Have you experienced feeling stressed, frustrated, and annoyed at almost anything that goes against your way? Perhaps the traffic is a little heavier, or the queue for your coffee is longer than usual, so you end up acting impatient and exasperated for the rest of the day. Unfortunately, there are times you behave in ways you don’t really intend to due to the unpleasant thoughts and emotions within yourself. Maybe you’re so used to thinking about the future or the past that you often forget to pay attention to the present.  

As a result, you speak without thinking, allowing your emotions to get out of control. When you’re not living your daily life mindfully, you’re likely to have anxious thoughts, addictive behaviours, and dysfunctional relationships. Thus, aside from looking after your physical, financial, and social health, you also need to pay attention to your mental and emotional health through mindfulness and meditation practices.   

What Is Mindfulness?   

Mindfulness is staying in the present and redirecting your thoughts to everything happening in the here and now. You don’t dwell on the past or worry about the future. Instead, you choose to observe and be aware of what’s happening at the moment, without judgment or personal interpretation. Although you may naturally possess mindfulness, it becomes more active and available when you purposely practise it every day.   

If you’ve noticed, the more time you spend planning or daydreaming about your future or overthinking about the past, the more you feel stressed, drained, and eventually frustrated about everything that’s happening at the moment. Furthermore, you may also find it hard to be content or fulfilled in life as you keep yearning for what the future has in store for you. Through mindfulness, you can divert your mind and heart away from this toxic thinking and engage better with the present moment.   

Mindfulness involves deep-breathing methods, meditation, guided imagery, and other relaxation techniques that will help ease your mind and body and relieve stress and anxiety. If you’re new to mindfulness meditation, it’s ideal that you invest in a buckwheat meditation pillow or cushions to help calm your mind and put you in a comfortable position during meditation. Remember, the goal of mindfulness is to turn your mental, emotional, and physical attention to your present realities without becoming overwhelmed or overly reactive.   

What Is Meditation?  

Meditation is a relaxation technique intended to promote higher self-awareness and more focused attention toward the present moment. By practising meditation regularly, you’re training yourself to be more mindful and attentive to your own thoughts and emotions without any judgment. There are various ways you can perform meditation.  

You can go for a slow walk in a quiet place, lie down comfortably, or sit on a meditation pillow or cushion. Regardless of your posture or position, you can meditate as long as you focus on your breathing and suspend any form of judgment against yourself or others. 

You may also check the video below to learn more about using a meditation pillow during your meditation sessions.  


Why Are Mindfulness And Meditation Important?  

The truth is, mindfulness and meditation are available for us anytime, as long as you make time to pause, breathe, and perform them. However, you may be having difficulty practising mindfulness and meditation, especially if you’re surrounded by too many distractions that would take your focus and attention elsewhere.  

For example, due to addiction to social media or technology, many people pay more attention to making themselves look good on the internet instead of working on making themselves feel good from within. Perhaps you can’t go a day without checking your newsfeed and email that you fail to check up on yourself. As a result, you end up feeling detached from your inner self.   

Remember, mindfulness is essential to achieving a happy and meaningful life. If you wish to be productive and be the best possible version of yourself, you need to slow down and take a moment to focus on yourself through mindfulness and meditation. Once this habit becomes part of your routine, you’ll notice that it’s easier for you to deal with external challenges, manage your emotions and thoughts, and react appropriately to anything that comes your way.  

How To Practise Mindfulness And Meditation?  

Now that you know the essence of mindfulness and meditation, it’s time to learn how to put them into practice. Here are nine simple ways to incorporate mindfulness and meditation in your daily life. 

 

  • Start Your Mornings With Purpose 

 

You probably start your day on the run. You turn off your alarm, have a bite for breakfast, and rush through the door. Unfortunately, starting your mornings this way will affect your mood for the rest of the day. You may notice how you’re easily irritated by petty concerns, and you mindlessly snap at people for little or no reason. You may also feel disconnected from the tasks you’re doing. 

To practise mindfulness and develop a more positive attitude, start your mornings with purpose and set an intention. Doing so will help you focus and pay better attention to your words, actions, and reactions. Here are a few tips to help you set an intention and begin your mornings with purpose: 

  • After turning off your alarm, don’t grab your phone immediately to check your email or social media accounts. Instead, sit on a chair or your bed in a relaxed posture.
  • Take slow and deep breaths. Breathe in with your nose and release the air through your mouth. While doing this, notice how your belly and chest rise and fall as you inhale and exhale.
  • Ask yourself: What is my purpose or intention for today? What can I do to feel more connected and fulfilled with my present life?

The answers will serve as your purpose or intention for the day. Some examples of simple but meaningful intentions are: 

  • To be kind to others, especially to myself.
  • To eat more healthy foods. 
  • To smile at strangers.
  • To walk briskly for 15 minutes.
  • To help my colleagues with their tasks.

Anything you consider fulfilling and meaningful can become your purpose. Once you’ve set your intention, check yourself throughout the day and see if you’re doing what you intend to do. Doing this will make you more aware and mindful of your relationships, mood shifts, and actions towards yourself and others. 

 

  • Keep A Gratitude Journal 

 

Every time you practise gratitude, you redirect your attention to the positive things and blessings in your life. Instead of replaying the past and fretting about the future, practising gratitude brings good thoughts to the forefront of your mind, helping you stay in the present moment. 

One way to effectively practice gratitude is by starting a gratitude journal. Make it a habit to write at least three things you’re grateful for each day. You can do this in the morning or at night before going to bed. You may consider this as a way of practising meditation. 

By keeping a gratitude journal, you can train your mind to dwell on the good things in life and let go of your negative thoughts. This simple practice also improves your mental health. 

 

  • Take A Mindful Shower 

 

Have you tried taking a leisurely shower, taking in the scent of the soap and feeling the water brush against your skin? Nowadays, many people consider taking a shower a chore they need to do before heading for work or going to bed. But the thing is, taking a shower can also be an excellent way to practise mindfulness and meditation.

The next time you take a shower, try to do it mindfully. Appreciate the pleasant smell of your soap or shampoo. Note the water temperature if it’s cold, hot, or perfectly warm. Watch as the water touches your skin. If you have a bathtub, feel the bubbles in the water and notice how at peace you feel while immersed in the tub. Overall, taking a mindful shower can help you destress, relax, and be more aware of your senses.  

 

  • Check In With Your Body 

 

It’s incredible how your body functions automatically. Your heart beats on its own, your vital organs work endlessly, and you breathe instinctively. But even if your body can function without your active involvement, you must pause to check and listen to your body. 

You can sit or lie down comfortably and feel your body. Do you feel any pain? Have you gained or lost weight? Is your skin too dry? Paying extra attention to your body will help you become more mindful in the present moment. Moreover, this will help you distinguish if your body is healthy and thriving or if it’s asking you to take better care of it.  

 

  • Take A Mindful Walk 

 

You might have noticed that every time you take a walk to go someplace, your mind tends to focus on how long until you reach your destination. After all, it’s something you do a lot, and it has become a mundane task. Thus, you may feel stressed or anxious about arriving instead of enjoying the experience of walking.  

To practice mindful walking, give your undivided attention to the walking experience. Don’t fret about when you’ll arrive at your destination. Instead, focus on how you put one foot in front of the other or how your arms sway as you move forward. Listen to the sound of your footwear every time it hits the ground. 

If you’re on the beach, you can take off your footwear and let your feet feel the texture of the stones or sand. Most importantly, try to walk slowly and allow yourself to notice the surroundings as you walk past them. 

 

  • Enjoy Every Mouthful  

 

Like walking, eating has become a task that people do mindlessly. So, the next time you have a meal, put your phone or book away. Savour each bite and consider the delicate flavours like a food connoisseur. Is it sweet or salty? Does it melt in the mouth? What are the colours you see on your plate? 

Practising mindful eating is also believed to promote better food digestion. This means that your body can extract more vitamins and other nutrients from your food. 

 

  • Focus On Your Breathing 

 

Focusing on your breathing is perhaps the simplest way to practise mindfulness and meditation. It’s also convenient as you can do it anytime, anywhere. Take several deep breaths, feeling the air pass through your nostrils and go out of your mouth. Pay attention to how your chest moves when you inhale and exhale. 

You may do this several times a day or whenever you’re stressed, anxious, or every time your mind starts to wander off into the past or future.  

 

  • Fully Engage Your Attention To The Person You’re With 

 

If you’re currently seated with someone, whether your partner, sibling, or friend, try to really engage with them and fully notice their presence. Listen attentively to what they say. Avoid making any response in your head or, worse, interrupting the speaker. Instead, allow the person to speak and let them finish. Process what they say and listen with your heart, not just your ears. 

Aside from active listening, try to observe the colour of the speaker’s eyes or the sound of their voice. Mindful listening and paying close attention will help you better understand the person and respond accordingly. At the same time, it’s an excellent way to spend quality time with your friend or loved one. 

 

  • Observe Your Surroundings 

 

Lastly, be more observant of your surroundings and focus on what’s happening around you. You’ll realize there’s so much to see wherever you go. Look at your surroundings and watch the people walking by. Feel the wind against your hair and the sun on your face. You can do this every time you go for a hike or sit on your porch.  

Takeaway Message 

The more you practise mindfulness and meditation, the more you’ll notice yourself becoming calmer, kinder, happier, grateful, and more patient. The effects of mindfulness and meditation can be so powerful that they can boost the quality of your life. So, train your mind and heart with these tips and put yourself in the here and now.