how to implement mindfulness throughout your day
Everyday I get little surges of panic where I remember something I was supposed to do for work, or that I have a quiz the next day, or I was so busy I forgot to eat all day long. We often move so quickly, we forget to stop and take a moment to center ourselves. In that velocity, we make mistakes, forget more, and execute projects poorly. Mindfulness allows us to take just a moment to breathe, soak in the surroundings, and have the ability to move onto the next moment.
There’s often a misconception that mindfulness is an hour long ceremonial devotion that takes a lot of time away from your productive day, which could not be further from the truth. Mindfulness, to me, is a practice that we implement in our lives slowly over time in ways that work for us. Mindfulness gives us moments to come in tune with ourselves and move forward. These are some of the ways I try to implement this practice in my life on a daily basis. There are days where I forget, moments where everything falls apart, and what I thought to be true crumbles away. Yet, these moments give me pause for reflection. Whether it be 30 seconds, 5 minutes, or a half hour, these are simple ways you can lead a fuller life while implementing mindfulness into your daily practice.
Sit outside! Just being in the outdoors causes us to come more in tune with the sounds around us. Growing up in Washington D.C., all I can hear are sirens, cars honking, and yelling. During quarantine, the birds have begun to chirp again and in the mornings you can sit outside, close your eyes, breathe deeply, and focus in on all the noises around you. You’ll find that even after just a minute of breathing and listening to the outdoors, your brain will feel so much clearer and ready to take the next thing on.
2. Go for a walk! This doesn’t have to be a long five mile hike around your town or city. It can be around the block or down the street. Focusing on the way your feet move, really tuning into how your body shifts and the sensations you feel as you walk, can clarify any chaos in your head. Walking with a furry little buddy is even better. I like to sync my steps up with my dog’s steps and in that focusing, I find myself in a sense zoning out and being mindful of the way my body allows me to walk, run, and move.
3. Take a bite! This is one of the first mindful practices I learned. In high school, our AP Psychology teacher brought in a piece of chocolate for every student. She told us to close our eyes, put the chocolate in our mouths, and keep it there for a whole minute. She set a timer, and we were tasked with thinking only about the chocolate. The way it felt, the way it tasted, how the consistency changed, the smell, the feel, the memories it invoked. In focusing on those sensations, you practice such an important piece of mindfulness. This isn’t exclusive to sweet treats (like that Doberge cake I baked in the above image), but is applicable to all types of food and drink. So often, especially in American culture, food is not meant to be savored or enjoyed, but as a means of gluttony. Taking a moment to really appreciate the food or drink you put into your body is so important and gives us time to pause and think during something we do every single day.
Whatever you decide to do, mindfulness can play a role. Just taking a moment to breathe, soak in your surroundings, and center yourself is practicing mindfulness. Remember that it looks different for everyone so just practice what you feel is best for you and move forward. I know you can do it!
