What exactly is mindfulness? One may have the vision of a peaceful yogi sitting cross-legged in quiet meditation or contemplation. But you may be surprised to know that mindfulness is not the exact same thing as meditation. Mindfulness and happiness is a practice and a result that anyone can benefit from.
At its core, mindfulness means being fully engaged in the present moment, in a nonjudgmental way. It is a state of being in which you are aware of our thoughts, feelings, bodily sensations, and the environment around you.
Focusing on the present moment is helpful because negative emotions such as anxiety and sorrow often occur when we dwell on something that happened in the past or worry about something that might happen in the future.
So, how can mindfulness be practiced in the moments we consider to be ordinary or routine? Well, the focus of mindfulness is to notice where you are and what you are experiencing without judging whether it is “good” or “bad” or whether it is something you “like or dislike”
Mindfulness can be practiced in almost everything we do. Here are 5 ways to incorporate mindfulness into your daily routine:
- Doing the dishes. Have you ever noticed how no one is trying to bug you while you’re doing the dishes? This combination of alone time and physical activity makes cleaning up after meals a great time to try a little mindfulness. Savor the feeling of the warm water on your hands, the look of the bubbles, the sounds of the pots and pans clinking at the bottom of the sink. Give yourself to the experience and get the mental refreshment of a mind-body practice. Zen teacher Thich Nhat Hanh calls this exercise “washing the dishes to wash the dishes”- not to rush and get them over with so you can go watch TV.
- Brushing your teeth. You brush your teeth every day, so this is the perfect opportunity to practice mindfulness. Feel your feet on the floor, the brush in your hand, your arm moving up and down, the taste and smell of the toothpaste, and the sounds that involve brushing. Enjoy the process while cleaning and refreshing your mouth.
- Driving your car. It’s easy to zone out while you’re driving, thinking about what to have for dinner or what you forgot to do at work. Use your powers of mindfulness to keep your attention towards your driving skills both inside and outside of your car. Try turning off the radio and feel your spine lengthening as you breathe deeply. Find the half-way point between relaxing your hands and gripping the wheel too tightly and bring your attention back to these sensations whenever you notice your mind wandering.
- Exercising. Watching TV or searching the net while on the treadmill or elliptical may make your workout go more quickly, but it won’t do much to quiet your mind. Make your fitness routines an exercise in mindfulness by turning off all screens and focusing on your breathing and where your feet are in space as you move. Try opening the window and feel the cool breeze coming in and the sounds of the birds while you open yourself to the present moment while exercising. Things like yoga and Tai Chi promote presence, stillness and mindfulness.
- Bedtime. Preparing for bed can be an enjoyable and mindful process with yourself and especially your family. For example, your bedtime battles with the kids can disappear when you stop trying to rush through it and simply try to be in the moment enjoying the experience.
Have fun and acknowledge your kids by looking in their eyes, listen more than you talk, and savor any cuddles, hugs you receive. When you relax and be present, they will often follow suite.
Living mindfully in ordinary moments is a practice that can really enrich your life making it more fulfilling and allowing you to enjoy all your daily activities.
This is the essence of what we call in Sanskrit, “santosh”, meaning contentment and is a key principle in many yoga and meditation traditions. Santosh becomes a state of being based on your intentions and mindful actions done with the right attitude. When the state of Santosh arises, it doesn’t leave room for worries, anxiety, unhappiness and despair.
I encourage you to try some of these things listed and say to yourself, “how can I do this action today so it can become part of my mindfulness practice”
Namaste
Jai