Weaving mindfulness throughout your day

From the moment you wake up to the moment you lay your head on the pillow at the end of your day, you have the opportunity to engage mindfulness as a way of life. However, if you’re like most people, as soon as you awaken, the mind is already busy compiling to-do lists and thinking about your next task rather than what’s before you, or just wishing your workday was over. A feeling of being rushed or overwhelmed may follow you into your household tasks, relationships, and even recreation, so that no matter what you’re doing, part of your mind is thinking about other things you need to do or rehashing what has occurred.

By choosing to become mindful throughout the day, you can bring greater focus and appreciation to whatever situation you find yourself in. You’ll also feel more calm and at peace. As you continue to grow in mindfulness, you’ll see the potential for informal practice in any situation.

Meditations

Mindful Check-In
A mindful check-in is a short, powerful practice that allows you to recognize how you’re feeling physically, mentally, and emotionally and will help you recenter yourself in the present moment. It’s recommended to incorporate this practice into your daily life, using it as often as you like during the day.

Mindful Eating
Eating is a great focus for mindfulness. After all, everyone has to eat, yet we often do so while distracted by something else, like reading, working, or watching television. As a result people often don’t really taste or even notice what they’re eating.

You can extend the approach in the formal practice of eating a raisin to any eating experience, allowing you to practice informally anytime you like. Simply give the experience of eating your full, undivided attention and intentionally slow the process down. Try to be like a scientific researcher, observing the mind and body with curiosity and objectivity, and without judgment. Go ahead and practice this several times over the next week. You’re likely to find that you enjoy eating more, while perhaps eating less, as you tune in to what your body really wants and needs.

Informal Mindfulness Examples

When we practice mindfulness in a more informal way we are noticing our experience from moment to moment and bringing our attention to one thing as many times as we can throughout the day. Informal practices of mindfulness can include:

Washing dishes: Notice the water and feel the sensation of the warmth, the bubbles and your hands on the dishes. Slow your movements down and pause for a moment and pay attention to each piece you’re washing.

Noticing nature: Listen to the sounds of the birds, the frogs or the leaves rustling in the trees as you walk by. If you live in the city, listen to the sounds of cars going by or the voices of people as they walk by your window.

Listening: Listen deeply to people in your life with an open heart and mind. Practice not giving advice and just listen and allow people to be where they are. Listen with gentle, open focus on the laughter of people you care about.

Showering: Feel the sensations and warmth of the water. Listen to the sound of the spray of the water around you. Notice your thoughts and feelings as you take in the entire experience of the shower. 

Driving: Pay attention with focused attention on what you see, the feel of the steering wheel in your hands and what you’re hearing around you. Relax your shoulders and notice what you’re feeling and experiencing as you mindfully drive.

Parenting: Pause as much as possible and bring your full intention and attention to your parenting. Research shows that mindfulness can strengthen our parenting skills and impact our children in positive ways. 

Movement: While walking out of your home, going into your workplace, walking up the stairs or during any other movement throughout your day, bring your focus to the sensations in your body.

Self-Compassion: Notice when you’re being harsh and judgmental with yourself and guide your thoughts toward self-compassion. 

Breathing: Your breath is always with you and you don’t need a formal practice to benefit from breath awareness. Pausing at any time throughout our day to connect to our breath and noticing ourselves inhaling and exhaling is an important part of informal as well as formal mindfulness practice.

https://www.canr.msu.edu/news/your_mindfulness_practice_can_be_formal_or_informal