We’ve all heard the term “mindfulness” and how important its practice is in our day to day lives. Research has shown that mindfulness can improve your quality of life and health.[1] It has been linked to reduced stress, anxiety and depression, and can act as a tool to manage pain, insomnia, and hypertension.[2] Mindfulness has also been found to improve productivity and many are incorporating it into their work routines.[3] The benefits seem endless, but what exactly is mindfulness and how can we integrate it into our daily routines? 

What is mindfulness?

Mindfulness can take on a variety of forms, but its central aspect is in being grounded in your body and feelings.[2] When you practice mindfulness, the goal is to let go of external stressors and to redirect/release your thoughts. What matters most is that you focus on how your body feels and to not judge or try to change whatever emotions flit through your mind. Mindfulness is not planning out your day in the morning, or trying to troubleshoot your life—it’s taking things as they come and letting them wash over you with ease.[4] In the end, it should help you become more in-tune with your body, emotions, and ultimately, the world around you as you shift your focus from what if’s to the present. 

What are different mindfulness techniques?

Mindfulness is not a hard thing to practice, especially because you can always start small and simply build on your routine over time. Here are some ways to add mindfulness to your day:

A gratitude journal, log, or simple moment: Acknowledging the things, people and situations we are thankful for can go a long way. Practicing gratitude helps to redirect negative thoughts and feelings that are not aligned with the present moment and helps to ground you. Gratitude helps you take stock of the present.[5] You can choose to keep a log in a journal and track your gratitudes, or to simply take a moment in the morning and say it out loud. 

Breathing exercises: Nothing’s easier than breathing! These exercises can be done in a variety of ways where you can be standing, sitting or laying down. Only two things must remain the same: you must keep your spine straight yet relaxed, and use diaphragmatic breathing. We usually breathe in a way that concentrates around your chest; your shoulders rise slightly and sink as you release air back out. Diaphragmatic breathing specifically refers to the act of taking full, deep breaths that use your lungs at their capacity while expanding your belly as you breathe in. You have to focus a lot on your breathing at the beginning to make sure you are redirecting or taking in enough air. As you do so, you pay attention to the way your body reacts and feels.[4]

Body scans: Body scans begin in the same way as breathing exercises! Ensure that you are practicing diaphragmatic breathing and, as you no longer have to concentrate on directing your breathing, shift your attention towards your body. Preferably, you are laying down, your eyes are closed, and your hands are face up limp at your sides. Begin by directing your attention to different parts of your body, one at a time, being aware of each area, and “sensations, thoughts and emotions” associated with each.[4] Feel it, and let it go.

Mindful walking: Similar to body scans, mindful walks allow you to not only focus on your body and how it feels, but to also gain perspective in regards to the outside world. How does the ground feel beneath your feet? Is there a breeze or chill in the air? Are there rustling or cooing sounds echoing from tree branches? How do these sensations make you feel? 

Mindful eating: Another way to integrate mindfulness into your routine is to practice mindful eating! At meal times, pay close attention to what you are consuming.[6] If it’s something handheld, like candy, examine it closely. How does it feel in your hands? What does it smell like? Chew slowly, and think about the flavor, and the way it breaks down in your mouth. This manner of eating can help you become more in tune with your body and its nutritional needs.[6]

The important thing to remember is to be patient with yourself, and be more attentive to your needs! If your mind wanders, or if some part of you aches, allow yourself to feel it, accept it and continue on your way.[4] This is by no means a definitive list of mindful practices, but it provides suggestions to get you started!

[1] https://www.apa.org/monitor/2012/07-08/ce-corner

[2] https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

[3] https://www.forbes.com/sites/tracybrower/2024/10/28/how-5-mindfulness-techniques-can-help-your-workplace-productivity/

[4] https://www.helpguide.org/mental-health/stress/benefits-of-mindfulness

[5] https://healthieru.unl.edu/getting-started-gratitude-mindfulness-meditation-practices/

[6] https://newsinhealth.nih.gov/2021/06/mindfulness-your-health

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