You can start practicing gratitude by noting down 5 things you are thankful for today. Place the note where you can easily see it. And then keep adding one new item to the list every single day for the next 30 days. By the end of the month, you will have a whole list of things you are thankful and you will be more aware of how truly amazing your life is right now.
2. Take mindful showers
Believe it or not, shower time can be a great opportunity for practicing mindfulness and bringing your focus to the present moment. You can be more aware of your senses and your body. By completely experiencing and engaging in the pleasures of showering your wonderful mind will become more attentive and aware of the current moment you are in.
When in the shower, simply close your eyes and feel the water gently running down your body. Feel the water temperature as it makes your muscles relaxed, making you feel fresh and rejuvenated. Listen closely to the different layers of sound the water makes and let it calm your mind washing away all thoughts and emotions that no longer serve you. Wash your body gently with your hands and feel them moving over your skin. Follow every sensation you experience throughout the entire process of showering and breathe deeply once you are done. I appreciate how relaxed you feel and use this energy throughout the day.
3. Be mindful of what you eat
Mindful eating can help you enjoy your food even more whether you are out for dinner, eating healthy or trying to gain or lose weight. Today, hunger is not the only reason we eat. Stress, depression, and boredom are also some of the main reasons most people start binge eating which eventually affects their health. By being mindful of what food you consume, you will be better able to control your health and how you feel. Food is fuel for us and it gives us the energy we need. It also affects our mood, cognitive skills, and our energy level. So, by paying attention to what we put inside our bodies, we will be better able to control our thoughts and emotions.
When you eat, make sure you eat slowly and focus on the flavors, aroma, and texture of the food. This will help you savor the food and enjoy your meal a lot more. Make sure you eat mindfully and enjoy every bite you take.
4. Go for a mindful walk
Going for a long walk can often help us to clear our mind and make us calm down when we feel stressed. Walking not only exercises the body but also the mind. A Stanford University study has found that walking can be beneficial for our mind and helps us in being creative. While walking, you are constantly taking in and processing new information which puts your mind to work. Walking in nature or in the countryside is often a great idea and can help you to relax by exposing your mind to the open blue sky, greenery of trees, rustling of leaves, birds chirping and the fresh cool breeze. Engaging in a mindful walk, also known as the Zen walk, revitalizes the mind. All you need to do is focus your mind on the movement of your feet, legs and arms, breathe deeply and being aware of your surroundings.
5. Listen carefully
Have you ever tried mindful listening? You will be pleasantly surprised at what you can learn if you only listen a bit carefully. Mindful listening refers to hearing the sounds around you without the need for responding to them. So you not only pay attention to what someone is saying to you but you also focus on the various ambient sounds that we tend to miss.
When we listen to someone speak, we usually listen with the intention of replying back. While they speak, we have our own internal dialogue trying to figure out what to say next. But when you listen mindfully, you start by quieting the noise inside your head and purposely paying attention to what the other person is saying. The objective is to understand the other person instead of just replying. This is one of the best ways to practice mindfulness and enhancing your listening experience. This will also help you to build closer relationships and gain the trust of those who matter to you.
6. Get some mindful rest
Sleep is one of the most important activities we can do in our day. But do you get enough sleep? Do you wake up often? Do you feel well-rested when you wake up or do you just feel groggy? Do you feel tired throughout your day? The fact is, most of us have a disturbed sleep pattern nowadays as we tend to sleep late and wake up early for class or work. This makes us feel exhausted throughout the day and even affects our mood.