6 Habits to Boost Mindfulness

 6 Habits to Boost Mindfulness 

To live in the present and to focus our attention to our own thoughts and experiences —- these are the most salient aspects of mindfulness, a state of mind characterized by awareness and acceptance.  

Mindfulness has provided people with many benefits. According to Grace Bullock of Mindful.org, mindfulness enables us to live in the present, which significantly reduces anxieties that anticipating the future or reliving the past bring. Also, mindfulness helps us to observe our thoughts, manage our emotions, and control our actions when dealing with difficult situations. 

With our aim to become more focused in the present, here are 6 habits that can help us practice more mindfulness in our daily lives.

1. Breathe 

We take 10,000 breaths a day, even during our sleep. But the question is, how many of these breaths are we really conscious about? We can practice mindful breathing by focusing our attention on the natural rhythm of our breath and on how we feel every time we inhale and exhale. 

Being focused on our breathing allows us to stay in the present. Also, when we tune our attention to the sensations of our breath, feelings of pain – whether physical or emotional — are tuned out. In the study of Zeidan & Vago, it was noted that practicing mindful breathing allowed the participants to significantly feel less pain and create an overwhelming sense of power over their wellbeing. 

2. Go Outdoors

Smell the flowers, blow bubbles, feel the soft grass on your fingertips, and take a walk in the park. Walk barefoot, watch the clouds, paint nature, or read a book under a tree. These are outdoor activities that we can do to boost mindfulness daily. 

Numerous studies, like the one by Jazaieri & Shapiro’s, attest that being immersed in nature can boost a person’s sense of wellbeing and inner peace. Additionally, spending more time outdoors has been shown to enhance sleep patterns, improve personal relationships, and boost job performance. 

3. Exercise

Exercise takes many forms. It can be done alone or in groups, indoors or outdoors, high-impact or low-impact. Regardless of the fitness regimen we follow, we can always incorporate mindfulness every time we move our muscles. How?

1. Be fully present as you exercise. Be one with the treadmill while running. Feel the wind as you run at the park. Unplug your playlist and listen to the sounds around you as you exercise. 

2. Practice mindful breathing as you exercise. Observe the natural flow of your breath as you move. Running out breath? Take it as a cue to ease up and take a breather.

3. Be purposeful. Remind yourself why you are exercising in the first place. Is it to lose weight? To improve flexibility and agility? To live longer? Being purposeful will help you to keep going as you work out.

Practicing mindfulness during exercise does not only keep you strong and healthy, but it also aids in emotional regulation and enhanced mental awareness. As you focus on your bodily sensations and movements, there is less room for the mind to navigate thoughts that lead to anxieties and stress. 

4. Meditate

If you research on mindfulness, more often than not, you swill be directed to meditation. Meditation is the act of noticing your own thoughts and paying attention to your breathing patterns. Because of how meditation creates a feeling of tranquillity the more it is practiced, it is often linked to the same benefits as mindfulness. National Health Sciences notes that like mindfulness, meditation has the ability to enhance emotional well-being through eliminating stress-inducing thoughts. 

So how does meditation wipe away stress and elicit inner peace? These are ways in which mindful meditation can be practiced:

1. Find a quiet spot and be comfortable in it. Your meditation spot needs to be free from any distraction. It can be a corner in your living room or in your balcony. Be comfortable in it – either by sitting down, laying flat on the floor, or standing up. 

2. Focus on your breathing. Take deep breaths and feel the sensation that each inhale and exhale brings. Observe your breaths while being in touch with your surroundings. 

3. Stay focused. Return to your breaths every time you get distracted by a disturbing noise or an unpleasant thought. Stay focused in the present and try to tune out any stimulus that steals your inner peace.

5. Sleep

Sleep is a salient factor to one’s overall wellbeing. As such, it is important to keep healthy sleeping habits that will not only replenish your body but will also heal your mind from endless worrying and stress. Otherwise, the lack of sleep will be detrimental to your performance, attention, and capacity to be fully present during the day. 

Have you encountered being in this pattern of worrying before sleeping that leads to a lack of sleep and more worrying throughout the day? This is a problem that many people with anxiety-related problems experience. Worry no more as you can work on a set of bedtime habits  that can induce good sleeping patterns:

1. Disconnect an hour before bedtime. If you want to have a deep and relaxing sleep, eliminate all distractions such as smartphones and other gadgets that can potentially disturb your resting mode. Keep them in silent mode so that you will not be affected by any form of notification or digital activity throughout the night. 

2. Use soothing oils as you practice deep breathing. Essential oils such as lavender oil, chamomile oil, and peppermint oil can be useful and relaxing partners as you prepare for sleep. Diffuse your chosen scent or rub it on your temples as you take deep breaths. Not only will it promote sleep, it will also eliminate emotional stress and relieve physical tension. 

3. Gratitude minute. As you prepare for slumber, focus on the positive events that happened during the day and take a minute to be grateful for them. Ending the day with positive thoughts will create a feeling of comfort and ease that will help you drift in a peaceful resting mode. 

Waking up from a restful night will help you become more alert and focused in the present during the day. Once you master these bedtime habits, chances are you will become more mindful of your thoughts, emotions, and actions throughout the day. 

6. Label Feelings

Everybody has feelings. Feelings are neither right nor wrong. We feel because we are humans. The challenge with feelings is in regulating them and in acting appropriately every time there is an overwhelming feeling that we have deep inside. 

One of the important ways to deal with feelings is to label them. You should try to understand what you really feel, label the specific feeling, and act on it in an appropriate way. 

You can practice mindfulness by breathing deeply while trying to identify and label your emotion. 

To illustrate, as you inhale, you can identify your emotion.

           “I feel frustrated deep inside”.

As you exhale, you can explore the reason behind your emotion. 

           “I am frustrated that my daughter is not following me.”

Inhale again and continue identifying the feeling of frustration. Exhale again until the feeling of frustration slowly fades.

Once the feeling of frustration is at a distance, slowly think of ways on how the problem can be addressed. Through this practice, you validated your feelings, distanced yourself from it, and acted on it appropriately. 

Conclusion 

These mindfulness exercises can easily be practiced by anyone who wants to become more present in life. By being fully committed to becoming more attuned to your thoughts and emotions, you will find yourself gradually reconnecting with yourself. Over time, the practice of mindfulness will be effortless, and tranquillity will nurture your overall sense of wellbeing.