How To Start a Daily Mindfulness Practise
In our busy and fast-paced lives, it's easy to become disconnected from our thoughts and emotions. Mindfulness is the practice of paying attention to the present moment, without judgment or distraction. It can help reduce stress, increase self-awareness, and improve overall well-being. Starting a daily mindfulness practice can be challenging, but with these tips and techniques, you can cultivate mindfulness as a daily habit.
Start with small steps
It's important to start with small steps when beginning a daily mindfulness practice. Be kind to yourself. It can be helpful to incorporate mindfulness into your daily routine, such as practicing mindfulness while brushing your teeth, eating a meal or walking.
Focus on the breath
The breath is an anchor for mindfulness practice. Focus on the sensation of the breath as it enters and exits the body. Notice the rise and fall of the chest or the expansion and contraction of the belly. When you notice that you feel anxious or stressed bring your awareness to your breath. Stop and take 2 or three deep breaths and let your body relax. Regulate your breathing until you feel 'back in your body'
I love the Physiological Sign for regulating the breath in anxious situations. Check it out here - https://www.youtube.com/watch?v=rBdhqBGqiMc#:~:text=side%20a%20physiological%20sigh%20is,claustrophobic%20environments%20or%20in%20deep
Observe thoughts and emotions
Mindfulness is about non-judgmental awareness of the present moment, including thoughts and emotions. Instead of trying to push away or ignore thoughts and emotions, simply observe them without judgment. Notice how they come and go, and how they affect the body and mind. This can help cultivate a greater sense of self-awareness and emotional regulation. Label intrusive passing thoughts as thinking thinking thinking and let them pass by like clouds.
Gratitude is an important component of mindfulness practice. Take a moment each day to reflect on what you're grateful for, whether it's something small like a warm cup of tea or something significant like a loving relationship. This can help cultivate a positive mindset and reduce stress and anxiety. There is proof that when you notice things that your are grateful for, more things come to you.
Use guided meditations
Guided meditations can be a helpful tool for beginning a mindfulness practice. There are many apps and websites that offer guided meditations of varying lengths and focuses, such as mindfulness for stress relief, sleep, or self-compassion. Find a meditation that resonates with you and practice it regularly.
Be patient and kind to yourself
Starting a daily mindfulness practice can be challenging, and it's important to be patient and kind to yourself. Don't judge yourself if you miss a day or struggle to focus during a meditation session. Remember that mindfulness is a practice, and can take time and dedication to cultivate. Then one day it will become who you are and how you interact with life rather than something you have think about.
Having a daily mindfulness practice can help improve overall well-being and reduce stress and anxiety. By starting with small steps, focusing on the breath, observing thoughts and emotions, practicing gratitude, using guided meditations, and being patient and kind to yourself, you can cultivate mindfulness as a daily habit. With consistent practice, you can reap the benefits of mindfulness and lead a more mindful and fulfilling life.
If you need more personalised support please reach out to me on firstname.lastname@example.org or you can find a guided mindfulness meditation sessions and 14 day mindfulness challenge here linktr.ee/consciousness_musings.
Watch out for my new Podcast coming soon - The Gifts Of Mindfulness