8 Ways to Practice More Mindfulness

By Kat Ruiz | February 22, 2022

It's one of those buzzy wellness words we casually toss around, but what exactly is mindfulness and why is it so important? Mindfulness is the practice of being present in the moment without judging it. Mindfulness can help you manage stress, anxiety, and build deeper connections with yourself and others. Sounds pretty great, right?

The challenge, of course, is that we are accustomed to walking through life distracted, running from one thing and one thought to the next. With the increased use of personal devices and social media, our version of presence is a steady scroll. Having a conversation without getting distracted is the exception, not the rule. We aren't truly in the moment when we engage in multiple activities at once. 

Mindfulness is the practice of being present in the moment without judging it.

That's why mindfulness is a practice. Being present takes practice! To begin cultivating more mindfulness, incorporate any of these simple acts into your day. Take the ones that resonate and build your own toolkit from there. 

Nothing takes you out of the present moment more than clutter! Set aside 30 minutes a day to declutter, starting with a small space like your bedside table. If you need more time for one area, use that time the next day as well, or move on to a new area. You'll feel instantly calmer and less distracted.

Conscious Breathing
First thing when you wake up, before you reach for your cell phone, take three full, deep breaths. Try to inhale through the nose as slowly as possible and match the exhale through the mouth as slowly as possible. Repeat three full rounds. 

If you’re new to meditation, start off by sitting for three minutes with your eyes closed. Set a timer on your phone or try a guided meditation. With practice, the time will fly. 

Gratitude Journal
There’s no better way to connect to yourself and others than a gratitude journal. Start small, jotting down one thing you’re grateful for every day. Then make it two, then three. The goal here is to create space for your gratitude and cultivate a grateful heart.

Drink a cup of hot tea
When the weather is cooler, nothing warms your soul like a cup of hot tea. Taking time out to make and drink it slowly is a nourishing act of both mindfulness and self-care.

Walking meditation
Taking a walk in nature or in the city is a great way to clear your head while also connecting to your surroundings. To do so mindfully, notice the setting, sounds and smells, and the people and animals you see. Mindful walks do not need to be long; 15 minutes is all you need to drop in.

If you want to be a more mindful person, visualize it. All you need is 5 minutes to sit with your eyes closed and imagine what your life looks like being more mindful. You can imagine yourself engaging in the seven other tools on this list!

Moving your body is an excellent way to practice mindfulness. When you’re engaging in physical activity, you'll experience more mental benefits and fewer injuries if you are present. Noticing how you move body, and how it feels during and after your workout keeps you in the present moment.

This article mentions: Mindfulness, Meditation, Journaling

About the Author:

Kat Ruiz

Kat Ruiz is a corporate wellness coach who has been teaching yoga, meditation and breathwork for more than 14 years in New York City, The Hamptons and internationally. In 2005, she left Wall Street to pursue a more meaningful life and make wellness accessible to everyone.

Read more articles by Kat Ruiz




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