Mindfulness has become a buzz word in a lot of health and wellness circles. We see this idea of mindfulness online, in classrooms, on tv, in ads…it is basically everywhere. But what is ‘mindfulness’ exactly?
There are lots of ways to define mindfulness but what it comes down to is being fully present in the moment, aware of both your surroundings and how you are feeling.
Mindfulness is the opposite of multitasking, it is practicing focus and awareness throughout our days, and giving ourselves time to process our emotions and feelings. Practicing mindfulness on a regular basis can have many positive benefits to both our physical and mental health. This includes decreased depression, increased emotional regulation, reduced anxiety and stress, better memory and concentration, improved sleep, and more.
When we think of what mindfulness is, it can be easy to generalize this concept into thinking of yoga, meditation, mantras, or breathing exercises. And while all of these things can and do support the idea of living mindfully, they are not for everyone. Below you will find some simple changes that we can make in our daily routines to practice mindfulness throughout the day.
Morning Routine:
- What is the first thing you do when you wake up? Do you immediately reach for your phone? If your answer is yes, you are not alone. Research shows that 1 in 4 Americans reach for their phone less than a minute after waking up. Instead give your body and brain a chance to wake up! Take this time for a mindful moment and check in with yourself – Do you feel well rested? Are you hungry or thirsty? How are you feeling emotionally about the day?
Bedtime Routine:
- We’ve all heard about how blue light can impact our ability to fall asleep, stay asleep, and get quality sleep. Replace screens and TV with gentle stretching and give our brain a chance to actually relax before heading to bed. Try reading a book or magazine rather than doomscrolling until you fall asleep with your phone in your hand.
Meals:
- Meals are a time to connect with others and fuel our bodies. But with busy daily schedules, it can be easy to grab something processed and eat on the go. When planning out your weekly schedule, set aside time eat day to eat balanced meals. And take the time to enjoy the food as well as the company around you.
- Practice intuitive eating – pay attention to what your body needs, are you hungry or full? Are you enjoying your meal? Really pay attention to the taste, textures, and smells of your food.
Communication:
- A large part of mindfulness is being present in the moment. In our interactions throughout the day, try to practice active listening skills. Be fully present when listening to others and listen to understand rather than to respond.
Mindfulness While You Wait:
- While you are waiting in the dining line, waiting for an exam to begin, or waiting at the bus stop, practice mindfulness. Rather than jumping on your phone for a quick distraction, instead take a few deep breaths and notice your surroundings. Give your brain a break from being in front of screen and connect with those around you.
Build in time for Joyful Movement:
- Being mindful means intentionality in our actions. Building in time for movement in your day can increase productivity and attention, even a short walk around the building can make a difference!
- When finding time for movement in your day remove the idea of ‘should.’ This places exercise and movement onto the list of chores rather than an activity that brings us joy. Instead listen to what your body needs and find the movement that feels right to you in that moment.
This is not an exhaustive list of all the ways you can build mindfulness into your day. But it is a good start! Challenge yourself to try one or two of the above strategies. Notice how you feel and what kinds of changes it brings about.
If you are looking for additional support in incorporating mindfulness into your routine, schedule an appointment with the Student Wellness Center’s Wellness Coaching team.
-Jordan Helcbergier, Wellness Coordinator
References
What are the benefits of mindfulness? (apa.org)
Mindfulness exercises – Mayo Clinic
Survey: 1 in 4 adults checks phone less than a minute after waking up – Study Finds