Easy Mindful Habits (to Enjoy Everywhere We Go)
When I first attended training sessions to help me become more mindful, mindfulness seemed impossible to attain—until I found easy mindful habits we can enjoy everywhere we go, at any moment, no matter what we’re doing.
Meaning, we don’t have to place ourselves someplace special to engage in mindfulness—to allow our minds to witness the present. Mindfulness can occur wherever we are, even if we’re traveling.
As well, if we’ve been guided by mindful experts, we can still decide for ourselves what feels most mindful to us. Everyone can create the easy mindful habits that work best for them.
So, recently, when I noticed I was neglecting this very thing that I value, I wrote a list of my favorite mindful habits that I like to sprinkle throughout the day, anywhere I happen to be. This is that list.
Awaken Mindfully
It’s so easy for me to (as a default) wake up with worry, to wake with to-do lists, or to wake with judgment.
If I instead allow myself to simply wake, while I breathe and witness what is happening, I notice peaceful sounds of wildlife, the hue of the sky, and the warmth of the sun.
I’m soon witnessing joy and gratitude (within) for all the wonder around our existence—and for being alive, right now, to experience it.
Breathe
I also tend to automatically hold my breath without even realizing it. Day or night.
What helps me is to instead breathe mindfully—in through the nose, out through the mouth. Breathing like this slows me into a mindful pause, allows me to witness what is happening within, and helps strong emotions pass by.
If I’m trying to fall back asleep? This mindful breathing can take me there.
Close the Eyes
How often are we surrounded by chaos? Within ourselves, around us, or on our gadgets.
When I close my eyes, it places me in a more mindful state. As simple as it sounds, sitting with myself in this way can feel life-changing, due to the peaceful calm that it brings.
I’ve also closed my eyes while keeping my arms wrapped around my boyfriend, as we walk down the street, my head resting on his shoulder. It literally makes my body tingle, being guided in this way as my sensory system experiences everything all around me, filter-free.
Silence
A talker and a listener, I tend to be automatically tuned in to what’s happening all around me (and the world).
If I instead turn off the volume (close my eyes) and experience silence, my mind and body relax into that fully present space, that moment of peace.
It can feel exquisite.
Taste
If I don’t pay attention, I forget to fully chew my food, let alone pause long enough to enjoy its flavor.
Yet if I pause to fully see, smell, feel, and taste what I place inside my mouth, it’s a revealing moment.
Often referred to as an eating meditation, this is especially delightful when indulging in something I don’t eat every day (like vegan ice cream).
Sip
Just like tasting food, being fully present while sipping a beverage can be one of the easiest ways to stay in the moment.
Even if at a busy coffee shop, we can find a quiet corner to notice the aroma, temperature, consistency, touch, and taste of our beverage as it reaches our lips, tongue, mouth, and throat.
It’s one of life’s simple joys.
Meditative Sound
When I have a free moment, it’s easy for me to accidentally fill that space by tuning into media chatter (which I’m trying to stop).
If I instead play meditative sounds in the background, I lose that desire, I’m kept more present in each moment, and each moment becomes more peaceful and relaxed.
Right now, my favorite meditative sounds are the Dalai Lama’s Inner World prayers.
Slow Movement
When I find myself not slowing my mind down to focus on being in the moment, slowing my body down does the trick.
Meaning, I simply move my body a tad slower.
If I’m stretching to adjust a curtain, I slow my arm movements just enough to feel the slower sensation, but not enough for another to notice this change.
Whether walking, reaching, chopping, cooking, folding laundry—any part of the day can become this kind of moving meditation, which keeps me in that very moment (and can literally feel as good to my body as receiving a massage).
Pause Before Responding
Being a talker, I can innocently share interesting thoughts (to me) that others might not see as such. So I must actively practice not speaking and not responding immediately, to remain mindfully in the moment and for another to feel heard.
The most rewarding way I’ve found to do this is to pause before responding. Another speaks and I listen. They stop speaking and I pause, just a little. Then I respond.
I am far from perfect at this—and it’s extra important I do this when I’m feeling anxious. But when I do pause, it helps me respond more mindfully, and it gifts such a relaxing feeling to my senses.
Relax the Body, Bit by Bit
I used to listen to audio meditations to help me sleep, but the voices can lack the soothing tone I’m hoping to hear.
Instead, I can close my eyes and envision each part of my body, one by one, as I tell it that it has permission to relax:
head
forehead
eyebrows
eyes
temples
under eyes
cheekbones
cheeks
nose
under nose
lips
teethe
tongue
chin
jaw
ears
neck
shoulders
arms
wrists
hands
fingers
chest
belly
waist
back
buttocks
thighs
calves
ankles
feet
toes
As each part of my body relaxes, I’m soon asleep.