3 simple ways to practice mindfulness

            “Is it January already, where did 2014 go?!”, has this thought crossed your mind lately? It seems that during this time of year people start to wonder where they were during 2014. With the world becoming more hectic, with more responsibility, more stress, more technology and less time to take care of ourselves, mindfulness can help us by becoming consciously aware of the present moment. Adding the practice of mindfulness to the list of New Year’s resolution and following through during the year may avoid the usual question in December of next year.

            Mindfulness can be described as a delicate and continuous act to be present with each moment. In the book The Miracle of Mindfulness by Thich Nhat Hanh one can find many different acts that can be practiced during the day to have mindful moments. There are three that in my opinion are simple to do everyday no matter where you are.

            When walking from point A to point B our minds are usually cluttered with thoughts of the past or the future. By opting to take those moments during the day to be mindful our stress levels will reduce and our minds will be clearer. How to be mindful while walking? First become consciously aware that you will be walking from point A to point B. Before you take the first step take a deep breath and while exhaling take the first step. As you continue to walk, take your awareness to the sole of your feet. Notice the heel touching the ground and notice how that feels like. If you become aware of thoughts that are distracting you from the conscious awareness of walking, acknowledge them and bring the focus back to your feet. Continue to focus on the sole of your feet and when you arrive to your destination take another deep breath and continue with your day.

            There are times during the day that we may feel irritated and this feeling may stay longer than desired. To help counteract this a simple mindfulness technique may help. When you notice the feeling of irritation half-smile. Yes, just half-smile and inhale and exhale quietly for three breaths while maintaining the half-smile. This simple act will reduce or even eliminate the irritation. Give it a try and you will notice the difference.

            Another way to practice mindfulness is by becoming aware of the positions of the body. When standing in line, in a car waiting for the light to turn green or simply during a few minutes while sitting at work. Putting an alarm on your phone to remind you to take a few minutes to clear your mind and consciously be present is a great way to reduce stress. When you want to practice this technique start by focusing your attention on your breath. Breathe quietly and more deeply than usual. Start becoming mindful of the position of your body. Then, become mindful of the purpose of your position.

            Sticking to these three simple ways of being mindful will allow us to be more present in our lives. In hopes that this New Year’s resolution becomes part of your daily lives…have an amazing 2015!