One of the joys of mindfulness is that you can do it anywhere! You don’t need to sit in silence for hours, chant mantras, or even close your eyes. Mindfulness means bringing your attention to the present moment and keeping your feet and your mind in the same spot, not distracted by memories of the past or anxieties about the future.
Right here, right now.
Here are some great mindfulness hacks you can use to stay present and grounded no matter where you are.
- Breathe!
You can use the 3 Breaths technique to anchor your awareness firmly in the present. It’s so easy you can do it right now as you’re reading this. Pay attention to your breathing – breathe in slowly; follow your breath. Feel your diaphragm moving in and out. Slowly breathe out, again paying attention to the movement of your breath. Can you feel a subtle energy shift, a calm peacefulness? That is how mindfulness feels.
You can be mindful anywhere at any time, and no one will know that you are practicing mindfulness.
- Check-in with your senses
If you’re finding it hard to access your inner peace or you find your mind is distracted, keep at it. Make a conscious decision to focus your awareness on what you can see, feel, hear, smell, and taste. With practice, this will ground you in the present moment anytime you feel stressed or harried.
- Seize opportunities
An opportunity to practice mindfulness is in every moment. It’s especially useful to use times where you might feel frustrated and impatient, like waiting in line or while you’re stuck in traffic. Let the breath breathe you—don’t control it. In no time, your frustration will start to pass.
- Use mindfulness to create space
No matter how busy you are, you can use mindfulness as a stealth tactic to build some more space into your day. When sending an email, take the time to focus your breathing, then reread the email and decide if you want to send it. When walking, watch your diaphragm, notice the horizon, the trees, flowers, and other people enjoying the day. Engage passers-by with a smile and see their reactions.
Choose to ignore or switch off all your devices for a while. When having a conversation instead of jumping in with a reactive response, really listen. This is done by giving the other person your full attention and respect, and you’ll have a more meaningful and productive conversation.
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