3 Ways to Weave Mindfulness into Your Everyday Life

Mindfulness comes in various shapes and forms. It’s definitely not a one-size-fits-all process, and it’s a practice, just like anything else, that takes time to hone. I recently read Atul Gawande’s book, The Checklist Manifesto, which inspired me to create my own checklist on mindfulness. This simple yet effective checklist is extremely grounding and straightforward in nature. Habitually checking in with yourself throughout the day is essential to keep present and support positive cognitive behaviors. Whether it’s taking time to rest your eyes after a long day of work or taking a walk to reconnect with your breath and personal goals, it’s these small steps that keep you moving forward to a happier and healthier you.

Prana

In yoga, prana is the word we use synonymously for breath. Prana is translated from Sanskrit as the life force of the body. Maintaining a cycle of this life-giving force is elemental to controlling the mental and emotional state. Strong breathwork leads to relaxation and has immense positive health impacts.

To practice:

1. Bring your attention inward
2. Begin to focus on your breath
3. Relax your jaw and facial muscles
4. Let any tension in your shoulders, neck, back, and body melt away
5. Count to four on each inhalation and four again on the exhalation
6. Time yourself for five minutes and increase count and duration with practice

Think Before You Eat

Interestingly enough, changes in weight often correlate with levels of stress. If the opposite of mindful is mindless, mindlessness would be the culprit behind unconscious decisions that harm the body. Some questions to ask yourself before digging in: Are you eating out of hunger or stress? Is this a bad case of mindless eating? Is it fresh? Is it nutritious and beneficial to your body? Do the costs outweigh the benefits? Is it worth it? Or, will it do more harm to your body than good? Are you full, or are you overeating?

When eating,

1. Chew slowly
2. Breathe
3. Take your time
4. Appreciate the meal
5. Love your body and love yourself
6. If you’re stuffed, control yourself. Wrap it up and save it for tomorrow

Chewing is the first step of the digestive process and allows for nutrient absorption. The food isn’t going anywhere but maybe you have to. Set a regular eating schedule that allows you to take time to appreciate and eat your meal, not just swallow it. Make conscious choices to eat well and improve your diet and health. Your body will thank you for it.

Sleeping Beauty

The neurological effects of lack of sleep are not just temporary but are also severely detrimental in the long term. Sleep deprivation leads to poor health outcomes such as a weakened immune system, chronic illnesses, issues with memory and poor concentration. Setting a steady sleep schedule, avoiding electronics and caffeine before bed, and finding a relaxing bedtime routine are all simple tools that can aid in a good night’s rest. Crown your body with not just adequate sleep, but also quality sleep every night. Your life depends on it.

Back to the basics, back to the breath. It’s easy to let stress manifest and brew. It’s harder to address it and do something about it. You are in control of everything you do, so choosing to act is the first step of change.

Smiling through adversity is one of the hardest yet strongest choices you can make. Keeping calm and centered is a practice that only gets better with time, so don’t give up if things don’t go smoothly. It’s a journey, but with a strong will and discipline, anything is possible.