Bringing an informal mindfulness practice into your daily life can be truly transformative. I was reluctant to try mindfulness at the beginning (and even more adamant I wouldn’t go to yoga). But once I gave it a shot, I fell in love. It is useful, it is beneficial, and it does get easier.
Mindfulness is a powerful practice that can help you find solace and clarity amidst the whirlwind of your thoughts and emotions (amazing for sensory regulation). It’s one of the most incredible tools to help you master your anxiety.
By incorporating informal mindfulness into your daily routine, you’ll discover how to cultivate a conscious presence. It’ll assist in enabling you to tackle life’s challenges with a grounded and centered perspective (even when you’re feeling anxious).
What is Mindfulness?
Mindfulness is the art of being fully present in the moment, cultivating an awareness of your thoughts, emotions, bodily sensations, and surroundings without judgment.
So many different medical professionals have told me to practice mindfulness. Lots of physios, Occupational Therapists, Chiropractors, and, of course, psychologists and psychiatrists are huge advocates for mindfulness, and I understand why.
It’s about acknowledging your experiences without getting caught up in them.
By practicing mindfulness, you can foster a sense of calm and stability, even when life feels chaotic. If you’re battling a bad case of the Sunday Scaries, Mindfulness can be a lovely way to bring you back to the moment.
Bringing Mindfulness into Your Day
Integrating mindfulness into your daily routine can transform the way you experience life. It doesn’t require long meditation sessions or special techniques – it’s all about infusing awareness into everyday activities.
Bring Mindfulness into Your Morning
Bringing mindfulness into your morning routine is a great way to start your day. Pick one of the activities that form a part of your morning and choose to be mindful during this time.
Whether it’s brushing your teeth, making the bed, or taking a shower, seize the opportunity to immerse yourself in the experience. Approach the situation with openness and curiosity.
During the activity, bring your attention to what you are doing. Focus on all of your senses, what do you taste, what do you hear, what do you smell, what do you feel, what do you see? Notice the way your body moves.
When your mind wanders, gently guide it back to the present moment. Let them come and go like clouds. Each time you get caught in your thoughts, gently acknowledge it, notice what took you from the moment, and then bring your mind back.
Embrace this practice of curiosity and openness.
Example of Morning Mindfulness
When you’re in the shower, pay attention to the sounds the water makes. Notice the steam as the hot water leaves the shower. Feel the water as it hits your body, how it splashes against your skin and runs down your body. Bring awareness to the way your body responds.
Watch the water as it disappears down the drain. Focus on the different smells that arise as you use the different products. How does your soap feel? What does your shampoo feel like? Notice the way the water steams up the space around you. Pay attention to each sensation.
Mindfulness of Domestic Chores
Domestic chores, often seen as mundane, can become great avenues for mindfulness. These are the things we need to do in order to make our life work, but that doesn’t mean we use them as an avenue for other things. Engage fully in tasks like ironing, washing dishes, or vacuuming the house. Observe the textures, sounds, and movements involved.
If boredom arises, acknowledge it and return to the task. When thoughts intrude, acknowledge them too, and redirect your focus. Things will try and pull you from the present moment over and over. This doesn’t matter, what is important is always bringing your attention back to what you are doing in the present moment.
By immersing yourself in these activities, you’ll find tranquility in the seemingly ordinary.
Example of Mindfulness During Domestic Chores
During a daily mundane task like ironing clothes, pay attention to the clothing, what does it feel like? What color and shape is the clothing? How does it smell? Notice the pattern made by the creases and how with each movement of the iron, those lessen. Pay attention to the hiss of the steam, the stability of the ironing board, and the way the iron glides along the material. Notice how the iron feels in your hand and what sensations arise as you move it back and forth.
Mindfulness of Pleasant Activities
Indulge in activities you enjoy with complete presence. Whether it’s cuddling a loved one, engaging in a hobby you love, walking in the park, snuggling a kitty, playing with a dog, dancing to your favorite song, sinking into a hot bath, or savoring a meal, utilize all your senses to truly engage. Pay attention to all of your five senses and take time in the moment.
Whenever your attention drifts away, gently steer it back to the activity at hand. Notice what distracted you before letting it float away. Embrace these moments of joy with an open heart and a clear mind.
Example of Mindfulness During Pleasant Activities
Next time you hear your favorite song, really listen to it. How do the vibrations make you feel? What sensations arise in your body in response to the music? Listen to each layer, focus on the vocals before paying greater attention to what lies beneath. Notice what intuitive movements your body craves. Are you tempted to sing? If so, how does the vibration of your voice feel in your body? Use each second of the song to really engage with the present.
Benefits of Daily Mindfulness
Embracing daily mindfulness can bring about profound benefits. By practicing awareness, you enhance your ability to manage stress, reduce anxiety, and navigate life’s challenges with greater resilience. Mindfulness encourages a deeper connection to yourself and the world around you, fostering a sense of peace and balance.
Being Present
In a world that often pulls you in countless directions, the power of being present can’t be overstated. Embrace the practice of informal mindfulness, bringing conscious awareness into your daily moments. Through this simple yet profound endeavor, you’ll uncover a path to greater self-acceptance, inner calm, and a renewed appreciation for life’s nuances.
As you embark on this journey of integrating mindfulness into your daily routine, remember that it’s a practice, not a destination.
Embrace the imperfections, and with each moment of presence, you’re nurturing your own well-being. The art of anxiety isn’t about eradicating discomfort. It’s about learning to coexist with it, and mindfulness is a powerful tool on this path.
Kathryn is the creator of Art of Anxiety. She was diagnosed with GAD and MDD at 16 and has been working every day to master the art of anxiety ever since. Her favorite things to do are aerial yoga and hanging out with her cats while reading a good book.
