Matchless Hacks: Mindfulness Empower You

Practicing mindfulness has been shown to reduce stress and anxiety.

What is Mindfulness?

Mindfulness teaches an individual to observe his or her behavior and thought process devoid of judgment. Individuals acknowledge their feelings and thoughts, then release them.

Mindfulness teaches individuals to be present in and embrace the moments of life, rather than be suffocated by the constant self-criticism and anxiety that so often plagues our mindset

Practicing mindfulness isn’t just for the Zen Buddhists, sitting in lotus flower positions on the tops of snow-capped mountains. You can practice numerous mindfulness techniques in a single day.

Start a Mindful Morning Routine

In the morning, instead of thinking about meetings, emails, reports, or clients, focus on maintaining physical health and mental health. Soak the first ray of the sun, feel the fresh air, meditate for some minutes, and stretch your stiff muscles. Above all these, be grateful for everything. Take advantage of self-care

Coffee Concentration

Buddhist monks have a form of meditation involving a tea ceremony, in which monks devote the utmost concentration to every aspect of the tea. You can do this with your morning drink. Listen to the sounds of your coffee maker as it brews your drink and smell the aroma. Understand the color of your coffee, watching how it changes when you add milk or cream. Feel the warmth of the mug in your hands. Lastly, taste in sips. We often take eating and drinking for granted. It is an everyday practice.

Workout

Exercise presents another opportunity for mindfulness, as you focus on your breathing, your form, and your body’s movement. If you’re running, listen to the pounding sound of your feet on the pavement. If you’re lifting weights, feel the cool metal bar in your hands. Don’t let negative thoughts and distractions slip in.

Sketch a Doodle

Grab a notepad and pencil, find a subject, and get sketching. Don’t write this one off believing yourself to have no artistic talent. Anyone (yes, really, truly anyone) can draw. It only takes practice. Choosing a subject is simple — you can even draw the Starbucks cup sitting on your desk.

Begin drawing by choosing a point on your subject to start drawing from. Then, follow the lines of the object with your eyes and pencil. Study the subtle indentations, the gentle curves, and the shadows cast by the cup. Sketching is a great study in mindfulness, requiring concentration and awareness. Plus, your sketch can be as simple or as detailed as you’d like, serving as a great short or long break from constant screen time.

Time to Stretch

Take a mid-day break from the office and step outside to do some basic stretching. Stretching is good for maintaining a healthy body, and taking the opportunity to study how your muscles move and feel is a great opportunity for mindfulness.

Minutes of Deep Breathing

Focused breathing is an often-cited mantra of meditation pros and yogis, and not without reason. We breathe constantly but are almost always unconscious of its activity. Taking the time to focus on breathing helps individuals find a connection with their bodies.

Try this almost laughably simple breathing exercise: Take a slow, deep breath in through your nose, breathing in air from your belly rather than your chest. Pause a moment, holding your breath, before letting the air out slowly through your mouth. It’s that simple, just rinse and repeat!

Journaling

Dedicate 10–15 minutes to sitting down with just a pen and a pad of paper. Use this time to write out any thoughts that are swirling about in your mind. Not only will writing down your thoughts help clear your mind and relieve built-up stress, but you also may stumble upon some genius ideas that were previously buried.

Immerse Yourself In Music

Music can be another handy tool for practicing mindfulness as part of your everyday routine. Ideally, choose a song you’ve never heard before and hit play. Avoid letting your mind drift into thoughts about the song’s genre, artist, and lyrical meaning. Instead, simply listen with attention to the song, following the beats and crescendos while keeping your mind quiet.

Meditation

As the mindfulness movement grows in popularity, more apps and resources are becoming available to aid you in your journey. Check out popular apps like Headspace and Calm. You may also try listening to one of the many guided meditation videos on YouTube, which are especially calming when you’re getting ready to power down before bed.

On the whole: Detach yourself from the negative thoughts and create space for yourself where you can find peace, and serenity, and maintain focus on the general life.

What mindfulness tactics do you use on your average day?