The human brain can be unpredictable. You occasionally do projects at incredible speeds, with many ideas coming to you. Yet, at other times, you feel as though making a simple phone call requires a lot of work, and hours of your time might seem to vanish into thin air due to meaningless diversions.
In our increasingly fast-paced world, how do you get from the second state of being to the first? Here are some mindfulness techniques for you!
- Count your breath. Clear your mind, sit quietly with your eyes closed or partially open, and count your breath without attempting to alter or regulate it. Take up to ten breaths, then restart. Surprise! This is all it takes to practice mindfulness meditation.
- Observe. Keep an eye on your sensations, ideas, and emotions. Observe without emotional reactivity. Take note of your current feelings. Take note of what your senses are telling you. Allow your thoughts and emotions to enter, float, and then disappear. This is referred to as having a “Teflon mind.”
- Describe. Describe what’s happening. Put words on the experience. When a feeling or thought arises, acknowledge it. You can also choose to journal how you feel to process it better.
- Live in the moment. Enter fully and completely into your experiences. We know it can be challenging but living in the present is an underrated key to happiness.
- Throughout the day, check in with yourself. Take a breath, pause, and think about your initial goal. Observe how the caliber of your interactions, relationships, and mood change as you become more and more aware of your aims for each day.
- Practice peaceful eating. Next time you eat, take it more slowly and continue to breathe deeply. It is difficult to digest or enjoy your food if you are not at ease. Keep your attention on the food; the email or SMS will wait.
- Refresh your triggers regularly. Through this, you will gain a deeper understanding of who you are as a person and discover what frequently works and doesn’t for you.
- Practice mindful gratitude. Living in the future and anticipating what will happen rather than appreciating the here and now is one of our primary sources of frustration. We stop paying attention when our minds, anxieties, or tragedies take over. It takes awareness of everything that occurs in our lives to be appreciative. We are hardwired to concentrate on the wrong things, the ones that didn’t go as planned or went wrong. Daily gratitude exercises help us stay in the moment, which boosts happiness.
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