“In today’s rush, we all think too much–seek too much–
want too much–and forget about the joy of just being.”
– Eckhart Tolle

Mindfulness can bring life and meaning to even the most mundane tasks. It slows the process of doing and experiencing things so that you enjoy them. Mindfulness is more than just an activity. It is a way of living, however it can take some time to adapt to it.

Life has changed during the pandemic with most of our time being spent indoors. A lot is going in the world and some of it is heartbreaking. During such unprecedented times, it is easy to focus on the all the bad things. Cultivating mindfulness into your daily routine can help you focus on the good.

Some of us don’t have the time for 30 minute meditation exercises, however, there are a lot of micro habits that one can follow daily to practice mindfulness and reap its benefits.

Here are my 7 favourite ways to practice mindfulness throughout the day:

1) Practice Gratitude

When you practice gratitude, think about all the positive things in your life in the present moment and focus on it. This helps fill your mind with every thing that is good and allows you to appreciate it. Consequently, you feel better in the present and have the correct tools and mindset to improve your future.

2) Cope With Cravings

As cravings come to your head, try to let them be there and then pass. When you sit with your cravings, go over how you feel at that moment.

Does it affect any particular body part? Do you feel any sensations or emotions?

Then start taking deep breaths and get lost in the exercise of breathing till those urges leave your mind instead of forcing yourself to ponder over them.

3) Breathe

Breath-work is a great way to focus on the moment. We breathe without any conscious awareness. However, when we pay attention to our breathing, we help our mind focus. Take five deep belly breaths and focus as you inhale and exhale. Repeat it a few times and do it multiple times during the day.

4) Notice More

Observe all the things around you in order to live in the present. The smells, the sounds and nature’s stunning beauty. Even noticing the wall’s smooth texture or the blanket’s deep colour can be really peaceful as you immerse yourself in it. It is even more rewarding when you are outdoors and have hundreds of things to observe. Notice everything. How leaves rustle in the wind and the clouds float by. Birds chirping and flying. The wind caressing your face. The sunlight falling on your skin.

You can even do this from your deck, patio or yard without leaving the comfort of your house.

5) Listen Actively

We spend a major part of your lives speaking. Be it conversing or voicing our opinions on social media, we are always expressing.

But are we listening? And not just listening for the sake of it. Are we actively listening, absorbing and understanding what others are saying.

Instead of being in a rush to instantaneously reply or cut someone short, try listening with full attention and intention. Listen with your heart and mind open for soaking in what the other person is saying. Active listening is bound to improve the quality of conversation and interpersonal relationships. 

6) Mindful Eating

Most of us eat while doing a plethora of other things like watching TV, scrolling on the phone, reading, talking or thinking. Consequently, we never really enjoy the food. Mindful eating can only happen when you indulge yourself in the experience of having your meal without any distractions. If any thoughts come up in your head while eating, just let them pass. Don’t give in to the urge to judge your thoughts or act on them. 

Smell your food, touch it and cherish every bite. Mindful eating is one of the most powerful activities. Be present in the moment when you eat and you’ll feel nurtured.

7) Mundane Tasks Can Help

“The feeling that any task
is a nuisance will soon disappear
if it is done in mindfulness.”
– Thích Nhất Hạnh

I know it might surprising and make you wonder, but it actually works. Immerse yourself in a mundane task such as cleaning the floors or washing the dishes. The sheer mundaneness of such tasks will make you aware of things you wouldn’t normally notice. Your senses will be activated to notice things like the textures on the walls, smell of the freshly-washed dishes and so much more. Sights, sounds, feels etc. This can help reduce anxiety and kickstart your mental creativity and ambitions.

Written by Gagan Dhawan