How to Become More Mindful in Your Everyday Life

How to Become More Mindful in Your Everyday Life Meditation Print How to Become More Mindful in Your Everyday Life By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Medically reviewed by Medically reviewed by Steven Gans, MD on May 01, 2019 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on July 17, 2019 How Stress Impacts Your Health Overview Signs of Burnout Stress and Weight Gain Benefits of Exercise Stress Reduction Tips Self-Care Practices Mindful Living The practice of mindfulnessâ€"directing all of your attention and awareness to the presentâ€"can bring many benefits to your emotional and physical health, as well as to the relationships in your life. Among its many benefits, practicing everyday mindfulness can: Pull you out of the negative downward spiral that can be caused by too much daily stress, too many bad moods, or the habit of rumination.Help you make fewer errors when processing your experiences.Help you put stressful events into perspective and build resilience so youre less overwhelmed by them in the future. And while there are many mindfulness exercises you can practice on a regular basis, learning how to be present in the moment is also a way of life. With practice, you can learn to live a more mindful life that allows you to become more conscious of everything you are doing. It can be tough in todays fast-paced world to pause and be present, however. After all, there are many things competing for your attention and theres a lot of pressure to multi-task. But, if youre intentional about being more mindful during your everyday life, you can live with greater purpose and more happiness. Verywell / Brianna Gilmartin Practice Mindful Eating Whether you eat while you scroll through your phone or you reach for food for emotional comfort, mindless eating is common. And it can contribute to a host of problems, like overeating and consuming too much sugar. Practice becoming more mindful about how you fuel your body. Resist the urge to multi-task while you eat. When you eat, be present with your food. Pay attention to each bite that youre taking. Chew your food slowly and savor the taste. Notice your bodys signals about when youre getting full and pay more attention to whats on your plate. When you become more intentional about what youre eating, youll be better equipped to focus on fueling your body with the nutrition it needs. Be Mindful in Your Interactions Whether youre interacting with your partner, your children, or a colleague, mindful interactions are important. Mindfulness in a relationship is about observing what the other person is doing in a non-judgmental way. Its also about staying present in the moment during your conversations. So rather than scroll through your phone while youre with someone, give them your undivided attention. And instead of crafting your rebuttal while theyre sharing their opinion, seek to really hear their message. You can become more mindful by paying attention to the way youre feeling, listening carefully, and learning to respond to others in a more mindful manner (rather than reacting out of anger). Engage in Activities Mindfully Do you ever have trouble recalling whether you washed your hair already when youre in the shower? Or do you sometimes forget why you walked into a certain room? Those are signs that you have a lot of things going on in your mind and you arent being mindful. Fortunately, you can improve at this and there are many opportunities to practice throughout the day. Walking, gardening, eating chocolate, and many other activities can be opportunities to practice mindfulness. You just have to perform them with a heightened sense of awareness. This means focusing on the present moment, tuning into physical sensations, being fully aware of everything you do, and letting go of thoughts of the future or anxiety over the past. Take cleaning the house, for example. Start by viewing your work as a positive eventâ€"an exercise in self-understanding and stress relief, rather than simply as a chore. Then, as you clean, focus on what you are doing as you are doing itâ€"and nothing else. Feel the warm, soapy water on your hands as you wash dishes; experience the vibrations of the vacuum cleaner as you push it over the floor; enjoy the warmth of fresh-from-the-dryer laundry as you fold it; feel the freedom of letting go of unneeded objects as you put them in a box for donation. Another opportunity to practice mindfulness in your everyday life is when youre listening to music. Really focus on the sound and vibration of each note, the feelings that the music stirs up within you, and other in-the-moment sensations. Throughout your day, look for opportunities to be more mindful. Whether youre riding in the subway or youre taking a hot shower, try to be fully of aware of what youre doing and whats happening around you. When your mind wanders, congratulate yourself for noticing and gently bring your attention back to the current moment. Pause Throughout the Day As you move from one activity to the next throughout the day, it can be tough to stay mindful. You can get back on track by pausing throughout the day to practice a few basic mindfulness exercises. You might make it a habit to spend a few minutes being mindful at certain times of the day, like during meals or when youre getting the car. Or, you might schedule a time to practice meditation or yoga. You can also make it a habit to practice focus on your breathing when youre upset or anxious. Breathing techniques can have a calming effect and help you stay grounded in the present moment. Progressive muscle relaxation is another exercise you might practice throughout the day. Simply, work on tensing and relaxing your muscles, one muscle group at a time. With practice, youll learn to recognize when youre tensing up certain parts of your body. A Word From Verywell Mindfulness takes practice and effort. No one is good at it when they first start. Your mind is likely to wander repeatedly. But, with practice and patience, youll get better. And eventually, youll recognize that youre living a more mindful life and youll be free to enjoy benefits, like decreased stress, better mental health, better relationships, and greater overall happiness.