6 mindfulness moments for daily life
Try these on-the-spot mindfulness methods to cultivate mindfulness in daily life.
By Lila O’Farrell, MA (Couns. Psychology), MDiv - Mindfulness educator, clinical supervisor, and therapist.
Mindfulness is defined by Dr. Jon Kabat-Zinn as “the awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally”.
Research suggests that regular mindfulness practice improves immune system functioning, makes lasting changes in our ability to focus, and helps us to manage difficult emotions and impulses.
When we are truly present, others sense the healing power of our presence. Our interactions are more authentic and satisfying.
Here are some evidence-based mindfulness practices and tips to help you be more mindful in your daily life.
Note: If you would like more information about mindfulness, go to the Mentemia app to read ‘What is mindfulness, and how can it help?’ and also ‘4 mindfulness recordings to calm your mind’.
1. Focus on simple pleasures
The smiles of your children or others dear to you
The beauty of nature
The feeling of the soap and water on your skin
For example, press the reset button by making hand washing a calming, mindfulness practice.
As best you can, be fully present with all of the senses and sensations involved: the feeling of the water, the soap bubbles and scents, or the sensations of antibacterial gel on the hands.
2. Practice ‘kindfulness’
Stay connected, show you care. Research shows that when we are stressed, we don’t only experience the desire to “fight or flee.” We can also experience the desire to “tend and befriend.” We are social beings. Reach out to the people that help you to be your best self. Get creative, to stay socially connected. Enjoy your own company also; we all benefit from times of solitude and retreat. Treat yourself as if you were your own best friend. Practice self-kindness.
3. Live to your values
Accepting what we cannot control frees up energy to live our best life, and to live to our values. Take time to identify what is most meaningful to you. Let these values and ethics be the compass that guides your life.
4. Surf the urge
Bring greater awareness to sensations in your body and its movements throughout the day. Urge surfing (“riding it out”) helps to weaken impulses to act in unhelpful ways.
For example, become more aware of the frequent impulse to touch your face, and observe that impulse rather than acting on it.
Instead, you might drop the anchor of your awareness into the sensation of a deep breath, another sensation in the body, or something you can immediately see or hear.
5. Move mindfully
When you are walking from A to B, refresh your mind by bringing your attention into the sensations of your feet as they touch down, and the sense of your body moving through space. Rest the mind by taking refuge in the felt sense of the body.
6. Let go and let be
End interactions with awareness; take a breath, let go, let be, and bring a fresh focus to the next moment, person, or task.
To conclude, please enjoy this karakia from Aotearoa Mindfulness and Awareness (AMA):
āio ke te rangi
āio ki te papa
āio ki te māuri o nga mea katoa
āio Māuri Ora
peace to the sky – peace to all that is above
peace to the earth – peace to all that is below
peace to the life essence of all things in between
peace to – the breath of life