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10 MINDFULNESS TIPS FOR EVERY DAY
It can sometimes be difficult to take the time out of a busy day to meditate.
Author and mindfulness coach Keith Fiveson offers some small ways to bring
mindfulness into the things you’re already doing.
* By Keith Fiveson
* October 15, 2021
* Well-Being
Adobe Stock/ artbesouro
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Being fully aware of your experiences and noticing what is happening in the
moment is one of the keys to health and wellness. Often, we go through daily
life on autopilot, not fully aware of the present. We can dwell on the past,
plan the future, and get hijacked away from paying attention to what is
happening right now. Here are 10 ways you can interrupt your day with moments of
mindfulness instead of moments of distraction.
10 MINDFULNESS TIPS FOR EVERY DAY
THREE SIMPLE WAYS TO BRING YOUR ATTENTION BACK TO THE BREATH
1. Breathe when you’re still in bed: Bring awareness to your breath and body
when you wake up in the morning, take a few conscious breaths, and practice
half-smiling before getting out of bed.
2. Take 10 mindful breaths a few times a day: Bring awareness to your breathing
at various times of the day. Choose to take a few conscious breaths,
following the breath in and out. Count 10 full breaths and then start again.
3. Use the natural rhythms of the day as triggers to practice. Return your
attention to the present moment: when the phone rings, pass through
doorways, stop at red lights, when a sound comes into your awareness. Use
these moments to breathe, experience your bodily sensations, and feel your
feet on the ground.
INCORPORATE MINDFULNESS IN YOUR WORK DAY
4. Bring awareness to your communication patterns: talking, listening, and
periods of silence; notice your states of mind during these activities.
Especially, notice the silence and the sounds in between the silence.
5. While sitting at your desk, computer, etc., pay attention to your bodily
sensations and consciously attempt to relax and rid yourself of excess
tension. Remember to be present to whatever you are working on and focus
your attention on your breath.
6. At lunch, change your environment. If you take your lunch, or work at home,
go to another room. Try eating at different times and being aware of the
sensations of hunger or satiation.
7. Close your door (if you have one) and take some time to relax consciously.
Close your eyes and breathe, counting your breaths and letting go of the day
behind you and ahead.
8. At the end of the workday, try retracing the day’s activities. Acknowledge
and congratulate yourself for what you’ve accomplished, and then make a list
for tomorrow. You’ve done enough for today!
UNWIND IN THE EVENING
9. When you get home, create an unwinding routine. Change out of your work
clothes, and say hello to each of your family members, the people you live
with, your pets, plants, even your couch. Take a moment to look and take
five to 10 minutes to be quiet and still. Wash your hands as if you are
starting a new phase of your life. If you live alone, feel what it is like
to enter the quietness of your environment.
10. Before falling asleep at night, bring awareness to your breathing and your
body sensations for at least five full breaths, all the way in and out.
These deep breaths will activate the parasympathetic nervous system and
help you to rest.
Adapted from The Mindfulness Experience: 8 Strategies to Live Life Now by Keith
W. Fiveson. Copyright © 2021 by Keith Fiveson. Published by Work Mindfulness
Institute. Reprinted with permission.
READ MORE
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EVERYDAY MINDFULNESS WITH JON KABAT-ZINN
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* Mindful Staff
* February 11, 2021
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* December 3, 2018
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Mindful writing can lead you on the path of inner discovery. It can be the place
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Read More
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* Christiane Wolf
* October 12, 2022
GROW YOUR MEDITATION PRACTICE
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About the author
KEITH FIVESON
Keith is a mindful coach, counselor, and consultant. He works with professionals
in organizations to help them find resilience, rise to challenges using
mindfulness techniques and apply neuroscience for better decision making. His
mission is "Health is Wealth" and he shares this through his book "The
Mindfulness Experience" 8 Strategies to Live-Life Now program to support
this. Keith brings his personal experience in high-stress environments to create
this program, along with a series of programs that address individual needs.
Keith is an early internet pioneer with MCI, AT&T, and British telecom. A
corporate consultant, a PricewaterhouseCoopers alumnus, he brings a unique,
secular, perspective to apply mindfulness to professional environments to enable
and empower individuals in sales, service to operations to engage and be present
in the moment. By reducing the stress associated with high-performance
environments, individuals can reduce the “drag” associated with dis-engagement,
to increase energy, information, and flow.” Keith helps his clients streamline
communications, be stress-less, more effective, and enrich outcomes.
GROW YOUR MEDITATION PRACTICE
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DECEMBER 2022 ISSUE № 57
* Getting Started with Mindful Writing
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