The Busy Person’s Guide to Mindfulness
BY BETHANY HEITMAN
We’ve all been there: You’ve got a hectic day scheduled, so you rush through everything in an attempt to cross as much off your to-do list as possible. In fact, you are so go-go-go that when the day ends, you can’t even recall what you shoveled into your mouth for lunch.
As relatable as this scenario is, it’s probably not doing you any favors. See, when you are able to stay in the moment, it can ward off illness, reduce stress, and boost your sleep quality—amongst other things. Here, we’re diving into exactly what mindfulness is, explaining the benefits and giving you easy ways to incorporate it into your day (even the busy ones!).
Photo by Oleksandr Koval
The Lowdown on Mindfulness
There’s no doubt about it, routines help simplify life. For example, you may drive the same route to work everyday because you know it’s the fastest way possible. Or perhaps you pack an identical lunch during the workweek, knowing that it’s nutritious and a breeze to throw together when you’re tight on time. There’s nothing wrong with this, but it can encourage you to live life on autopilot. The aim of mindfulness is to challenge and change this behavioral pattern.
The two main principles of mindfulness are awareness and acceptance. The first is about tuning in to your thoughts, physical sensations and your surroundings. While acceptance is centered around the idea of being okay with whatever thoughts pop into your head and not judging them.
The Benefits Are Legit
When you’re more aware of the world around you, it’s easier to enjoy it. But the perks don’t end there. In a review of 47 different studies, researchers found that participating in programs centered around mindfulness was an effective way of lowering stress and depression.
Mindfulness as a daily practice may also prevent you from getting sick. Yup, really. Another study found that people who participated in an 8-week mindfulness training series had more flu antibodies than those who didn’t, after both groups got the flu vaccine.
And there’s more. Research completed in 2017 found that mindful meditation can help mitigate cognitive decline connected to aging, while another small study found that it can help people with insomnia.
Make it a Practice
Sold on the benefits? Now, it’s all about finding ways to incorporate mindfulness into your everyday life.
We’ll give it to you straight: It’s going to take a little effort—but it will be worth it. And, thankfully, there are ways to simplify it. Here, quick mindfulness moves that make a big difference:
Scan Your Body: Take stock of how you feel from the top of your head to the tips of your toes. Is there tension in your shoulders? Take a few deep breaths until it dissipates. Are your feet firmly planted? Noticing these details keeps you present in the moment.
Switch Things Up: Trying new things can wake you up and help you engage more fully in life. Say you’ve used the same body wash for years. Switching it up can awaken your senses. You may notice how pleasant a new scent is or the way it makes your skin extra soft. It sounds basic, but small tweaks can help remind you of the simple pleasures in life.
Go Phone Free: Once a day, put your phone on airplane mode for no less than 20 minutes. Cutting the proverbial cord can help you stay in the moment. A great time to try this out? While out to dinner with a friend or partner. You’ll be amazed at how much more invested in a conversation you’re able to be when you’re not glancing at your homescreen to check texts or alerts.
These tips are just a starting point. Make a goal of trying one or two of them for a week and you may find that your commitment to living a more mindful life blooms—because once you start noticing all the wonderful things in life, it’ll be hard to stop.
Bethany Heitman, Contributor
P.S. Remember that no matter what you're going through right now, you don't have to do it alone! There are others like you in our community, where we interact on a daily basis, fight our demons, share our victories, and watch over each other as friends and accountability partners.
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