July 15, 2022

5 Simple Mindfulness Practices to Start the Day

Happy family with parents and kids doing a family activity together

Too often, we get so caught up in our daily lives that we forget to be mindful of the moment at hand and the bigger picture of life itself. To start your day off on the right foot, why not try these five simple mindfulness practices that can be done anywhere at any time!

And if that’s what you’re looking for, practicing mindfulness can help.

1) Morning Meditation- Mindful Wakeup

The first thing you do in the morning is actually one of your most important tasks. You are establishing your state of mind for everything that follows, so it’s an ideal time to practice mindfulness.

There are several different types of meditation that you can use as a mindfulness practice, but many people find mindfulness while they’re still in bed meditating on their breathing and getting centered before they get up.

This is a form of mindful wakeup to help you stay mindful and you can set an alarm to go off 5 minutes before you want to start your day if it helps you get into a routine.

Many people say they like doing mindful wakeup because it helps center them and gets them mentally prepared for what’s ahead. The best way is whatever works for you. If mindful wakeup doesn’t sound like your cup of tea, plenty of other morning practices can help create mindfulness in your daily life.

2) Mindful Eating

There are so many distractions these days, but one of our most important responsibilities as human beings is being good stewards over our health.

One part of staying healthy involves taking care of your body through proper nutrition and exercise. But have you considered how deeply eating affects your experience on a daily basis? Can you be present when you’re eating?

Take some time throughout your day to practice mindful eating by paying attention to what’s going in your mouth and connecting it with different sensations.

 

Happy family with parents and kids doing a family activity together

Many people find that if they slow down long enough for each bite or sip that their tastes actually become stronger and more satisfying than they would otherwise. You’ll also enjoy your food more if you give it some attention before eating.

Here are a few practices to try:

– Become aware of what you’re craving and whether your body needs something different, such as water or vitamins.

– Stop eating when you feel 80% full (or whenever it feels right). As soon as we hit that threshold, we tend to continue eating even though our bodies don’t need any more calories.

Learn what fullness feels like so you can hit those markers naturally rather than mindlessly going on autopilot from plate to mouth.

– Pick up your fork or spoon before starting to eat. By pausing for a moment before taking your first bite, you allow yourself time to focus on how hungry you are and make an informed decision about how much food is enough.

– Connect each new bite with a thought or intention—such as May I enjoy my meal or May I treat my body well. If focusing on one intention is too difficult at first, try saying multiple statements out loud until it becomes more natural over time.

3) Mindful Workout- Self-Awareness

There’s a reason why mindfulness is typically paired with physical exercise. When you take time to be mindful of your body during a workout, you achieve a heightened level of awareness that can make your routine more effective and rewarding.

Whether you choose to be mindful of your breathing or simply focus on making every repetition count, being present in your exercise can help motivate you to work harder and push yourself further than ever before. It will also likely increase your sense of accomplishment—and who doesn’t want that? In fact, if there’s one mindfulness practice I would recommend for everyone (whether they’re seeking weight loss or not), it’s meditation at least once per day.

Mindful workout or yoga exercise is one of the best ways to lose weight, improve health, and control stress, but not all exercise routines are created equal.

One example of an exercise that has significant mental benefits is mindful movement (or mindful workout). Not only does it encourage you to be present in your body as you move, but it also encourages you to view every repetition as a way to get stronger and feel better about yourself.

 

father and son doing exercise together

Though research on its benefits for weight loss is limited, there’s no denying its effects on mood improvement. Perhaps most importantly for people who struggle with anxiety or depression, however, is that mindful movement can help ground them and make them feel more in control of their body.

4) Mindful Listening

Some people tend to think that listening only happens once someone has finished talking, but really, listening isn’t just about waiting for a turn to speak—it’s an active process that allows us feel fully connected with someone else even when we don’t say anything at all!

It’s as simple as that—just listen.

It’s also a powerful exercise. In order to truly hear what someone is saying, we must be present. If our minds are elsewhere, or if we’re lost in thought, we don’t give others our full attention, which can lead to misunderstandings and hurt feelings.

Simple mindfulness activities like mindful listening are about being present for ourselves and for those around us. As important as it is in daily life (from listening better at home or work), practicing mindful listening is particularly crucial when dealing with difficult situations and people.

Sometimes, our emotions get caught up in a situation—we may be angry, sad, happy, frustrated…the list goes on. Being mindful allows us to separate our emotions from whatever we’re experiencing: If I feel anxious because I’m stuck in traffic but choose to acknowledge my feelings instead of letting them dictate my attitude, then I can make good decisions while driving rather than reacting poorly out of frustration and stress.

If I’m overly nervous before a speech but take a few moments to calm myself down by breathing slowly through each breath, then I might feel more confident going up there knowing that no matter what happens, I will be okay because I chose how best to prepare myself beforehand!

 

happy father with disability sitting with children on bed

5) Being in the Present Moment-MIndfulness Practice

For most of us, we’re just never truly in the present moment. Our heads are always in our phones or thinking about what is next on our schedules.

Practicing mindfulness daily can help you break that pattern and get you into a more mindful state each day.

Here are 5 simple everyday mindfulness activities for you to start doing every day:

1) Stay Active :

We spend so much time sitting at desks and staring at screens these days that our bodies don’t get enough movement in them, and it’s killing us. If you sit all day, try going on a short walk when you first wake up in order to prepare your body for what it’s about to do during your workday. This will help reduce stress in your life and keep you from becoming totally sedentary.

2) Give Yourself Permission to Make Mistakes:

When we constantly try to be perfect, it never works out how we want it to because perfection is impossible. Instead of trying so hard to be perfect, set yourself permission limits within which you’re allowed to make mistakes as long as they’re not causing any harm or suffering to anyone else. Give yourself permission errors are okay (as long as they aren’t hurting anyone else).

3) Practice a Gratitude Exercise Every Morning:

Being grateful can easily become habit forming since being mindful of all those things which we have in our lives that aren’t easy for everyone else builds an attitude of gratitude that carries over into other aspects of life. A great way to do it is to get up a few minutes early every morning and practice writing down three things you’re grateful for from yesterday and what you plan on being thankful for today (and then read them over your cup of coffee).

4) Watch Your Breathing Each Night Before Sleep:

Our minds often race before bedtime because we’re worried about how tomorrow is going to play out, or we were upset about something that happened earlier in the day, or are just tired from sitting at desks too long each day. Instead of worrying about tomorrow, try getting more mindful by watching your breathing each night before sleep. It will help you relax and start thinking more positively about what tomorrow has in store for you.

 

Sleeping family

5) Practice Mindfulness by Long Bath/Shower Every Night:

Taking time for yourself every day can be difficult if you don’t plan it out beforehand, but taking a long bath or shower each night after work helps us relax and unwind so that we aren’t taking our stressors home with us. Making sure you take some me-time every evening helps keep both your body and mind healthy so that you can live longer and feel better while doing it!

While keeping daily practices isn’t always easy – especially if you’re already busy – being mindful can change who you are as a person and make life feel much less stressful than it would otherwise be.

5 Benefits of Mindfulness in Everyday Life

How often do you find yourself in the present moment? Are you able to pay attention to what’s happening now, or are you constantly worrying about the future or dwelling on the past?

It’s no secret that our attention spans have dwindled with the introduction of new technologies and rapid communication methods, but mindfulness practices can help reverse this trend and bring you greater peace and happiness in your daily life.

Read more to discover 5 ways mindful practices benefit your daily life.

What are meditation practices?

While there are hundreds of meditation practices out there, they usually fall into two basic categories: formal and informal.

Formal practices are specifically designed to cultivate present-moment awareness, while informal practices allow you to bring a mindful mindset into everyday activities.

For example, meditation is a type of formal practice; walking meditation is an informal practice that uses a common activity as a way to promote present-moment awareness.

While most people know about meditation, more people are starting to recognize just how beneficial it can be for daily life. But what benefits do other mindfulness practices provide?

Benefits of incorporating mindfulness practices into your daily life

Mindfulness exercises help you avoid over-planning your day Let’s face it: we’re all guilty of planning out our days in minute detail before we actually get started on them—and then feeling disappointed if everything doesn’t go according to plan. It provides the following benefits:

  1. -Allows you to make good decisions
  2. -Enables you to be more patient
  3. -Leaves you feeling happier, calmer, and less stressed
  4. -Makes it easier for you to handle challenging emotions
  5. -Provides a deeper sense of meaning and purpose in your life

Incorporating mindfulness practices into your daily life is one of the most effective ways to reduce stress levels, increase focus and productivity, improve mental health, boost happiness and well-being. What are some ways that you can begin practicing meditation?

While most people know about meditation, more people are starting to recognize just how beneficial it can be for daily life. But what benefits do other mindfulness practices provide? Here’s a list of five practices that benefit your daily life:

1) Fewer Absences from Work

Being mindful will help you think through your behavior and ask yourself if it is constructive. This self-awareness allows you to better regulate your emotions, like stress and anxiety, which in turn helps you be more present in daily life. As a result, you’ll experience fewer absences from work due to mental health issues.

Mindfulness also has an impact on our overall wellness by helping us manage chronic pain and physical sensations and ailments.

Mindfulness meditation helps people learn to manage cravings and urges, such as those for alcohol or drugs.

Research shows that mindfulness practices can improve a person’s ability to make good decisions both in business and in personal situations.

A study of police officers showed that those who had undergone mindfulness training made 30% fewer errors than a control group while responding to emergency calls! This makes them more effective at their jobs, which results in better outcomes for their organizations.

Mindfulness also has an impact on our overall wellness by helping us manage chronic pain and physical ailments.

2) Better Mental Health & Happiness

Simply put, being mindful makes you happier. Studies have found that people who are better at noticing what’s going on around them and with their bodies experience greater emotional well-being, including more positive emotions and fewer negative ones.

It also helps us cultivate a sense of contentment, which is different from happiness but just as beneficial.

You can be content even if you’re not particularly happy all of the time—and in some ways, it’s harder to do. There’s no specific goal to be happy or reach (like there is with happiness). You just appreciate your life and accept things as they are right now, which sounds easier than it actually is. Practicing mindfulness is a good start towards appreciating your life more.

3) Improved Relationships with Others

Being mindful of your own thoughts and feelings, as well as others’ thoughts and feelings, in any given situation can make all kinds of relationships better. If you’re able to accurately reflect on your partner’s mood, for example, you might have an easier time responding in a way that makes them feel supported.

This same skill could help you relate more calmly with your child or co-worker when they’re upset. The bottom line is: mindfulness means less conflict because it opens up space for us to respond—instead of reacting to each other.

There are lots of ways to practice mindfulness skills throughout our daily lives; we just need to look for opportunities!

As we live our daily lives, oftentimes it is hard to step back and assess our progress. This is where mindfulness practices come in.

In order to gain a more objective view of our lives, we need to be able to detach ourselves from specific tasks and observe them from a distance. This allows us to gain clarity about how we spend our time, which relationships may need work, etc. Once we are able to objectively look at ourselves, we can begin to make changes for improvement in areas that may be lacking.

4) Improved Morning Routines

Having a morning routine—and sticking to it—can do wonders for your mental and physical health. The term routine might conjure up visions of being stuck in a monotonous loop, but there’s nothing repetitive about feeling more rested and energetic when you wake up.

Studies have found that mindfulness practices like meditation can improve your mood, help you lose weight, keep chronic illnesses at bay, and much more.

With such an incredible list of benefits at stake, it’s time to start developing a morning routine that works for you. For example: If you normally hit snooze five times before getting out of bed, try putting on your workout clothes first thing in the morning.

5) Self Care helps to overcome Depression

Self-care is an excellent tool for preventing depression and reducing stress in our daily lives. When we’re healthy and happy, we are better able to achieve goals and overcome adversity. As a result, self-care has important implications for both physical and mental well-being.

For example, practicing self-care can help reduce stress levels by promoting a few deep breaths or meditation exercises; it may also alleviate feelings of hopelessness or despair by helping us reconnect with our loved ones.

And on top of that, self-care practices like stretching, yoga or exercising have been shown to improve moods and increase feelings of relaxation. So how do you incorporate mindfulness into your daily life?

How do Mindfulness Practices help Children?

Mindfulness practices help children and adults alike. Studies show that these practices reduce stress, anxiety, and depression. They improve attention span and behavioral self-control.

But how do these practices work? How can we teach them to our children? The short answer is… there are several theories about how mindfulness may help people achieve self-awareness and avoid rumination – which often leads to stress, depression, lack of focus, and other problems.

A number of studies have been conducted recently to measure what effect mindfulness practices can have on children and teenagers. One study showed that students who practiced mindful breathing for 12 minutes during lunchtime were significantly less stressed after class than those who didn’t.

Another found that students exhibited higher levels of compassion and empathy when they learned how to practice mindfulness. And another found that those with anxiety symptoms reported a decrease in panic attacks after learning meditation techniques.

Simply put, practicing mindfulness can have enormous benefits for children and teenagers – not only does it help them deal with stressors like schoolwork and peer pressure, but it also helps them become happier individuals. Kids who practice mindfulness report increased feelings of self-confidence and positivity, as well as decreased feelings of loneliness, depression, anger, jealousy and stress

Conclusion

There’s nothing mysterious about mindfulness. It’s just a way of paying attention and practicing it is a powerful way to make sure that you take advantage of every day you have. You can make gratitude your first thought with a few practices, including prayer and meditation apps.

In fact, psychologists think we can use mindfulness and awareness practices as a daily prescription for better living—and may even be able to use them as preventive medicine against some mental disorders and chronic illnesses (Jorm & Griffiths, 2004).

The bottom line? If you want more joy in your life—treat every day as an adventure!

Taryn Crimi

Taryn Crimi

Taryn is an international intuitive, focused on helping to empower you manifest your best life!

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