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Embracing Mindfulness: Elevating Your Daily Life with Presence

We are all battling our own demons and the road is not easy. So, once we get bombarded with negative media and the toxic barrels of opinions in the comment section it can become difficult to stay positive and keep track of your thoughts. This can put our mental well-being at risk, which impacts our physical health and social lives. Hence, incorporating mindfulness in our daily lives can be one of the ways to improve our mental health.


What is mindfulness?

Mindfulness is the skill of maintaining awareness about one’s own mental state (e.g. thoughts, sensations, emotions, perception etc.) in the present moment without trying to change. It is the observation of what's happening in the moment.


Why is mindfulness important?

A simple reason is that the way you think is often the way you feel and determines how your day goes. For instance, you start your day by thinking of counter arguments for your losing debate last night with your colleagues. It is likely you are going to feel grumpy the whole day and decide to not go out for food with your coworkers which you would have made your day enjoyable. Thus, it is important to focus our thoughts on the present moment (i.e., mindfulness).


5 Ways to be Mindful in Daily Life


Mindful meditation: Mindful meditation is a simple yet powerful practice that can be incorporated into your daily routine.

Here's a basic guide to get you started-Choose a quiet and comfortable space where you won't be disturbed. Sit or lie down in a comfortable position. Especially when starting, you may find it helpful to set a specific time for your meditation, such as 5 or 10 minutes (if you're new to meditation, start with shorter sessions and gradually increase the duration as you become more comfortable with the practice).Close your eyes and bring your attention to your breath. Observe the natural inhalation and exhalation. Notice the sensation of the breath as it enters and leaves your body. Practice observing your thoughts and feelings without judgment. As you focus on your breath, your mind may wander. If your mind starts to wander or if you experience distractions, acknowledge them and gently guide your focus back to your breath.If you prefer, you can incorporate a body scan technique. This involves directing your attention to different parts of your body, starting from your toes and moving up to the top of your head. Notice any sensations or tension and allow them to release.When your designated time is up, gradually bring your awareness back to your surroundings. Take a moment to notice how you feel before resuming your usual activities.


Music therapy


You can create a playlist of songs or find one online which is relaxing and easy to listen to. The genre of the songs is up to you. These songs may act as trigger to help you refocus your thought and be mindful in day-to-day activities


Engage in simple and relaxing activities


In case of busy schedules, you can practice simple mindful activities such as going for walks, introspection, maintaining stillness for five minutes, eating slowly, playing chime or name game, or even lighting and observing a candle in the end of day may serve to be helpful.


Use ‘instead of’ method


The ‘instead of’ method is to act in a manner that would be helpful to you rather than what people usually do. During mediation or daily activity, when you start feeling bothered by something rather than reacting negatively, react in a mindful manner. Here are possible directions you can react to the given situation:


- Instead of reacting emotionally to negative news you can pause and take a break.


- Instead of holding grudges you can learn to forgive and move on.


- Instead of worrying about the future you can look at the present.


- Instead of making assumptions you can ask questions.


- Instead of jumping to conclusions you can listen.


- Instead of trying to change them you can accept them or let them go.


- Instead of competing and trying for perfection you can celebrate how far you have come.


- Instead of gossiping you can have meaningful conversations.


- Instead of bottling up emotions you can talk to someone you trust.


In conclusion, practicing these mindful activities every day is like adding calm moments to your routine. It helps you stay aware and deal with daily issues more effectively. Instead of getting stressed, you learn to handle things with a clear mind. It's a way to make your day smoother and more satisfying, like a quiet tune playing in the background of your daily life.

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