Want to bring more joy into your life and decrease your anxiety? We are on autopilot for most of our everyday activities, often not noticing or being present for the details of our life. An easy way is to incorporate some informal mindfulness practices to our daily routines. It will change the way we look at the menial tasks we do every day and help us wake up to the moments of our lives.
Here are some easy ways to get you started…
Taking a shower: When we are showering, how many times are we thinking about the day ahead of us, the meetings, deadlines, or possibly stuck in yesterday’s problems… ruminating about what happened and not being able to let it go? The next time you shower, notice the sounds of the water as it sprays out of the nozzle, notice the temperature of the water, the feel of the water spraying into your hair and shoulders, the smell of the soap and shampoo, and the bubbles on your hair and skin.
When thoughts arise, acknowledge them, and gently bring your attention back to the shower. Again and again, it is likely that your attention will wander. As soon as you realize this, note what it was that distracted you, without judgement, and gently bring your attention back to the shower.
Enjoy the experience of JUST BEING in the shower!
Washing the dishes…OK – not the most fun task of our day, a monotonous chore and at times, a dreaded task that we simply blunder through to get it over with. What if we added an element of curiosity to washing the dishes? Paying attention to each detail, feeling the pleasant sensation of the running water on our hands, smelling the dish soap, and noticing the fragile little bubbles forming around the dishes. Practicing being fully awake and present for the experience, feeling our feet grounded and standing firmly at the sink. Slowing down enough to sense into the subtle physical sensations in your body.
Stuck in traffic, or waiting in line: This can be extremely stressful, especially when you are late for an appointment. It is very easy to feel frustration, anger and anxiety in these situations. However, these situations are the best times to practice informal mindfulness techniques! Try a mindful check in: just noticing how we are showing up in that moment, are we breathing, or possibly holding our breath? Where are our shoulders…tense and up near our ears? Try to relax your shoulders and find your breath in the body. Perhaps take a few deep breaths, counting up to 4 on the inhale, and counting to 8 on the exhale. This automatically activates the relaxation response. Repeat this process for 4 breaths and try to release any tension with each exhale, resulting in feeling more calm and centered.
Walking from your car to work: We are in such a hurry to get from point A to point B. Next time you walk from your car to work, notice the sense of touch between your feet and the ground as you are walking. Observe how your weight seamlessly transfers from one foot to the other, almost effortlessly. Look around at your surroundings, be awake for your walk and notice what is around you. Listen to the sounds around you, a bird chirping, the wind blowing.
These are just a few examples how to incorporate mindfulness into your daily life, and how it has the potential to shift your attitude from anxiety and frustration to curiosity, openness and being more present for what is happening around you. You may even start to let a bit more joy in during these times!
Experiment and try it out – share what you find most interesting and useful. I find that these easy techniques and practices have the potential to turn simple tasks into the meaningful moments of our lives.
Peace…
Marygrace