Mindfulness in Your Everyday Life
Modern-day life is the perfect array of circumstances to lead to a cluttered mind. The need to be on the go while being available all day on our phones can feel like a full-time job regardless of our actual employment. People are finding that our busy lifestyles lead to an increase in anxiety, depression, disrupted sleep patterns, and an impact on our physical health. The cliche is true when it comes to this; a healthy mind does mean a healthy body and vice versa. So what can you do to give your brain a well-needed rest and find some peace in your hectic schedule?
Switch off
We spend vast amounts of time looking at screens each day, and while our phones, tablets, and laptops are a necessity, they also can eat up our time to relax without us even noticing.
Most phones now have the option to set timers for specific apps and the ability to silence notifications during certain times of the day. If you feel like you are constantly distracted by the urge to scroll through social media, this might be a great idea. You can also see the data on how you are using your phone, and it might just shock you to see how much screen time you rack up.
Being mindful about how you use your phone is also one of the best things you can do. There is no shame in enjoying the positive aspects of social media and keeping in touch with your friends and family, but do you follow accounts that might not make you feel great about yourself? If so, unfollow them immediately. We are all starting to learn that the way people present their lives to their followers is not always an accurate representation of real life. Sometimes, it can get our brains into a vicious cycle of comparing ourselves to others. Instead of following accounts that might have a negative effect on you, try following some accounts with beautiful imagery of the natural world and the animal kingdom, fun facts about something you love, or something peaceful such as watercolour paintings being created. The joy of our interconnected world means that you can find anything that soothes you online, so make sure the content you consume reflects that.
Notice the small things.
When you are rushing from one place to another, try to slow down and appreciate your surroundings. When we say slow down, that doesn’t necessarily mean adjusting your walking pace physically, but use it as a time to relax your thoughts. Small things such as noticing the change in your surroundings as a season starts or ends, a kind smile to a stranger, or helping someone with their pushchair on public transport can make you realise that the world is much bigger than the thoughts in your head. Having grounding moments like these is necessary to make you feel great about yourself and your area.
You may have heard of the Danish practice of “hygge”, which is a way of embracing a cosy moment. Hygge means taking some time for yourself, whether once a day or once a week, to savour a time to be content with yourself. Hygge can mean something different to everyone as we all find comfort in different ways. Whether you choose to curl up with a good book and a glass of chilled white wine or go to your favourite coffee shop and indulge in a baked treat and hot drink, treat your own time and enjoyment as a gift to yourself.
Create a bedtime routine
Sleep health is vital for every aspect of your life. If you feel tired, you are more likely to make choices in the day that are not made with the best intentions. When you feel fatigued, it is easy to reach for the easiest snack available to you and start a cycle of mindless eating, which is essentially consuming without tangible benefit.
Creating a bedtime routine might sound like something you would do with a toddler, but it works for them, so why not for adults? Make sure your bedroom feels like a haven, which might mean spending a bit more time keeping it tidy, changing your sheets, adding more subtle lighting, and infusing the air with a relaxing scent by using a diffuser or a scented candle. Try to switch off a screen as early as possible in the evening and leave your phone outside of your bedroom (make sure you have an alternative alarm clock, so you have no excuses).
If you struggle to calm your racing thoughts throughout the night, practice meditation breathing so your focus shifts to your air intake and exhalation instead.
Mindfulness comes in many forms, and once you start to pay attention to its necessity, you will find small everyday changes that you can make to give your brain a break.