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How to incorporate mindfulness moments into your day and feel deliciously alive

Take Care Of Yourself
Published by Barbara Ratti in self development · Sunday 26 May 2024
Tags: mindfulnessmomentsawarenessmindfulnesseatingmindfulnesswalking
How to incorporate Mindfulness Moments into your day and feel deliciously alive
Discover the transformative power of mindfulness, a practice that can infuse your day with a sense of aliveness and well-being.
"It's essential to live in the present moment."
"Be present in your own life."
Does this advice sound familiar?
So true, but…
All of these convey the same basic message: living in the present moment is vital.
But in our current busy lives, is it possible?
It's a struggle we all face, living on autopilot, our minds constantly racing ahead or lingering in the past.
It can be difficult when our loved ones need our full attention, but we reflexively check our phones instead.

It's also tough when we're unable to fully enjoy a delicious meal because our minds are preoccupied with chores or work.

Missing out on beautiful moments, like a stunning sunset, can be disheartening because our thoughts are elsewhere.

Seriously consider: what would it be like to look back at the end of your life and realize that you had missed most of it?
I don't like this idea. It makes me uncomfortable.

So, is it vital to learn to live in the present moment?
Yes, it is.
The way to do this is to live a mindful lifestyle.
What is mindfulness? It is a present-moment awareness.

It focuses the attention on the present moment without judging it.

It focuses on what is occurring now, including sensations like actions, feelings, and experiences.

It focuses on the moment and savouring it.

Mindfulness is about learning skills that help us bring awareness to the present moment (rather than focusing on our thoughts, worries, or the future).

Living in the present has been backed by scientific research to affect our physical and mental well-being positively.

Often, we find ourselves preoccupied with worrying about the future or dwelling on the past.
Recent studies have revealed that we spend at least 50% of our time not fully present, and this lack of presence can negatively impact our mental health and even accelerate cellular ageing.

Mindfulness, when practised, can bring about a sense of calm, enhance our focus, and provide us with the mental clarity to make intentional decisions rather than reacting impulsively.

This can lead to a more balanced and fulfilling life, instilling a sense of hope and motivation in us.

Mindfulness is not just an activity; it's a way of perceiving and observing. The good news is that we can learn to practice it in our everyday lives!

Start practising it regularly, and you'll start feeling more deliciously alive!
How do you incorporate mindfulness moments into your day?

Some suggestions:

  • Practising mindful eating and drinking involves slowing down and paying attention to each sensory experience. This approach can reduce stress, improve physical and mental health, and help control overeating and excessive alcohol or caffeine intake. Eating and drinking mindfully can positively impact the way you look and feel.

  • Consider making it a mindful activity if you eat breakfast, even something simple like toast or a cup of yogurt.
  • You can start to be fully conscious of the food.
  • Gaze at the toast with care and full attention.
  • Take a moment to appreciate the colours and smells of the toast.
  • Let your eyes explore every part of it, examining the highlights where the light shines, the folds and peaks, and unique features.
  • Hold the toast beneath your nose. With each inhalation, inhale any smell, aroma, or fragrance that may arise.
  • Gently place a piece of toast in your mouth without chewing, noticing how it gets into your mouth in the first place. Spend a few moments focusing on the sensations of having it in your mouth, exploring it with your tongue.
  • Eat the toast using slow and mindful bites.
  • Notice the aroma and flavour (crunchy, sweet, salty, smooth, spicy?).
  • Enjoy every bite.
Practice mindfulness walking.

  • Arrange a trip to somewhere quiet. Remember that there is no right or wrong way of doing it. Instead, focus on paying attention to your thoughts, letting them go and bringing awareness to your body during the activities.
  • Begin walking.
  • Bring awareness to the present moment, noticing sights and sounds around you. When your mind wanders to worries or other thoughts, gently bring yourself back to what you see.
  • See if you can notice the sensations in your leg as you take each step.
  • You are intentionally aware of your feet hitting the ground, your eyes taking in the sights around you, your lungs breathing the air in and out, and your ears hearing every sound.
  • When you take a step, think about how your feet move (pressure moving from the toes to the ball of the foot and lifting the heel).
  • I encourage you to take deep breaths through your nose and breathe out through your mouth.
  • Continue walking this way as long as you wish.
  • Enjoy every step.
These are just two simple examples of how effortlessly you can integrate mindfulness into your daily routine.

The beauty of it is that many activities can be transformed into mindful experiences, even with regular household objects or actions. This empowers you to take control of your well-being and feel capable of incorporating mindfulness into your life.

The advantage is that you will experience a sense of calm, better emotional regulation and a sense of presence.

Start to live in a space in your daily life that isn't focused on worries and future planning.
By embracing the present moment, you can savour an entire lifetime.

Imagine the joy of genuinely appreciating each experience, free from the burdens of worries and future planning. This realisation can inspire and enlighten you, guiding you towards a more mindful and fulfilling life.

You deserve it!!

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Barbara Ratti.
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