Our contemporary time is characterized by sedentary lifestyle, high stress and anxiety along with inadequate time for leisure. Our busy schedule hardly allows us time to think and reflect. Either we are anxious about the coming days or stuck in our past. Amidst the tug of war between past and future, we forget to live the present moment. Mindfulness teaches us to do exactly that. This is an ancient practice that allows us to focus on the present moment without getting distracted or carried away by our thoughts for the future or the past.

Its origin can be traced in ancient eastern and Buddhist philosophy and goes back to almost 2500 years. Although prevalent for the longest of times, the concept was popularized in the Western world by Jon Kabat-Zinn and his colleagues at the University of Massachusetts. It is observed that its relevance to the modern world cannot be denied and hence the difficulties of the present era provide ample opportunity for this idea to flourish like never before.

Steps for Mindfulness Meditation:

Create your own space
Set a timer
Find a comfortable position
Watch your posture
Take deep breaths
Pay and maintain attention to your breath
Repeat the last steps
Treat yourself with loving-kindness
Bring yourself back slowly pic.twitter.com/aFy68bOc1J

— Neuron Powers 🧠 (@neuronpowers) June 7, 2023

Incorporating Mindfulness in Everyday Life

Mindfulness is not just a meditative practice but a way of life. The better one accommodates to it, greater peace one finds. This takes us to a question. How to incorporate mindfulness in our everyday life? Mindfulness involves paying attention to detail of the present moment. By this, I mean actively observing one’s present thoughts, feelings, and sensations and not allowing the space to move between past and future. Not just being in the present, mindfulness is also about accepting present moment without judgment. This can done by devoting oneself completely on the task at hand. It can be difficult initially to tame our brain but gradually with time and consistency you can witness the change.

Mindfulness Techniques for Beginners

For a beginner, practicing of Mindfulness can begin by undertaking the following of the activities.

Mindful Walking or Movement

Morning walks or evening walks can be incorporated with mindfulness practice. Even walking your pet dog can be an act of mindfulness if you know the trick. As you walk, feel how your body is making every effort it can so that you can reach your destination. This is also a practice in gratefulness. Similar can be done while engaging in other activities like yoga, tai chi, or even just stretching. This attempt to be in tune with your body and being grateful for the every movement that you are able to make makes you focused on the present and prevent distraction to thoughts of past or future.  

Mindful Eating

Another way of practicing mindfulness is by incorporating mindfulness while eating. Eat slowly and take time to appreciate the food that is served in your plate. Enjoy every bite and be grateful for the serve. Think about how it reached your plate. So many people have collectively worked together so that you can enjoy this single meal. Being grateful can be a part of your mindfulness journey. The taste, smell, texture and colour of your food all must be paid attention to in detail. While you do this, always remember to put your phone away and switch off the TV screen.

Mindful Breathing

Here again, find a comfortable and quiet place which is uninterrupted by any kind of disturbances. Sit in a comfortable posture and then focus on your breath as you exhale and inhale. Even if your mind drifts, keep at it. The goal is to bring the drifting thoughts back to the present moment of breathing and see how better you get at it with consistent practice. Though difficult initially, but always remember every little step counts. Start with 5-10 minutes of meditation daily and gradually increase the duration.

Mindfulness Meditation

To do Mindfulness meditation, find yourself a quiet spot which is unusually undisturbed by noise and people. Here you can also use some peaceful and soothing music which might help you to better concentrate. Unlike traditional meditation, mindfulness meditation allows you to lie down in a comfortable posture. Like traditional meditation, you can also sit in a comfortable posture.

Now close your eyes and exhale and inhale and make sure your focus is fixed at your breath. You can alternately focus on some soothing picture in your mind or the music that you might choose to play in the background. Although there might be distraction initially, but with time and with each session you will surely get better at it. That’s the power of consistency!

A number of therapist suggest mindfulness technique to improve your mental health and get over your stress and anxiety disorders. So it might come across extremely difficult, but don’t lose hope. Making every effort counts! You should remember that it is better late than never. So keep at it.  

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