How to put Mindfulness in Your Day No Matter How Busy it is!

Why Should You Even Consider This?

The word mindfulness can be off-putting for some folks due to some common misconceptions. (I don't often use the word mindfulness when teaching the skills in my sessions!)

Mindfulness Myths!

Myths of Mindfulness!

1. Mindfulness is mystical or cultish.

   Mindfulness doesn't belong to any particular religious or spiritual approach. It is simply the practice of being present and is available to everyone at any time.

2. It is a religious a spiritual or religious practice.

   Mindfulness is a major part of some religious traditions, and some find it very spiritual on many levels. However, the practice itself is rooted in ancient traditions but backed up by modern science! Whatever our beliefs and values, we can practice them more fully through a mindful approach.

3. Mindfulness = Meditation

   We associate the word mindfulness with meditation and the image of someone sitting cross-legged with their eyes closed in complete silence. However, meditation is only the most common and formal of the mindfulness practices. Many exercises or practices can be woven into activities we naturally do every day. It can be effective with as little as 1-2 minutes a day!

   
   

   
   

   The Benefits of Daily Mindfulness Practice:

   
   

• Simple mindfulness techniques can reduce stress not by eliminating the external stressors of everyday life, but by tempering the influence of the brain region responsible for our often out-of-proportion reactions to them (Dr Sara Lazar, Ph.D.) For more details on this process watch Dr. Lazar's TEDx!

• Boosts focus, centration, improves emotion management and builds resilience.

• Takes us off Autopilot as we move through our day. Mindfulness practice helps us naturally be more present and can also be used more purposefully during particularly distressing periods. We tend to mindlessly do what we always do and most of the time this pays off. However, mindfulness helps us realize the wonders of what is right in front of us. We become more present thus more aware of all the potential. We can step out of Autopilot thinking when it gets in the way of what we want or how we want to be.

• Mindfulness exercises (I often call them Present Moment skills) help to create a 'pause' between an upsetting event/situation and our reaction. It gives us time to be more aware and careful about how we respond. This can be a crucial skill when it comes to changing our own behavior.

  
  
  
  
  
  
  
  

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I Don't have the time for Mindfulness!

It is easy to feel overwhelmed by our day-to-day routines. Packed schedules filled with meetings, deadlines, and endless to-do lists can make finding time for mindfulness practice seem impossible. I get it! Not to mention, we also need time to have fun and do things for pleasure.

However, working some practice into your daily life can be surprisingly simple, even if you have only a few minutes to spare. They can even be fun and often relaxing.

Whether you are rushing between appointments or managing a family at home, these effective methods can help you connect with the present moment without requiring lengthy meditation sessions. Meditation is very rewarding but not necessary to achieve a more aware sense of balance in the present moment. Read on for some helpful suggestions.

Start with Simple Breathing Techniques

One of the simplest ways to incorporate mindfulness into your life is through focused breathing. You don’t need a yoga mat or a tranquil environment; you can practice this anywhere—be it on public transport, in your car, or during a quick break at work.

Take a moment to pause and focus on your breath. Inhale slowly through your nose until your abdomen rises, then exhale gently through your mouth. Spend just one minute on this practice, and you may find yourself feeling more grounded and centered. Whenever stress arises, return to this breathing exercise to regain your focus.

Mindful Mornings

Transform your mornings into a sanctuary for mindfulness. Rather than immediately diving into your busy day, slow down and pay attention to certain parts of your routine. It doesn't add any time to your day, nor will it make you late in any way!

Try one or more of these:

• Savor your coffee: Instead of gulping it down, take small sips while appreciating its aroma and warmth. Silently to yourself notice what you smell and taste. What does it look like? What can you hear as it brews?

• Pay closer attention to look, smell and taste of your breakfast/drink: Use your 5 senses to silently notice what you are eating and drinking.

• Shower: Notice the temperature of the water and how it feels on your body. Listen to the water sounds and smells of your soap.

• Listen to music: Really pay attention to the sounds of the instruments or the tone of the song.

  
  

By adopting even one of these practices, you can change your entire outlook, prepping you to face the day's challenges with a clearer head.

How much do your really pay attention to the things you do every day?

Incorporating Mindfulness into Routine Tasks

You can transform mundane activities into opportunities for mindfulness. Whether you are washing dishes, walking, or tidying up, try to engage your senses fully. I enjoy taking the time to be mindful as I walk the dog every morning. It is the perfect opportunity to take my attention from worried thoughts about the future or the past and place it on what I can observe around me.

Mindful Dog Walking!

Take Mindful Breaks

Working continuously can lead to fatigue and burnout. Instead of grinding through your workday, implement short breaks. Even a 5-minute pause can greatly benefit your mental well-being.

During these breaks, do the following:

• Doodling, coloring or drawing: Allow your mind to follow where your fingers go.

• Stretch: Stand and stretch your body.

• Step Outside: Get fresh air and be aware of your surroundings.

  
  

By giving your mind a brief rest, you can enhance your overall focus and productivity when you return to your tasks.

Rest Your Brain!

Helpful Hints

Please know that you will have thoughts that distract you and this doesn't mean you are doing it wrong! There is no way to incorrectly practice mindfulness and there is no finish line for having mastered it! No one can remain completely mindful of the present moment for very long. This is not how the brain works.

When you become distracted simply notice this and put your attention back on where you want it to be. Over time distractions do happen less often during purposeful exercises.

If you are going through a difficult time or trying to change a specific behavior add an intention mantra. Think about your intentions in this area and commit to making it a priority.

Use Mindfulness Apps

If you seek more structured support, consider mindfulness apps that provide guided meditations and relaxation exercises. These tools can help you integrate mindfulness into your busy life effectively.

Some popular options include:

1. Headspace: Offers themed meditation sessions suitable for beginners and pros alike.

2. Calm: Features relaxing sounds and stories to help you unwind.

3. Insight Timer: Provides a vast library of free meditations to choose from.

   
   

These resources allow for quick, tailored mindfulness moments that fit effortlessly into your schedule.

Be Aware -Your Mind will tell You all the ways you cannot make it happen!

Give it a try and be on the lookout for your mind saying things like, "It's too hard" or "This will never work on me" etc. The Mind wants to keep worrying about the past, future and have judgments about the present because this is what keeps you safe. Here's the thing- We don't need that much safety in our lives. We can handle being uncomfortable and challenging ourselves! You won't know until you experience it for yourself, and you are already doing most of this stuff anyway! You don't have a thing to lose.