Many of us have been anxiously looking forward to the end of the school year so that we can catch our breaths and enjoy a summer slow down, only to find that now that summer has arrived, we are as busy as ever. If you are still feeling the stress of the daily grind now that a supposedly slower time of year is here, you may need to force yourself to take a break and slow down. Does this mean you should book a spontaneous vacation and run away from all of your responsibilities? Not at all. There are numerous simple ways that you can bring relaxation and mindfulness into your daily routine.
What is Mindfulness?
Mindfulness is the practice of becoming more aware of your present moment, and living in that moment rather than worrying about the past or planning for the future. Instead of focusing on something regrettable that happened twenty minutes or even twenty years ago, focus on what is going on around you right now. When you are tempted to think about what you will be doing later in the afternoon or in a few years when the kids are grown and out of the house, think instead about what you are currently doing and find the value in the here and now.
Why is this practice so important? Focusing on mindfulness can offer many benefits to your health. According to research done at the Mayo Clinic, spending time each day working on mindfulness can help you manage anxiety, depression, headaches and even chronic pain issues. Practitioners of mindfulness will also tell you that there are numerous other benefits. They often say you can improve your sleep, lose weight and even repair damaged relationships when you lower your stress levels and train your mind to live in the moment. And mindfulness is a relatively easy method of bringing these improvements into your life. Anyone and everyone can take steps to incorporate this into their daily lives.
Start with a Deep Breath
Taking time to focus on your breathing is a great starting place when you begin practicing mindfulness. To start, find a quiet, comfortable place to either sit or lay down, preferably a place that has few opportunities for distraction. You may have friends who place a great deal of importance on meditation, and they likely have a special location that they go to for breathing exercises. Don’t assume that you also need a special place or any specific equipment to get started. Anywhere that you can focus on your breathing and block out distractions will work just fine.
When you are ready to begin, start by taking slow, steady breaths. Place one hand on your stomach and the other on your chest as you breathe in deeply for a count of five. Then exhale for a count of five, keeping your hands in place so that you can feel your breath cause your diaphragm to expand and contract. Continue this purposeful breathing for a few minutes, and repeat the process several times throughout the day. Doing so will help you keep your mind relaxed and help you to focus your thoughts on the present.
If you find your mind wandering during your breathing practice, simply push the invading thoughts away gently and bring your mind back to your breath. This will get easier over time, but rest assured that in the beginning, everyone struggles with these thoughts that pop into your mind. You might even find that at first your attempts make you more stressed out as you “fail” to block out the thoughts. Again, this simply takes practice, so each time your mind brings something to the forefront, push it away and go back to breathing.
Make Time for Laughter
The old adage states that “laughter is the best medicine” though no one knows who exactly to attribute this to. While attending a comedic performance may not cure a terminal illness, the stress relief of spending time being entertained and amused can have positive impacts on your health. Short term benefits of laughter can be easily measured. When you are laughing, your body produces additional serotonin and dopamine, hormones that are known to immediately lift your spirits and make you feel good. Blood pressure decreases while blood flow increases when you have a hearty laugh, as your body takes in even more oxygen-rich air than usual. This increased blood flow travels throughout your body, delivering more oxygen to each and every organ.
Laughter has other benefits as well. When you laugh your body produces more lymphocytes, which help the body eliminate toxins and improve your immune system. A series of deep chuckles can also increase pain tolerance by releasing endorphins, which act as your body’s naturally produced painkillers. When all of these short term benefits are put together, they add up to long term benefits by lowering your risk of illness and disease.
What does laughter have to do with mindfulness though? When you are laughing you are staying in the moment, entertained only by what you are currently seeing and hearing. Laughing with friends and family over a good story, a funny joke or a comedic retelling is a perfect way to practice mindfulness.
Go for a Slow Walk
You may already spend time each day walking or running for exercise, for short in-town commutes, or perhaps for walking your dog in the morning. But these trips outdoors may not be the most beneficial way to lower your stress and increase mindfulness. Walking slowly, stopping often to admire the scenery and take in nature, is the best way to combine a little bit of exercise with your mindfulness practice.
While you are out for a walk, if thoughts of the past or future creep into your mind, acknowledge them, then gently push them out of your mind by focusing on something around you that you have encountered along your way. Notice the sounds of birds in the air and trees around you. Focus on the blooming flowers or sprouting grasses you are walking along. Look up to see the clouds floating past and play the children’s game of finding shapes in the clouds. On a clear day, focus on the shade of blue you see in the sky. Doing any or all of these things pushes interrupting thoughts to the side and brings your mind back to the present and your current surroundings.
As you walk, think about the way your foot feels when it hits the ground. Then add breathing to the mix, by timing your breaths along with your steps. The more you practice this, the more you will find it easy to think only about the walk itself, and the sites around you, without letting the stress of the day or future plans cloud your mind.
Eat Purposefully
Another benefit some people may find from practicing mindfulness is improved eating habits and possibly even weight loss. When you are more in tune with your body, it is easier to follow your hunger cues, rather than simply eating because it is meal time or out of boredom. Practicing mindfulness helps you determine at any given time how your body is feeling and what it is trying to tell you. Are you hungry? Maybe, but perhaps you are simply used to eating while the evening news is on.
Mindfulness can continue to help you during mealtime. Focusing on the food you are eating and any company you may be dining with can stop you from overeating, and help you to make better choices when ordering off of a menu. Researchers recommend that you avoid outside distractions while you are dining, such as watching a television program or scrolling through your social media feed. If you are focusing instead on the food you are eating rather than dining in a distracted, robotic manner, you are more likely to realize when your body is sending you cues that it is full, and this will help you avoid overeating. You will also be able to savor every bite and flavor and enjoy your meal much more.
Mindful Driving
What is one daily task that is most apt to raise your blood pressure and cause unneeded stress? For many of us it is our drive as we sit in traffic during our daily commute or while out running errands around town. Whenever you find yourself if a traffic jam, take some time to practice the breathing exercises outlined above. Once you have taken a few deep, calming breaths, look around at the other cars and most importantly, other drivers. Realize in the moment that everyone is just like you, with their own responsibilities and schedules. You are all part of the same traffic situation. When you think of the other drivers as similar to yourself, it helps you to avoid the me vs them mentality that leads to impatience, road rage and aggressive driving.
Next take a cue from the tips regarding your daily mindful walk. Whether you are stuck in heavy traffic or in the midst of a long drive on a rural backroad, taking time to really see the scenery can help you stay focused on the present. Push away the thoughts of what you will be doing when you arrive at your destination. Instead let your mind notice the surroundings as you drive past. Periodically practicing your breathing techniques can also help you remain awake and alert during a long drive.