There is a lot of mindfulness literature out there – some good, some bad much like everything else. What I have noticed however is that majority of it calls for some form of meditation. A good thing no? Not so great if you’re not sure where to carve out 15-20 minutes to sit quietly and contemplate, so here are my suggestions for fitting this incredibly helpful technique into day-to-day life…
1. Start The Day
Start the day right with a mindful shower. If you’re like me whilst in the shower you’re also thinking about the days to-do list, what you should have for lunch and whether you’re going to meet your friend for that drink you both promised.
Take the time to focus on what your actually doing and allow yourself to smell the scent of your shampoo, soap and face wash. If your mind wanders gently bring it back to the task at hand. This little bit of time for myself has helped me stay more focused throughout the day.
2. Mindful Walking
Whether you walk to and from the station or simply nip out for lunch, take the time to notice your surroundings. Don’t allow your mind to slip into whether you’re going to let yourself have that chocolate bar or what’s left to complete when you get back to your desk.
Notice the sounds around you, the traffic whooshing past and the chatter of the people behind you. Focus on the feeling of your feet hitting the ground and the fresh air on your face. I was surprised how much I concentrate on what I will be doing when I get to work and how re-energised I felt after taking those few minutes for myself.
3. Posture Watch
Don’t let yourself slouch. We’ve all come out of intense concentration on our computer screen to realise that we’re hunched over and have a twinge in our back. Our posture changes how we feel; a straight back brings alertness, an open chest and allows you to concentrate on the work at hand.
I’ve put in place a little posture check throughout the day, making small adjustments whenever I feel myself slipping. It’s made a big difference to how much I’ve got done and how much my back hurts at the end of the day.
I’d love to hear any tips you use to fit mindfulness into your daily routine.