7 easy practices that will help you build mindfulness into your day


There are a number of useful techniques that will help to bring mindfulness to your daily living. Here are a few of the ones I found, and still find, useful.

1. Mindful eating

It is easy to get in the habit of eating quickly and absent-mindedly which causes us to miss out on taste, smells and texture our food. Eating mindfully is a great way of bringing ourselves into the present moment.

I was in a cafe earlier today and as I looked around while waiting for my meal to be served, I noticed that everyone was either chatting, reading or viewing their mobiles while they ate. When I was served, instead of distracting myself, I ate slowly and tasted every bite. It was delicious. Try to eat alone yourself at least once per day and when you do focus on the taste and texture of the food. It adds another dimension to life.

2. Mindful commuting

Over the years, commuters have slightly changed their habits from all being buried in a newspaper, to being glued to mobile phones or tablets. Here is another situation where, if you look around, you will find yourself being the only person not focused on the communal activity. This “dead time” of commuting you can use to your benefit by focusing on your breath and experiencing the journey.

3. Mindful queuing

There was a time when I dreaded queuing. I found it stressful. I was one of those people that is constantly looking for a faster moving queue to which I would swap if I thought that I could be served faster. The ultimate frustration was when after swapping queues, I found myself behind somebody with a complex customer service issue requiring the attendance of the supervisor and much discussion. I would watch despairingly as my original queue moved forward and the people that were standing behind me left the premises!
For a while, queues became an opportunity for spiritual practice where I could take a few moments to meditate and learn to deal with the cruel unfairness of a slow queue with a sense of equanimity. Since then,  as my patience has grown, queues have progressed to become not in the least bit remarkable.

4. Look out of the window

It is interesting how, when we are busy, our confinement in a room becomes almost absolute. We seem to forget that we are part of the world outside. Just looking out of the window for a few moments can help us to return to the present moment for a while. This works particularly well if there is some nature outside such as: trees, plants, flowers or birds.

5. Present moment anchors

For a while, when I was practicing very hard to bring mindfulness into my everyday life I used what is called an anchor. In my case, these were small stones that I would put in my pocket. As they are out of place they tend to cause our chain of thoughts to pause and enable us to become mindful at that moment. Any object can be used for this provided that it is something that is in someway unusual and that will cause a momentary pause in the train of thought enabling mindfulness.

6. Mindful walking

To initially practice mindful walking, it is best to get away for a solitary walk. Meditating or praying while walking is an ancient practice characterized by pilgrimage. Focus on your feet, the feeling of your feet on the floor and your breath entering and leaving your body. Once you have spent some time doing this on a few occasions, you’ll find that as you walk around in daily life the memory of mindful walking will prompt you so you can make it a part of your daily practice,

7. Take your breaks

Whatever it is you’re doing, you can retain your focus better and be more productive if you have some breaks. Often, we will use our breaks to chat to friends, colleagues or family but if we take some of our free time and use it for mindfulness meditation then we will have found a useful way to introduce mindfulness into our daily lives.