How To Incorporate Mindfulness Into Your Daily Life
Creating the foundation for your Mindfulness routine is key to a sustainable practice. Mindfulness is a journey and it takes time to find what works best for you and it can change as you grow and learn more about yourself. I change my routine depending on my stress levels and if I learn a new technique that works well for me at that time. Be flexible and stay curious, everyone is unique and your Mindfulness practice will flow with you as you dive deeper.
Dr. Stahl of Dartmouth-Hitchcock Medical Center has done many studies on Mindfulness and its effects on our brains. He has found that even 15 min of Mindfulness per day can make a difference. Due to our brain’s neuroplasticity, the ability for our brains to make new connections when we change behavior, we can rewire our brains to default to a sense of ease and calm in our everyday lives.
To start off your journey or if you’re rediscovering Mindfulness or just interested in shaking things up from your current routine, here is a routine you can use as an outline for your practice.
Morning: Mindful Movement
Practice stretching, go on a meditation walk, or do a few sun salutations. Be fully present with yourself as you practice. If you prefer a guided class, join me for a Mindful Movement class or workshop.
Afternoon: Check-in With Your Breath
Breathwork is an amazing way to tune in to your body and find grounding. Many people are familiar with Box Breathing, also known as square breathing (inhale for 4, hold for 4, exhale for 4, repeat), I think this is a great technique to start with. One of my favorite practices is the 4-7-8 Breathing. My clients have noticed that this technique helps them ground more quickly due to the long pause and the extended exhale at the end.
How to do 4-7-8 Breathing:
Inhale for 4 counts of breath
Hold for 7 counts of breath
Exhale for 8 counts of breath.
Evening: Guided Meditation
At the end of your day, wind down with a guided meditation that you lead yourself through or listen to a recording. This is a great way to shake off any energy from your day that might be causing anxiety or weighing you down allowing you to decompress and relax.
Night: Body Scan Meditation
When you get into bed, take a few deep breaths and do a body scan meditation to fall asleep faster and have a better quality of sleep. You can listen to a recording or imagine a bright light filled with grounding energy is flowing from your toes all the way up to your head to promote relaxation and build resilience.
As you try these techniques, find what works best for you and your schedule. If you’re unable to practice every day, try four times a week. Remember your practice will fluctuate as you grow and learn more, be open to trying various practices as well as be gentle with yourself when something isn’t a good fit. It’s called a practice for a reason, we’re always learning and growing.
If you’re interested in learning more about Mindfulness and creating a more intentional life - join me for a 1:1 session or Workshop.