Mindfulness Tips for Busy People!

Mindfulness is a tool that involves turning inward, focusing on the present moment, and accepting what is. This can look like focusing on your breath, journaling, moving, processing thoughts and emotions, and connecting to nature, without any judgment about what you are experiencing and feeling. Mindfulness can be a difficult skill to master! So, where can you start? It might feel like you have no time to practice mindfulness, since you barely have time for other things that are important to you. When would I even make time to be still? 

Mindfulness has many benefits such as boosted immune function, sharper focus, healthier blood pressure, improved mood, and better quality of sleep. Scientists have been exploring mindfulness for decades and have shown its effectiveness in easing anxiety, depression, stress, and even chronic pain. Mindfulness should not feel like a chore, but something to look forward to, and integrate into activities you already do and enjoy! There are misconceptions about mindfulness; that it has to be for a long period of time or involve being completely still. Thankfully, there are many ways to practice mindfulness that do not take more than a couple minutes and can even involve movement! 

Here are some small ways you can start practicing today:

1. Name 5 things you are grateful for. 

2. Write down thoughts you are having. 

3. Identify how you are feeling today. 

4. Take a 10 minute walk outside. 

5. Enjoy your favorite snack. 

6. Use your favorite candle.  

7. Say 3 positive affirmations out loud. 

8. Watch your favorite show with no distractions. 

9. Listen to music and reflect on what it means to you.

10. Take 3 deep breaths in times of stress. 

11. Engage in religious or spiritual prayer.

12. Cook a yummy meal or dessert. 

13. Attend a therapy session. 

14. Listen to a podcast and take notes. 

15. Spend time with those you love, without technology. 

16. Go to a movement class of your choice. 

17. Take a shower with your favorite hygiene products. 

18. Do a guided meditation on YouTube. 

19. Name 5 things you see around the room to remain grounded. 

20. Read a book for 20 minutes before bedtime.