How To Be Mindful: 3 Simple Steps To Try
3 simple steps for beginners who want to start being more mindful.
I want to first start by saying that being ‘mindful’ is not sitting quietly and trying to meditate for 30 minutes at a time. Being mindful is pretty simple when you think about it: it means being in the ‘present’ moment.
But what does that mean exactly? Simply put… don’t live in the past moments, or live in the future moments that haven’t happened yet. The past is linked to trauma, and the present is linked to our anxiety and the uncertainty that tomorrow brings. Living in the present moment can be tough if you’re used to living in the past and future most of the time. (Even I forget to be in the present moment sometimes) However, what seems to help me stay in the present moment is working on being more mindful.
I feel like being ‘mindful’ is a more eloquent way of saying ‘be in the present moment.’ When we work on being more mindful we are being in the present moment because mindfulness helps us be aware of what our mind is telling us.
Being mindful can take some of our mundane tasks (aka laundry or washing dishes) and make them a gateway to get to know our inner selves better. (Don’t be scared of getting to know yourself better!) There are so many benefits to working on being more mindful: you have more patience, less stress, less anxiety, you enjoy the moment you are in, you become more aware of who you are, you become more calm, clear-minded, less snappy or angry at your kids or spouse. (the list goes on) There are so many benefits to practicing mindfulness daily.
However, I won’t lie to you…being mindful does take consistent work. Just like anything else we do in this life. We won’t see results the very next day, but we will start to feeeeeeeel results. 😉
Try implementing these 3 mindfulness techniques into your day (bringing awareness to your breath, focusing solely on the task at hand, and just being.)
If you’re like me and want to dive deeper into how to be more mindful (or like a step-by-step guide) Andrew Weiss wrote a book called Beginning Mindfulness. He helps you learn how to be more aware, helps you develop healthy habits, and gives you real-world examples of how to start being more mindful.
Step 1: Bring Awareness to Your Breath
This is always going to be one of the most important steps because breathing is so second nature to us that we no longer think about it. Bringing our attention back to our breath can help us notice how we are feeling at that moment. Are we holding our breath? Are we breathing too rapidly causing our bodies to go into a fight or flight mode? When being more mindful, starting with your breathing is a great way to bring your awareness to the present moment.
Take notice of your breath at this very moment…
Now, take a deep breath
Take a very deep breath through your nose. I mean a big one, as much air as you can take in, then hold it at the top (so don’t let it go yet) hold it for 3 seconds. Then do a dramatic exhale through your mouth.
While you exhale, relax your shoulders and all your other body parts.
Now, take another deep breath through your nose, expand your belly (not just your chest), and once you get to the top of that breath (meaning you can’t take in any more air) take one last gulp of air in (through your nose or mouth)
Hold for 3 seconds, and do another dramatic exhale through your mouth. Again, release your shoulders and other parts of your body as you exhale.
Take one more breath in, expanding into your belly, and when you get to the top take one to two more gulps of air in. Hold for 3 seconds, and then let it out.
Bringing awareness to how we are breathing is a great starting point for mindfulness exercises, and being more aware of our bodies in general.
Step 2: Focus On What Is In Front Of You
Or give your full attention to the task at hand. (ie. dishes, laundry, playing with your kid, etc)
Andrew Weiss calls this “Daily Life Mindfulness” in his Beginning Mindfulness Book. So take your deep breaths, get re-centered, and then focus solely and entirely on a simple task.
If you’re washing the dishes – bring all your attention to that moment. Notice how the water rushes out of the faucet, how many bubbles are created by the soap, or how shiny the plate looks after you rinse it. Engage in the moment, don’t think about the 300 different things that you have to get done after washing the dishes (I make a lot of mental checklists myself, but don’t do it right now lol) Instead, let yourself enjoy the moment. Andrew Weiss notes “Being engaged in the moment means being present, no matter what we are doing.”
Step 3: Just Be
Just take a moment to yourself. Don’t do anything. We already have so many things that we have to ‘do.’ Sit, starfish on the ground, or lay in bed. Just be in the very moment you are in. If you can get outside and do this that’s great, but understand if you can’t. If you can’t get outside, maybe sit in front of the window. Don’t worry about the right way for any of this. Just be in the space and the moment you are in.
You can close your eyes or keep them open. Depending on what I am doing, I like to stare at something and let my mind go blank. If you can’t clear your mind don’t worry it does take practice. Maybe try asking yourself ‘what will my next thought be’ This can give you a small sense of clearing your mind.
But if you can’t clear your mind don’t worry. Let the thoughts come in, feel the thoughts, and then try to let them go. Imagine it like one of those quality check conveyor belts you see in factories. If the thought comes to your head, let it come in, pick it up (inspect it briefly), and know that it is there, but then gently place it back on the conveyor belt, and let it continue on the belt out of your mind.
Do this for at least a minute or two. If you want to do it for longer please do! Remember to breathe through all of it. Our breath is so important to keep us in the here and the now.
To recap:
Bring your attention to your breathing
Focus on what is in front of you
Just Be
Give it a go! Let me know how you feel! Being more mindful does take practice. So bookmark this page, or write yourself a reminder to start bringing mindfulness into your daily routine. All the Good Vibes your way. 💜
I know I mentioned it a couple of times, but I love the book: Beginning Mindfulness – Learning The Way Of Awareness – by Andrew Weiss to further your mindfulness practice.
“The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself.” – Henry Miller
