“Mind your manners,” your parents may have told you. And while being mindful can mean being careful and polite, it can also mean putting your full attention on what you are doing and sensing each moment. Mindfulness is an intentional strategy that can help you manage your thoughts and emotions effectively.
Though mindfulness can seem like a complicated skill to learn, it’s actually easy to incorporate it into your daily life through simple changes and adjustments. Sometimes, improving your daily routine in small ways can make a substantial difference in your health and quality of life.
How to Incorporate Mindfulness Practices Into Your Day
You may worry that if you try to be mindful, you won’t get everything done. After all, mindfulness is the opposite of multitasking, and how can you afford to stop multitasking when life is so busy? Consider these effective strategies that are related to mindfulness.
- Visualization
Envisioning a place of calm and happiness helps your body and brain work together to generate those feelings. Visualization doesn’t take a lot of time or effort, but it can make a profound difference in your feelings, thoughts, and outcomes.
Think of a place or situation that makes you genuinely relaxed. Close your eyes and feel that relaxation and ease. Imagine the colors, sounds, and sights. Doing this for five minutes is one of the best coping strategies for stress.
- Meditation
Not everyone finds it easy to meditate on their own. If your thoughts are racing and your time is short, you may benefit from some help. Consider Stop, Breathe, & Think, a tool that can offer some help for processing thoughts and helping you to focus. Aim for a session in the morning to help set the tone for the rest of the day.
Another tool is the Calm app, which helps you manage difficult times in a meaningful and realistic way. It gives you confidence, support, and may even help you fall asleep more easily at night. Try it for free to see if it can help you improve your mindfulness.
- Practice Mindful Breathing
The rate you breathe impacts how fast your heart beats, how your brain regulates thoughts, and how high your blood pressure goes. Mindfulness gives you control over these physical elements and can help you to create relaxation.
Mindful breathing is simply focusing on the breath. Start by observing your breath without trying to change it. Pay attention to the way your chest is rising or falling with each breath. Feel the air entering your lungs and filling your body. This allows you to gain more control over the pace and depth of your breath. Mindful breathing is one example of a holistic approach to overall mental health.
- Journaling
Maybe you feel most centered when writing about your thoughts and feelings. Journalling is something that anyone can do. If you don’t like the physical act of writing, consider one of the many apps available to help you, including options like 5 Minute Journal and Day One Journal.
If the thought of forming sentences isn’t appealing, consider recording yourself in short videos (there’s no need to post them anywhere). You can log your thoughts, emotions, and needs based on the day’s activities. This is a form of self-care that’s easy to do and provides a way to reflect on what’s happening around you.
Mindful Activities for Your Day
Consider incorporating a routine into your life that allows you to tune in to the moment. Some activities might include the following:
- Mindful listening to nature or music
- Reflecting each day on what you’re grateful for
- Doing a walking meditation
- Eating in mindful way that supports your well-being
- Mindful intimacy, letting your guard down with a loved one
Ask for Help Along the Way
It’s not always easy to be mindful or to learn how to practice mindfulness in your day, especially when you have a lot on your plate. But incorporating one or more of these practices for a few minutes each day can be life-changing.
At Willow Creek Behavioral Health in Green Bay, WI, we can offer specific support for your mental health needs. Contact us today to learn more about our treatment options.
