Integrate these activities into your daily routine to feel more present and focused.
We live in a world where we are constantly inundated with information. Living in a digital world has its ups and downs. We have constant access to virtually any information in the palm of our hands. There are so many ways we are connected to people, news, and other information. This can cause our minds to jump from thought to thought. It becomes difficult to stay focused on one task or to be present in the current moment. Oftentimes, this consistent stream of thoughts leads to feelings of being overwhelmed and stressed. This can lead to burnout.
How do we calm our minds and become present in the current moment? Mindfulness just may be the answer. According to the Mayo Clinic, “Mindfulness is a type of mediation in which you focus on being intensely aware of what you are sensing and feeling in the moment, without interpretation or judgment”. Mindfulness allows us to be fully present in the moment and silence the outside noise and thoughts.
Benefits to Mindfulness
- Decrease anxiety and depression
- Increase cognitive ability
- Reduce stress
- Increases well-being
- Improves quality of life
- Improves mood
- Lower blood pressure
- Regulate emotions
Ways to Add Mindfulness to Your Day
- Mindful Walking—Make time to take a walk during the day. Become focused on your surroundings. What do you see, hear, smell? Stay focused on these sensations and allow other thoughts to gently pass.
- Mindful Eating—Practice staying present while eating. Put your phone away and focus on your meal. Bring your senses into awareness by focusing on how it feels, smells, and tastes.
- Deep Breathing Exercises—Throughout the day, take a few moments to deep breath. Allow your mind to quiet down and focus your attention on your breath. There are many different deep breathing exercises you can try including the 4-7-8 breathing exercise. This is where you inhale to the count of 4, hold your breath to the count of 7 and exhale to the count of 8. Try practicing this several times throughout the day.
- Body Scan—Take time during the day to scan your body for any tension or pain. Focus on any sensations your body may be experiencing. Breathe deeply into the areas that may need a little extra love.
- Practice Gratitude—Find little moments of gratitude and either write them down or make a mental note. This helps silence the outside noise and focus on the small joys life has to offer.
Mindfulness is the ability to become focused and present in the current moment. It does not have to become a long, drawn-out practice. It can become part of your day and allows you small breaks during a busy schedule. This will help you manage your stress and have more positive thoughts.