Do you find yourself day-dreaming a lot? Always thinking about how things will be better in the future but never satisfied with life as it is now? Do you get to the end of the week feeling like you didn’t achieve anything? Maybe you just want to increase your feelings of happiness in the everyday. I have thought and felt all these things too. So, have dedicated the past year of my life to putting into practice all that I have learnt on mindfulness and living for the present.
It’s an on-going journey but now more than ever I am seeing what a difference these seemingly menial things can make to how I feel about life. In this article, I will unpack my insights.
Before we get started, here is a list of books that have informed a lot of the teachings in this article that I recommend you read too.
- “The Power of Now” by Eckhart Tolle
- “Wherever You Go, There You Are” by Jon Kabat-Zinn
- “Mindfulness in Plain English” by Bhante Henepola Gunaratana
- “The Untethered Soul” by Michael A. Singer
- “The Tao of Pooh” by Benjamin Hoff – taught through the well-known character, Pooh Bear, this one is very easy to read and digest
Lessons to Learn
1. Embrace Self-Awareness and be Present
To embrace the present and move forward as the best version of you, you’ll have to let go of the past by looking inwards. This can be daunting and often means facing things we don’t want to (which is why most people never will). I’m still mastering this one, the key is to not focus on why things are happening but rather, what lessons are there to learn. Forgive yourself for not being perfect, make an effort to grow from your experiences and allow thoughts to float in and out of your mind like the wind. My biggest learning here is that our thoughts are not who we are so, learn to observe them in the third person.
2. Mindfulness Through Meditation
The easiest way to actively practice mindfulness and mental clarity is to meditate. My advice is to start slow; I’ve been using the Insight Timer app for guided meditations. They have some great courses for beginners with sessions as short as 5 minutes to get you started. Meditating regularly will offer techniques for observing the mind, cultivating concentration, and developing deeper insight. These are the key ingredients to elevating yourself and your life, but don’t forget it’s a journey that ebbs and flows.
3. The Power of Gratitude
The author, Eckhart Tolle (you’ve probably seen him on your insta feed) teaches us that gratitude shifts our focus from scarcity to abundance, which invites more positivity into our lives. By practicing gratitude, it’s easier to cultivate an appreciation for life’s simple blessings, nurture contentment, and attract more joy into our existence. Remember, if you train your mind to be grateful, you will increase the number of things to be grateful for (it’s a positive feedback loop!).
Practical Strategies for Incorporating Mindfulness and Gratitude
Everything is always easier said than done but it is the little things that lead to mastering mindfulness. Here are some simple and practical strategies I’ve learned through books, yoga and my wiser friends 😛 that should form part of your routine:
Morning Mindfulness
Begin each day with a few moments of mediation and mindfulness. Take deep breaths, center your attention on the sensations of your body, and set positive intentions for the day ahead. I have found that having a clear goal for the day helps to keep me focused and actively engaged in every task. My tip is to write down a response to the following questions: ‘Who am I going to be today”, “What will the day look like”, “what will I do/achieve today”, “What will I give today”. If we prime our minds to be a certain way then we are more likely to see success in these things. Bottom line: mindset is powerful.
Get Amongst Nature
As part of my wake-up routine, I go for a walk every morning. I find that being outside in the fresh air, watching the sun come up before my mind has had a chance to get busy, is a great way to practice being present. Despite being part of my everyday, I will always pause on these walks to appreciate how beautiful the sky looks, or the mountain in the morning sun, or the sound of the birds…..the list goes on. Even if it is just a 2-minute stroll up your street, see if you can find one small thing to take notice of and appreciate when you first start your day.
Smile More
It sounds obvious and un-helpful but it is easy to forget how our disposition can be affected by something as subtle as a frown. I learnt the power of this very small action during a Yoga class where the instructor told us to “raise the corners of your mouth” and smile at ourselves. It is amazing how this tiny thing can impact your attitude towards the present moment. Try it for yourself and see the difference it makes.
Practice Mindful Breathing
Take a few moments throughout the day to focus on your breath. Close your eyes, inhale deeply through your nose, and exhale slowly through your mouth. Pay attention to the sensation of the breath entering and leaving your body through the rise and fall of your chest. I find this simple practice helps to anchor my awareness in the present moment and quieten down the swirling thoughts in my head. It’s not always easy to switch off though, so give yourself some grace. Look up ‘yoga breathing techniques’ for some exercises that are great for mental clarity.
Practice Gratitude
Cultivate a daily gratitude practice by reflecting on three things you are grateful for. It could be as simple as a kind gesture from a friend, a beautiful sunset, or a delicious meal. Write them down or simply mentally acknowledge them. This practice helps shift your focus to the positive aspects of life and cultivates appreciation for the present moment. It’s also another reminder of how much our mindset affects our reality. If we constantly look for positive things to be grateful for, then our minds will be geared to look for positive things and in-turn our realities become brighter. Moral of this story: If you look for negative, you will find negative, and the opposite is also true 🙂
Engage in Mindful Eating
Slow down and savor each bite of your meal without external distractions like watching a movie. Pay attention to the flavors, textures, and smells of the food. Chew slowly and mindfully, being fully present with the experience of eating. This practice enhances your enjoyment of the meal and will connect your mind with your gut helping to cue satiation signals. So, it’s great for your health too! KJWellness is the expert on this and provides a wealth of knowledge you should explore.
These tips outlined here are just a few of many strategies to live for the present and if implemented consistently will improve your satisfaction with life. The power of these very simple actions is something you can only experience. Remember that it takes time (I’m still learning and growing) and won’t always be smooth sailing. But, if you make the conscious effort to take care of yourself, always be grateful and form a deeper understanding of your true self then there’s no end to what you can achieve.
If you’ve found this helpful or have any tips you’d like to share, leave a comment or get in touch!
Pingback: The Truth about Loving Yourself - DISCOVERDELISH