Do you ever find yourself checking emails while
half-listening in meetings? Scrolling through your phone between tasks, only to
lose track of time? Jumping from one tab to another, chasing productivity but
feeling mentally scattered? Rushing through lunch without tasting a bite, or
forgetting how you got from one place to another?
As the end of the year approaches and the pace of work and
social life often speeds up, it is easy to feel pulled in every direction. So much
information is constantly bombarding us, pulling our attention away from what
we need or should be focusing on. So how do we regain control and practice
bringing our attention into the present?
Bringing mindfulness to everyday activities helps us to not
only enjoy life, it increases our connection to both the people and the
environment around us. To put in simply, it is just so good for our overall
wellbeing.
Here are some everyday activities that you can try to do
mindfully. They do not require any tools, or money and they are always
available to you.
Throughout the day
Try these actions for 1 or 2 minutes at a time throughout
the day.
- Find some touchpoints in your body, for example, feeling your
feet on the floor, your breath coming and going, the sensations around your
heart. Reconnect with these as much as possible throughout the day.
- Notice the sounds around you. Really tune into the sound of
the wind, rain, traffic, and birdsong or anything else you can hear. Listen to
the background hum of conversation.
- Notice your body while you walk or stand. Take a moment to
be conscious of your posture. Pay attention to the contact of the ground under
your feet. Feel the air on your face, arms, and legs as you walk. Are you
rushing? Is your mind already where you are going? Come back to each step.
- Be aware of any points of tightness in your body throughout
the day. See if you can breathe into them and, as you exhale, let go of excess
tension. Is there tension stored anywhere is your body? For example, your neck,
shoulders, stomach, jaw, or lower back? If possible, stretch.
Eating
- Be cognizant of the sensory experience of eating – with the taste, the smell, the texture. Take your time with each mouthful.
- Whenever you eat or drink something, take a moment to really connect with it. Pause and notice how your body feels, whether you are hungry and what kind of food your body feels like it needs. Tune in to the effect of eating certain foods on your body.
One last thing
- As you go to sleep at night, bring your attention to your
body and your breathing.
- Let go of any tension in your body and feel the comfort and
softness of your bed.