Mindful Moments: Simple Steps To Living Mindfully
As we hurl ourselves head-on into the holiday season, I thought this would be the perfect time to touch on a subject we are all familiar with but is often left by the wayside, especially this time of year: Mindfulness. The simple steps provided in this blog are one’s you can start to incorporate this holiday season, but truly they can be used anytime of year! The best thing about mindfulness is the more you practice it, the easier it gets.
WHAT IS MINDFULNESS?
The concept of mindfulness has become a staple in modern holistic wellness. It is the practice of purposefully focusing one's attention on the present moment. It offers a plethora of health benefits, including reduced stress, improved attention, and increased emotional intelligence. (1) With the frantic pace of today's world, finding moments of stillness might seem like an unattainable goal. Yet, weaving mindfulness seamlessly into your daily routine can be simpler than it appears.
BEGIN YOUR DAY WITH A MINDFUL MORNING RITUAL:
Starting your day with intention can create a foundation of mindfulness that lasts throughout the day. A 2022 study found that morning rituals and routines could lead to improved mood and cognitive performance. (2) Simple practices like mindful breathing, gratitude journaling, or even taking a moment to savor your morning coffee can set a positive tone for the day. If practicing mindful breathing, you can try the “4-7-8” technique where you breathe in through your nose for 4 counts, hold your breath for 7 counts and breathe out through your mouth for 8 counts. For gratitude journaling this is as simple as writing down 3-5 things that you are grateful for. It’s easy to get swept up in what we don’t have or where things aren’t going our way in life. This simple technique helps bring the focus back onto where there is abundance in our lives.
MINDFUL EATING:
Mindful eating is about savoring every bite and being fully present during meals. It’s about slowing down, turning off distractions like the TV and the phones and truly experiencing the flavors, textures, and sensations of your food. Harvard Medical School suggests that eating while we are distracted can slow down or stop our digestion, similar to how the “fight or flight” response does. (3) The bonus to this technique is that not only will you potentially start to enjoy the food you are eating more but you may notice your digestion improving too!
TAKE ‘MINDFULNESS BREAKS’ THROUGHOUT THE DAY:
Rather than waiting for stress to accumulate, proactively take short breaks. Even a brief pause for deep breathing or grounding exercises can be impactful. A 2013 study concluded that mindfulness brings about various positive psychological effects, including increased subjective well-being, reduced emotional reactivity, and improved behavioral regulation. (4) If you have the time and space for it, I would encourage you to take your break outside and away from your phone, even just a few minutes in some fresh air can be a great reset.
ENGAGE IN MINDFUL MOVEMENT:
You don't need to commit to a full yoga session to enjoy the benefits of mindful movement. Even taking a five-minute stretch break or practicing tai chi can be a transformative experience. A study in Journal of American College Health (2010) showed that individuals who engaged in mindful movement had better mood and lower levels of anxiety. (5)
PRACTICE MINDFUL LISTENING:
In this era of endless distractions, active and mindful listening is a lost art. When in conversation, strive to be fully present. Listen without forming responses in your mind. Not only will this deepen your relationships, but it will also enhance your understanding and empathy towards others.
Mindfulness is more than a buzzword; it's a journey of embracing every moment, no matter how mundane. By integrating these practices into your daily routine, you not only enhance your individual well-being but also contribute to a more present and compassionate world.
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1. Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
2. University of Pittsburgh. "Older adults with regular activity routines are happier and do better on cognitive tests, study finds." ScienceDaily. ScienceDaily, 12 September 2022.
3. Harvard Health Publishing (2011). Mindful Eating. Harvard Medical School.
4. Keng, S.-L., Smoski, M. J., & Robins, C. J. (2011). Effects of Mindfulness on Psychological Health: A Review of Empirical Studies. Clin Psychol Rev, 31(6), 1041–1056.
5. Caldwell, K., Harrison, M., Adams, M., Quin, R. H., & Greeson, J. (2010). Developing mindfulness in college students through movement-based courses: Effects on self-regulatory self-efficacy, mood, stress, and sleep quality. Journal of American College Health, 58(5), 433-442.
**Medical/Health Disclaimer: The information provided in this blog is for educational purposes only. It is not meant to be a substitute for medical advice, diagnosis, treatment or cure, by a doctor or other qualified health professional. Please always consult with your doctor or qualified medical professional with any questions you may have regarding your specific medical conditions or treatment plans. **