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The practice ofmindfulness—directing all of your attention and awareness to the present—can bring manybenefitsto your relationships and emotional and physical health. For example, practicing everyday mindfulness can:
You can practice many mindfulness exercises regularly, but learning to be present in the moment is a way of life. With practice, you can learn to live a more mindful life that allows you to become more conscious of everything you’re doing.
Many things compete for your attention, and the pressure to multitask can be stifling. Becoming intentionally mindful in your everyday life can help you live with greater purpose and more happiness in today’s fast-paced world.
Verywell / Brianna Gilmartin
Mindfulness vs. Meditation: What’s the Difference?
Mindfulness As You’re Eating
Whether you eat as you scroll through your phone or look to food for emotional comfort, mindless eating is common. And it can contribute to a host of problems, such as overeating and consuming too much sugar.
Pay keen attention to how you fuel your body. Be present with your food and resist the urge to multitask while you eat.
Pay attention to each bite that you’re taking. Chew your food slowly and savor the taste.
Mindfulness in Your Interactions
Being mindful as you communicate and relate to others is important to both you and them. Mindfulness in a relationship is about observing and interacting without judgment.
So, rather than scrolling through your phone when you’re with someone, give them your undivided attention. And instead of crafting your rebuttal while they’re sharing their opinion, focus on what they’re saying before responding.
Mindfulness in Your Daily Activities
Do you ever have trouble recalling whether you’ve washed your hair already when in the shower? Do you sometimes forget why you walked into a room? These are signs that your mind is full—but you aren’t being mindful.
Fortunately, there are many opportunities to practice throughout the day: walking, gardening, even justeating chocolate. It amounts simply to doing things with a heightened sense of awareness
This means focusing on the present moment, tuning into physical sensations, being fully aware of everything you do, and letting go of thoughts of the future or anxiety over the past.
Feel the warm, soapy water on your hands as you wash dishes; experience the vibrations of the vacuum cleaner as you push it over the floor; enjoy the warmth of fresh-from-the-dryer laundry as you fold it; feel the freedom of letting go of unneeded objects as you put them in a box for donation.
Another opportunity to practice mindfulness in your everyday life is when you’re listening to music. Really focus on the sound and vibration of each note, the feelings that the music stirs up within you, and other in-the-moment sensations.
Mindful MomentNeed a breather? Take this free9-minute meditation for enjoying the little moments in your day—or choose from ourguided meditation libraryto find another one that will help you feel your best.
Mindful Moment
Need a breather? Take this free9-minute meditation for enjoying the little moments in your day—or choose from ourguided meditation libraryto find another one that will help you feel your best.
Throughout your day, look for opportunities to be more mindful. Whether you’re riding in the subway or you’re taking a hot shower, try to be fully aware of what you’re doing and what’s happening around you.
When your mind wanders, congratulate yourself for noticing and gently bring your attention back to the current moment.
Pause to Be Mindful Throughout the Day
You might make it a habit to spend a few minutes being mindful at certain times of the day, like during meals or when you’re getting the car. Or, you might schedule a time topractice meditationor yoga.
Mindful MomentNeed a breather? Take this free8-minute meditation focused on mindfulness—or choose from ourguided meditation libraryto find another one that will help you feel your best.
Need a breather? Take this free8-minute meditation focused on mindfulness—or choose from ourguided meditation libraryto find another one that will help you feel your best.
Progressive muscle relaxationis another exercise you might practice throughout the day. Work on tensing and relaxing your muscles, one muscle group at a time. With practice, you’ll learn to recognize when you’re tensing up certain body parts.
A Word From Verywell
Mindfulness takes practice and effort. When you first start, your mind is likely to wander—but with practice and patience, it will get easier. Eventually, you’ll recognize that you’re living a more mindful life—and are on the path to enjoying benefits such as decreased stress, better mental health, better relationships, and greater overall happiness.
Mindfulness Could Be an Important Strategy in Pain Reduction Toolbox
SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bögels SM, Emerson L-M.The mindful family: a systemic approach to mindfulness, relational functioning, and somatic and mental health.Current Opinion in Psychology. 2019;28:138-142.Dahl CJ, Davidson RJ.Mindfulness and the contemplative life: pathways to connection, insight, and purpose.Current Opinion in Psychology. 2019;28:60-64.Gallant SN.Mindfulness meditation practice and executive functioning: Breaking down the benefit.Consciousness and Cognition. 2016;40:116-130.Khoury B, Sharma M, Rush SE, Fournier C.Mindfulness-based stress reduction for healthy individuals: A meta-analysis.Journal of Psychosomatic Research. 2015;78(6):519-528.
Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bögels SM, Emerson L-M.The mindful family: a systemic approach to mindfulness, relational functioning, and somatic and mental health.Current Opinion in Psychology. 2019;28:138-142.Dahl CJ, Davidson RJ.Mindfulness and the contemplative life: pathways to connection, insight, and purpose.Current Opinion in Psychology. 2019;28:60-64.Gallant SN.Mindfulness meditation practice and executive functioning: Breaking down the benefit.Consciousness and Cognition. 2016;40:116-130.Khoury B, Sharma M, Rush SE, Fournier C.Mindfulness-based stress reduction for healthy individuals: A meta-analysis.Journal of Psychosomatic Research. 2015;78(6):519-528.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Bögels SM, Emerson L-M.The mindful family: a systemic approach to mindfulness, relational functioning, and somatic and mental health.Current Opinion in Psychology. 2019;28:138-142.Dahl CJ, Davidson RJ.Mindfulness and the contemplative life: pathways to connection, insight, and purpose.Current Opinion in Psychology. 2019;28:60-64.Gallant SN.Mindfulness meditation practice and executive functioning: Breaking down the benefit.Consciousness and Cognition. 2016;40:116-130.Khoury B, Sharma M, Rush SE, Fournier C.Mindfulness-based stress reduction for healthy individuals: A meta-analysis.Journal of Psychosomatic Research. 2015;78(6):519-528.
Bögels SM, Emerson L-M.The mindful family: a systemic approach to mindfulness, relational functioning, and somatic and mental health.Current Opinion in Psychology. 2019;28:138-142.
Dahl CJ, Davidson RJ.Mindfulness and the contemplative life: pathways to connection, insight, and purpose.Current Opinion in Psychology. 2019;28:60-64.
Gallant SN.Mindfulness meditation practice and executive functioning: Breaking down the benefit.Consciousness and Cognition. 2016;40:116-130.
Khoury B, Sharma M, Rush SE, Fournier C.Mindfulness-based stress reduction for healthy individuals: A meta-analysis.Journal of Psychosomatic Research. 2015;78(6):519-528.
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