{"id":4112,"date":"2023-06-18T19:48:37","date_gmt":"2023-06-18T23:48:37","guid":{"rendered":"https:\/\/groundedtherapist.com\/?p=4112"},"modified":"2023-06-18T20:06:01","modified_gmt":"2023-06-19T00:06:01","slug":"mindfulness-made-easy-how-to-use-practical-techniques-in-your-everyday-life","status":"publish","type":"post","link":"https:\/\/groundedtherapist.com\/mindfulness-made-easy-how-to-use-practical-techniques-in-your-everyday-life\/","title":{"rendered":"Mindfulness Made Easy: How to Use Practical Techniques in Your Everyday Life"},"content":{"rendered":"

\"\" <\/p>\n

Mindfulness offers a powerful, impactful way of navigating our stress and enhancing our well being.\u00a0<\/span><\/p>\n

But how? How does this concept\u2014with all of its buzzword appeal\u2014actually improve anything about our daily lives<\/span><\/p>\n

Read on for more information and five ways to practice mindfulness every day.<\/span><\/p>\n

What Is Mindfulness, Anyway?<\/span><\/h2>\n

Let\u2019s dive into what mindfulness is and how it can benefit the average person\u2014people like you and me.<\/span><\/p>\n

Imagine this: you\u2019re sitting outside, in a field, fully relaxed and immersed in what\u2019s around you. You\u2019re aware of the feel of the grass against your legs, and you can feel the breeze ruffling your hair. You smell the sweet scent of summer flowers, and you can hear the soft buzz of bees pollinating the bright flowers all around you.<\/span><\/p>\n

You aren\u2019t stressed over yesterday\u2019s mishaps, and you\u2019re not mentally listing tomorrow\u2019s to-dos. You\u2019re just there, in the moment, fully engaged and aware.<\/span><\/p>\n

You don\u2019t need to be in an idyllic setting, of course\u2014mindfulness is just as valuable when you\u2019re sipping your morning coffee at your kitchen table or listening to your favorite song on the way to work.\u00a0<\/span><\/p>\n

You don\u2019t need to be in full meditation mode or to completely clear your mind. As long as you\u2019re present in the moment, observing your thoughts and emotions and letting them pass through without judgment, you\u2019re practicing mindfulness.<\/span><\/p>\n

That\u2019s because <\/span>mindfulness<\/b> is all about intentionally paying attention to the present moment <\/span>without<\/span><\/i> judging yourself, your thoughts, or how you feel. It\u2019s about observation and awareness\u2014not effort. Instead of feeling ourselves caught up in the usual whirlwind of thoughts and worries, we\u2019re simply committed to noticing what\u2019s happening in our minds and bodies from a (metaphorical) distance.\u00a0<\/span><\/p>\n

So\u2026 Why bother? Why even try to switch things up and stay present?\u00a0<\/span><\/p>\n

Great question! I\u2019m so glad you asked.\u00a0<\/span><\/p>\n

When we practice mindfulness, we can reduce our stress levels by shifting our focus away from past concerns and future anxieties. We learn to anchor ourselves in the here and now\u2014the only reality we have any control over.\u00a0<\/span><\/p>\n

Mindfulness improves our emotional wellbeing by helping us cultivate self-compassion and gain a better, fuller understanding of our thoughts and feelings. This is because we\u2019re not getting bogged down in justifying those things\u2014we\u2019re simply taking note of how we react to any number of stimuli. We break the cycle of overthinking, analyzing, and ruminating\u2026 And that gives our nervous system a <\/span>much<\/span><\/i>-needed breather.<\/span><\/p>\n

And, if you need even more convincing, try this: mindfulness can help sharpen our cognitive abilities.<\/span>1<\/span><\/a> It helps strengthen our focus and concentration over time. (Yes, you\u2019ll forget where you put your keys a lot less often, too!)<\/span><\/p>\n

All of the wonderful benefits of mindfulness don\u2019t just live within us, either. They spread to our loved ones through our improved ability to stay present, listen, find empathy, and show up within our relationships.<\/span><\/p>\n

5 Ways to Practice Mindfulness<\/span><\/h2>\n

It\u2019s one thing to understand and even embrace the benefits of mindfulness\u2026 But it\u2019s entirely another to figure out just how to incorporate this practice into your day. After all, that to-do list <\/span>does<\/span><\/i> seem pretty long already, doesn\u2019t it?<\/span><\/p>\n

The good news is that incorporating mindfulness into your daily routine doesn\u2019t have to be difficult. In fact, it can feel downright easy and <\/span>immediately<\/span><\/i> rewarding.<\/span><\/p>\n

Here are five ways to practice mindfulness in your everyday life.<\/span><\/p>\n

Mindful Breathing<\/span><\/h3>\n

This one is as simple as it gets. Take a moment each day to notice your breath. Find a comfortable spot, close your eyes if you\u2019d like, and pay attention to the sensations of your breath. Feel the air entering your body as you inhale, and leaving it as you exhale. Notice the rise and fall of your chest and belly. Your mind will wander\u2014when it does, bring your attention gently back to your breath.\u00a0<\/span><\/p>\n

Mindful Eating<\/span><\/h3>\n

Mindfulness <\/span>can<\/span><\/i> be delicious, friend! During your next snack or meal, don\u2019t just wolf down your food to get to the next task, and make the choice not to zone out in front of the latest Netflix series while you eat. Instead, take a pause with each bite and savor the flavors and textures of your food. Engage all your senses in the experience, noticing the colors and smells, too. Chew slowly and fully experience every mouthful. Give mental thanks for the nourishment you\u2019re receiving, and enjoy a feast for both your body <\/span>and<\/span><\/i> soul.<\/span><\/p>\n

Mindful Walking or Moving<\/span><\/h3>\n

At some point every day, we find ourselves walking or otherwise moving from one location to another. Use these transition periods as mindful moments by slowing down and bringing your attention to the action itself\u2014not just thoughts of your destination. Feel the ground beneath you, notice the subtle movements of your body, and observe the sights and sounds of the environment around you.\u00a0<\/span><\/p>\n

Mindful Technology<\/span><\/h3>\n

In a fast-paced, tech-driven world, it\u2019s easy to get lost in the digital shuffle. And while advances in technology have brought about amazing benefits, mindless usage of things like social media can cause a fair amount of harm.<\/span>2<\/span><\/a> Mindful technology use might mean setting aside specific times of day to unplug and engage in non-screen activities without distraction. You might go for a hike, read a book, or grab dinner with a loved one. Put your phone away, resist the appeal of \u201cmultitasking,\u201d and give your full attention to the real world in front of you.\u00a0<\/span><\/p>\n

Body Scan Meditation<\/span><\/h3>\n

Have you ever heard someone say to \u201cdo a body scan\u201d? This is a truly fantastic way to connect with your body and its physical sensations. Find a quiet space to sit or lie down comfortably\u2014you can choose either one. Focus your attention on your toes, and notice any sensations or areas of tension. From there, shift your attention to your calves, then your upper legs, and gradually on throughout your body until you finally visualize a bright light emanating from the very crown of your head. Take your time, focus, and kindly kick any self-judgment to the curb; this practice is all about connecting with the things happening inside of your body.\u00a0<\/span><\/p>\n

Mindfulness Techniques Are for Everyone<\/span><\/h2>\n

Mindfulness isn\u2019t some mysterious, enlightened concept that only a select few \u201cgurus\u201d can engage in. The beauty of the practice is its accessibility\u2014and the benefits any practitioner can reap, even as a beginner.\u00a0<\/span><\/p>\n

By understanding mindfulness as simply being present in the here and now without self-judgment, we can find many small opportunities to incorporate it into our daily lives. Doing so can reduce our stress, help us gain emotional balance, deepen our relationships, and even improve our cognitive abilities.\u00a0<\/span><\/p>\n

Of course, if our anxiety is already high and persistent, letting go of it\u2014even for a moment\u2014may feel like a tall order. In that case, it might be worth reaching out to a mental health practitioner to help you clear some of the cobwebs away (so to speak) and gain more space for taking those deep, mindful breaths.\u00a0<\/span><\/p>\n

Start where you are, friend. You\u2019ve got this!<\/span><\/p>\n

Citations<\/b><\/p>\n

1<\/span><\/a> https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8430251\/<\/span><\/p>\n

2<\/span><\/a> https:\/\/www.econstor.eu\/bitstream\/10419\/260853\/1\/cesifo1_wp9723.pdf<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Mindfulness offers a powerful, impactful way of navigating our stress and enhancing our well being.\u00a0 But how? How does this concept\u2014with all of its buzzword appeal\u2014actually improve anything about our daily lives Read on for more information and five ways to practice mindfulness every day. What Is Mindfulness, Anyway? Let\u2019s dive into what mindfulness is […]<\/p>\n","protected":false},"author":19,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[],"yoast_head":"\nMindfulness Made Easy: How to Use Practical Techniques in Your Everyday Life - The Grounded Therapist<\/title>\n<meta name=\"description\" content=\"Discover the transformative power of presence with these five ways to practice mindfulness every day. 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