EVIDENCE-BASED

“I have no time to meditate.”

You’re not alone. But, you can be more mindful throughout your day to increase present moment awareness. These ‘meditative moments’ can increase calm and boost happiness. We’re happiest when we’re fully engaged in whatever we’re doing. But, a Harvard University study shows that as much as half the time, we’re thinking about something other than what we’re doing, and we’re unhappy.

5 Ways to Be More Mindful

Being mindful simply means paying attention to what’s present in this moment. For example, rather than getting ‘lost in thoughts’, you notice that your mind is thinking. You can tune in to other senses: notice what you’re hearing, smelling, tasting, feeling—anything occurring in the moment. As you practice consciously, you’ll find that you’re present more often and spend less time absorbed by repetitive thoughts. Here are 5 easy ways to practice mindfulness during the day.

1. Your morning shower. Let the shower be a “mindful zone”. Step in and notice the floor’s temperature on your bare feet. Feel the sensation of water against your skin, noting feelings of what you like or don’t like as the temperature changes. As you shampoo your hair, savor the pleasure of a scalp massage, releasing tensions. Deeply breathe in moistened air. Avoid getting lost in thoughts. Keep bringing your attention back to the variety of sensory stimulants.

2. Your first sip of coffee. Savor the ritual of your first morning coffee. Notice aromas before you sip. When you take a drink, fully taste it. Notice the temperature and what flavors come to mind—bitter, toasty, fruity. Perhaps, try different blends on different days to stimulate your palate. Notice the feeling of gaining more clarity as you fully awaken.

3. Daily gratitude. Pause and share appreciation for someone with either a text or chat. Making time to notice and express gratitude to the people that you appreciate lifts your mood and theirs! This mindful moment creates a contagious upward spiral of positive energy.

4. Your first steps outdoors. Notice those first few steps you take outside. What do you sense first? Is it the light’s brightness? The shock of temperature—cold or hot? The change in moisture from indoors to outside? The variety of sounds—nature and/or machinery? Or, the change in the textures under your feet? Make a point to consciously observe the sensations you experience when you first move from inside to outside.

5. Mindful listening. Select one conversation to practice mindful listening. Instead of thinking about what you’re going to say next when someone is speaking, pause and fully allow what they’re communicating to sink in. Before responding, notice how it felt to hear what was said. Reflect back a few words to ensure that you understood what you heard. This complete mindful attention you give to any other person with whom you speak will make a genuine difference in your interaction.

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Learn more about why mindfulness and meditation contribute to more present awareness and more happiness.

This 2-minute podcast introduces you to the practice of observing your thoughts to help you learn how to notice your thoughts without getting caught up in “the story” of what you’re thinking.