Practice Mindfulness in these 7 easy ways

Practising Mindfulness is not about forcing the mind to resist the thoughts but it’s about training the mind to return to the present moment. Why is this important? Because when we live more from the present moment awareness, we have more clarity, peace and good health. 

 

Here are few easy yet powerful ways to live from the Practice Mindfulness

1. Observe your thoughts

Stay connected with your mind. Many times we are so engrossed we are not aware of what we are thinking and feeling. Become aware of the thoughts going on in your mind. Direct attention to what is going on in your mind in the present moment. When you observe the thoughts, you start to gain perspective on the thoughts. You can then choose whether it’s a good thought or not a good thought which you would rather not entertain. Remember every thought is creating an effect in your body. When you become conscious of what you are thinking, you automatically start choosing healthy thoughts.

2. Focus on the body

The wonderful thing about mindfulness is that you don’t need to take separate time out to practice it. Whether it’s noticing the fingers as you play the Casio, the posture of your back as you sit at your desk, the placement of your feet on the floor as you watch television or read a book, you can gently bring your attention to your physical sensations. This will stop your mind from worrying about the future or from over-analysing whatever happened in the past. You will bring yourself into the present moment.

3. Few minutes -Power meditation

If you are not used to meditating, Start meditating for short periods of time. Set your alarm for five minutes. Sit comfortably, close your eyes, try to sit in silence, keeping your body still.  Breathe naturally, observe the sensations in your body. Watch the thoughts in your mind. If you feel distracted, bring your focus to your breathing, and continue until the 5 minutes is up. The first few times it might feel difficult to sit still, but after a while, it will get easier and soon you will be able to sit for longer periods.

4. Breathing

Focusing on breathing is a great way to calm us down especially when we are stressed. Practise breathing slowly and deeply. Inhale slowly, exhale slowly and relax. If you are new to mindful breathing, start by giving yourself counts each time you inhale and exhale. for. Counting will help you focus better. The very act of watching the breath will calm your mind down. It will help you get rid of distracting thoughts. During the day, pause and consciously breathe for a few minutes every couple of hours.

5. Mindful Walking

Walking is one of the most common activities that most of do, so it’s the perfect opportunity to be mindful. Carefully focus on your feet and become aware of each step you take. This is what we call as mindful walking.  You will begin to feel that quiet sense of peace within you

6. Household chores

Any routine job or seemingly monotonous task is the perfect time to practice mindfulness. Whether you are cleaning, cooking mopping or washing the dishes this is the ideal time to become present at the moment and experience greater peace and cultivate mindfulness. Try focusing on the task itself. Focus on the process of the task. Look at your own hands and the objects in your hands. Taking a few deep breaths may also help.

7. Study about Mindfulness

A great way to practice and stay interested in mindfulness is by reading about it. Every day for a few minutes read about mindfulness. Read about how to live more from the present moment. When you read about it, your mind will be more open to practising these principles in your daily life.

All the best!

-Dr. Karishma Ahuja, PhD