Quick Guide on How To Practice Mindfulness Daily

You have heard the word ‘mindfulness’ and ‘meditation.’ What do these words actually mean? Is it something you can incorporate into your busy life?

The first thing most of us do when we wake up is check our phones. As soon as we click the screen, we see all the incoming text messages, emails, and social media notifications. We are pulled in so many different directions from staring at the screen for one minute. We notice our heartbeat starts rising and the feeling of anxiety starts taking over.

 

In this situation, there are two options to cope with stress and anxiety in our daily lives:

1. While getting out of bed and getting ready, you start answering quick emails and text messages. A feeling of accomplishment comes from every sent message, yet the anxiety lingers. As you try to do multiple things at once, you feel more overwhelmed. You start thinking about all the tasks you have to complete. The more you think, the quicker you try to do everything you are currently working on so you can get to your next task.

Or

2. You put the phone down, take two minutes to breathe, express gratitude, and visualize the rest of your day. Get out of bed and get ready. A feeling of joy, excitement, and peace arises. The day commences with a feeling of readiness. You pick up your phone and prioritize emails and messages based on importance to your task list for the day. You stop and breathe if you notice your anxiety coming up from a task you are doing.

Which of these options will better prepare you for your day? I hope you choose the second option. The second option shows mindfulness and meditation in practice.

Why is being present so important? Because all important decisions are made here and now. As shown in the example above, the simple act of staring at your phone first thing in the morning triggers anxiety. Anxiety arises from thinking about the future. By becoming aware of your thoughts and emotions in the present moment as shown in the second option, you are better equipped to deal with the anxiety when it arises.

 

So I want you to take two minutes right now, close your eyes and take three deep breaths. Inhale through your nose, exhale through your mouth. Relax your body with each breath. Notice your chest expand and contract with each deep breath.

Keep your eyes closed, take a moment now to express gratitude for something that happened today. It could be as simple as: I am grateful for the delicious sandwich, I am grateful for the beautiful weather, I am grateful for the funny meme I saw today, I am grateful for my friends/family/co-workers, etc.

 

You just took two minutes out of your busy life to practice mindfulness and meditation. It is that easy! With continuous practice, you will develop awareness to your thoughts and emotions and the feeling it creates in your body. You will develop a positive attitude overtime to external experiences. You will have a feeling of neutrality when certain experiences do not go as expected. You will realize, all you have to do is come back to your breath no matter what the external environment presents.

 

So when you wake up tomorrow before picking up your phone, breath and express gratitude.

 

If you want to learn more about how to develop a daily mindfulness practice and cope with stress and anxiety, please email me at farah@bekalm.org to book a free 15 minutes consultation or check out our website www.bekalm.org.