Our minds work a bit like muscles - with practice and repetition we can strengthen skills and learn new behaviours and thought patterns. Here are 5 daily practices that can help you become more mindful in your everyday life:
Practise focused breathing every day. Breath in counting to six. Hold your breath for two seconds, and then breath out counting to eight. Keep doing this for at leat to minutes every day and it will help you relax and become more present in the moment.
Try to focus completely on the activity you are doing at the moment, whether you are doing the dishes or going for a walk. Find an activity that works for you, where you take notice of what you’re seeing, feeling, hearing, tasting or smelling. Focus on your senses and your emotions in the present moment, without judging them.
Practise meditation every day.This takes practice, but there are a lot of groups, courses and resources online that can help you get started. If only 10 minutes a day - regularly meditating has deeply transformative effects on the mind.
Schedule time for you mindfulness practise every day. Staying consistent is the key to strengthening your mindfulness muscle, and even if it’s just 5 minutes a day, it’s better than nothing.
Reflect and note
Take a moment after every time you practise mindfulness, to register and note how you feel and if you see any changes.