Make Mindfulness Work for You

In today’s hectic world, practicing mindfulness can seem like an impossible task. For some, the term has become conflated with long meditations, expensive yoga retreats, and daily journaling. It's no wonder that mindfulness can feel unrealistic to the average person! But in practice, being mindful is much simpler and more straightforward than the wellness industry has led us to believe. This is why Shanthi Project’s instructors make a point to show how mindfulness can easily be integrated into everyday life.

Because at its core, mindfulness is about noticing and being present — meaning it can be practiced anytime, anywhere, and by anyone. Even during small moments like brushing your teeth, washing the dishes, or driving, you can sharpen your focus on the world around you.

Need some inspiration? Keep reading for a list of quick, uncomplicated practices you can incorporate into your daily life and tweak to fit your lifestyle and personal preferences. Here’s how to make mindfulness work for you!

Mindful Eating

Mindful eating does not mean limiting your food consumption or monitoring your eating habits. Rather, it means being fully and intentionally present for each and every bite of food.

Consider: how often do you eat on autopilot? Do you sometimes chew without really noticing what you’re putting in your mouth? When our lives get busy, we can hastily consume our snacks and meals without a second thought. But when our senses are fully engaged, we truly appreciate what we’re eating. Food can even taste better this way!

Here’s how to try mindful eating: First, take a moment to notice the look and texture of what you’re about to bite into. Observe the food carefully. Next, smell it… can you describe the scent? When you finally put the food in your mouth, pay attention to the taste and try to savor every bite. Does the flavor change as you continue chewing?

Practice first with a snack, then see how it feels to mindfully eat a whole meal. Try your best to get rid of distractions (no phone or television), breathe fully between bites, and enjoy what it means to taste your food!

Mindful Communication

You can make every exchange enriching by communicating mindfully— this means being present, focused, and engaged in conversations. This practice can result in truly authentic understanding and connection, whether you’re talking to a friend, family member, co-worker, or anyone in between.

Mindful listening is the first step to engaging in mindful communication. Next time you’re involved in a conversation:

• Focus on the speaker. Try your best to ignore any distractions, including your phone and other people (even if you’re in a busy environment). Take in every word being shared.

• Pause before responding. Consider what you’ll say and challenge any impulses you feel to interrupt. Instead, think carefully before you speak.

• Listen without judgement. Try to see their perspective, and ask open-ended questions that probe your conversational partner and deepen your own understanding.

• Notice when your mind wanders. Gently bring it back to the present, and remind yourself that this isn’t a bad thing — everyone’s mind wanders sometimes! Give yourself grace as you return to the conversation fully.

Mindful Movement

Even in small doses, regular physical activity is hugely beneficial for physical health. Likewise, decades of peer-reviewed research agree that practicing mindfulness garners invaluable mental health benefits. By bringing the two together, you get the best of both worlds!

Any physical activity can become mindful if you focus on the present moment and pay attention to your feelings and sensations as you move. This applies to organized practices, like sports or yoga, as well as gentle movement, like stretching or strolling.

To begin, try mindful walking. You can practice this anywhere: from your house, to your local park, to a remote path in the woods. As you walk, pay attention to the feeling of your feet hitting the ground. Notice the movement of your body and the rhythm of your breath. Naturally, your mind will wander — but as distraction comes up, bring yourself back to the present. Refocus your attention on the basic sensations that accompany putting one foot in front of the other.

If you can’t get outside right now, try this quick practice: Feel your feet on the ground. Notice your muscles flexing and relaxing. Breathe deeply and pay attention to every sensation.

Mindful Social Media Usage

Though social media may have the power to harm our emotional and mental well-being, it’s probably not going anywhere… meaning it’s up to us to change our relationship to it. By bringing mindfulness into our social media interactions, we can shift how we engage with these platforms, opening ourselves up to connection and inspiration, rather than negativity.

Break your bad social media habits with these tips:

• Create a feed that nourishes your wellbeing. Social media can create echo chambers, trigger insecurities, and amplify emotions — so make sure the accounts you follow are diverse, worthwhile, and aligned with your values. Remember: mindfulness and doomscrolling are not compatible!

• Check in with yourself. Before you log on, pause to consider your intentions and expectations. Why do you want to check this platform? What purpose does it serve? Carefully inspect your feelings to understand the “why” behind your social media usage. Is it serving you in this moment?

• Put up boundaries. It’s essential to take breaks from your devices — but if you struggle with this, dedicated apps and plugins can place time limits on social media platforms for you. Notice when your scrolling is being shaped by the algorithm or advertisers.

At the end of the day, mindful living doesn’t have to be all-consuming. In most cases, it’s quick, free, and convenient — and even a few moments of mindfulness each day can make you feel more relaxed, grateful, and tuned in to the world around you. In today’s busy, modern world, your mindfulness practice can be just as flexible as you are!