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integrating mindfulness

The world that we live in focuses and encourages business. Many people move through their day on autopilot, not really noticing what is going on around them. This can come at a cost, as business takes you out of the present moment, and doesn’t allow the time to slow down and really notice.
Mindfulness is a tool that can not only help you be more present in your daily life, but it has also been proven to reduce stress, boost memory, increase focus, decrease emotional reactivity, increase cognitive flexibility, and improve relationships.
According to an article published by the American Psychological Association in 2012, mindfulness is defined as the moment-to-moment awareness of one’s experience without judgement. While several practices like yoga, tai chi and qigong help with the practice of mindfulness, you don’t need to wait for an organized activity to reap the benefits. Here are three easy ways that you can incorporate mindfulness into your everyday life.

1. Eat Mindfully

Eating is something that we often do with distraction. Maybe your routine is to watch TV, scroll through your phone, or even work through lunch. Mealtimes are a great time to practice mindfulness because it is activity that already involves many of our senses. Try eating your next meal without distraction. Sit down at the table and really focus on the experience of eating. How does the food look and smell? What temperature is it and how does it taste? Is it savoury, sweet or a mixture of both? You can also note how the food makes you feel. As humans, food is an emotional experience, so it is OK to notice different feelings that come up. Does the meal make you happy and loved or sad and guilty? All emotions are valid and they are all part of the experience – no judgement.

2. Washing Dishes

It may sound strange, but doing household chores can be a great way to practice mindfulness. You have to do the dishes anyway so you might as well do it with some intention. Like with eating, the mundaneness of the task makes it easy for you to focus on the present moment. What does your dish soap smell like? What is the temperature of the water? How do the suds feel against your hands? If your sink is close to a window lookout and notice what is happening outside. Is it raining? Is the sun shining? Are there birds chirping? All these observations will bring you into the present moment, which is integral for mindfulness. If your mind wanders, don’t worry, just bring yourself back to the task at hand. A study conducted by researchers at Florida State University in 2014 indicated that people who washed dishes mindfully experienced a 27% decrease in nervousness and a 25% increase in feelings of inspiration. Although more research is needed, researchers indicated that this may also be achieved by doing other common activities mindfully, like cooking or cleaning.

3. Take a Mindful Walk

Zen Master and Vietnamese Buddhist Monk Thich Nhat Hanh suggests: “walk as if you are kissing the Earth with your feet.” Walking is something we do automatically so doing so mindfully is a great way to bring some wonder into the mundane. As you walk focus your entire attention on the experience of walking. Feel the way your legs move and notice as your feet meet the earth. Observe what you can see and smell as you walk, taking in the world around you. You will be amazed at what you were missing when you weren’t paying attention.