating directly into muscle and energy. There is no such thing as “fast food” when you’re focusing on mindfulness. Spend a moment before each meal to appreciate the food you’re about to enjoy. This level of mindfulness will help you to eat more slowly and feel more satiated. Chew your food deliberately to savor the flavors that make up your meal. Goodbye, mindless munching!
A Mindful Way of Life
There is no wrong way to be mindful, so don’t get hung up on doing it “right.” Just deciding to make an effort to be more thoughtful can make a difference in how you feel about yourself and how you relate to others. Mindfulness is all about giving yourself grace and treating yourself with kindness. You’ll also find that it sparks creative ideas, and being creative promotes mindfulness, so pull out your paints, colored pencils, or guitar from their cases and give it a try. Here are a few options to get you started:
- Watch a sunrise
- Go fishing
- Compliment someone (and yourself)
- Dance to a song from your childhood
- Listen to the birds sing
- Try a guided meditation app <https://chopra.com/app>
- Take yourself out to lunch
- Walk in nature
- Color a picture
While mindfulness may have been considered “fringe” in the past, it has gone mainstream. And for good reason! Whenever you need a self-esteem boost, try taking a moment of mindfulness. By becoming more aware of how you are feeling and more accepting of why you feel that way, you’ll find you can better cope with your emotions.
Looking for even more ways to spring-clean your mindset? Check out this article.
