Discovering Mindfulness That Works for You

If you are not into yoga or meditation, what other ways can you build mindfulness into your daily life to enhance your overall well-being? Here are 5 steps to help develop mindfulness practices that fit your lifestyle.

"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."

Viktor E. Frankl, Author of Man's Search for Meaning

If you reflect on how you go through your typical day, how much of it is conducted on autopilot?

How consciously aware are you when you are...

• brushing your teeth in the morning

• having your coffee and breakfast

• rushing to work

• rushing to your workstation

• clicking through your emails

Are you making intentional choices or are you in a state of reactive habits and routine?

For many of us, we run our daily lives on autopilot.  The millions of little choices that we make in our daily routine are more reactive responses rather than intentional choices.  It's our brain's way of making life routine and easier.

Living on autopilot may require less effort.  It can also result in less fulfilment and may not be the best for our overall well-being to be numb to how we feel and our surroundings. 

When we are unaware of how we think and feel, what our bodies need and how we communicate and interact with the world, we could be perpetuating unhealthy habits and missing out on opportunities for a more rewarding existence.

Practicing mindfulness can help us to be more aware and connected with ourselves and with the world around us so that we can live with more intention and fulfilment.

"Mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally ... in the service of self-understanding and wisdom.”

Jon Kabat-Zinn, Founder of Mindfulness Based Stress Reduction

Mindfulness is about enhancing our awareness of what is happening within us and around us.  When we live more mindfully, we become more aware of the many thoughts and feelings that we experience every day and our ability to choose how we act and where we put our energy.

As a recovering perfectionist and overthinker, learning and practicing mindfulness has been a mental health lifesaver for me.

Practicing mindfulness helps me to be more aware of what I am thinking or doing that can cause me anxiety or induce stress.  Practicing mindfulness daily helps me be aware of my negative thought loops and identify when I am feeling anxiety so that I can then take steps to bring myself back to a state of calm.

The hard part of starting mindfulness practices and incorporating them into daily life was finding activities that I enjoyed and could do daily.  Discovering different mindfulness activities that fit my lifestyle has enabled me to consistently practice and grow my mindfulness skills.

Finding mindfulness exercises that are right for you involves exploring different practices and paying attention to how they resonate with your needs and preferences.  Here are 5 steps to help develop mindfulness practices that fit your lifestyle.

1. Consistency and Routine

Like any skill, mindfulness requires regular practice to cultivate and deepen.  Establishing a consistent routine can help you integrate mindfulness activities into your daily life more easily.

Start by setting aside dedicated time for your chosen exercises, whether it's a few minutes in the morning or a longer session in the evening.  Identify and commit to a time slot in your day where you can experiment with different mindfulness activities.

Begin gradually.  Start with shorter sessions and gradually increase the duration as you become more comfortable and accustomed to the mindfulness activity.  It's more beneficial to have shorter, consistent sessions rather than occasional long sessions.  Consistency is key.

Find ways to integrate it into your daily life.  Mindfulness is not limited to formal practice sessions.  Seek opportunities to bring mindfulness into your daily activities.  For example, you can practice mindful breathing during moments of stress, or bring mindful awareness to mundane tasks like washing dishes or brushing your teeth.

2. Reflect on Your Needs

Consider what you hope to gain from practicing mindfulness. Are you looking to reduce stress, improve focus, cultivate self-awareness, or enhance creativity?

Understanding your intentions can help guide your search for suitable mindfulness activities.

Approach the search for mindfulness activities with an open and curious mindset.  Be willing to try new practices and be patient with yourself as you explore what feels right.

Listen to your body and intuition.  Tune into your body and pay attention to how it responds to different mindfulness activities.  Notice any physical sensations, emotions, or thoughts that arise during and after the practice.  Trust your intuition and follow what feels nourishing and supportive for you.

3. Consider your preferences

Take into account your personal preferences and inclinations.  Some people may find quiet, seated meditation more suitable, while others might prefer more active practices like mindful walking or yoga.

Consider whether you enjoy solitary practices or if you thrive in group settings.  Aligning the exercises with your preferences increases the likelihood of consistency and enjoyment.

Experiment with a variety of exercises.  Try out different mindfulness exercises and techniques.  Explore meditation, breathwork, body scans, mindful movement (such as yoga or tai chi), mindful eating, or any of the other activities mentioned earlier.  Experiment with different durations, styles, and approaches to see what resonates with you.

4. Notice Your Experiences

As you engage in various mindfulness activities, pay attention to how they make you feel.  Do you feel more grounded, relaxed, focused, or connected to the present moment?

Notice if any activities particularly resonate with you or that you find more enjoyable.

Approach your mindfulness practice with a non-judgmental attitude.  Accept whatever arises during the practice such as thoughts, emotions, physical sensations, etc., with kindness and without labelling them as good or bad. 

Treat yourself with self-compassion and patience if you find your mind wandering or if you encounter challenges along the way.  It's a part of the process of personal exploration.

As you engage in mindfulness exercises, observe any patterns, insights, or shifts in your experience. Journaling about your experiences can help deepen your self-awareness and reflect on the impact of mindfulness in your life.

5. Adaptation Over Time

Your mindfulness practice may evolve and change over time.  Be open to exploring different mindfulness activities and approaches as your needs, interests, and circumstances shift.  What works for you now may not be the same in the future.

Feel free to adapt and customize mindfulness activities to suit your unique needs and preferences.  You can modify the duration, combine different practices, or incorporate mindfulness into activities you already enjoy.  Make the practice your own.

Mindfulness is a lifelong journey of self-discovery and growth.  Embrace the process, stay open to learning, and allow yourself to be fully present in each moment.  With time and commitment, mindfulness can become an integral part of your well-being and enrich your life in various ways.

Additional Point to Consider in Your Mindfulness Discovery

Here are some additional points to consider as you explore mindfulness activities that work for you:

Group Support:

Consider joining a mindfulness group or attending mindfulness workshops or retreats. Being part of a community can provide support, accountability, and the opportunity to learn from others' experiences. It can also deepen your understanding and practice of mindfulness.

Mindfulness in Relationships:

Extend mindfulness to your interactions with others. Practice active listening, being fully present with the person you're engaging with, and cultivating empathy and understanding. Mindful communication can enhance the quality of your relationships.

Seek Guidance and Resources:

Consult mindfulness teachers, books, apps, or online resources to explore a wide range of mindfulness activities and guided practices. These resources can provide guidance, instructions, and inspiration as you navigate your mindfulness journey.

Find Mindfulness Your Way

For many years I struggled to incorporate mindfulness into my daily life.

I had misconceptions that only activities like yoga, meditation and Tai Chi were conducive to mindfulness.  While these activities are effective, they are not activities that I love or could maintain consistently. 

I had to find alternatives that would suit my interests, aptitude and lifestyle.

As a writer and artist, I found mindful activities such as journaling and art therapy were activities that I enjoyed and could fit into my daily routine.

In my blog Doodling to Mindfulness, I talk about the benefits of art therapy and my discovery of Zentagle Art and Neurographic Art as two forms of meditative art that have helped me to build mindfulness.

Since discovering these mindful activities, I have enjoyed them so much that I have become certified to teach the Zentangle method.  What started as my mindfulness habit is now a new passion for me to share in my Mindful Creativity workshops with others.

If you are still struggling to build mindfulness into your daily routine, open your mind to trying different mindfulness activities that suit you.  When you find activities you enjoy and fit your lifestyle, chances are that you will incorporate them into your life with consistency.

I end this week with a favourite quote from Dr. Jon Kabat-Zinn and hope that you can benefit from mindfulness in your life.

"Mindfulness is about love and loving life. When you cultivate this love, it gives you clarity and compassion for life, and your actions happen in accordance with that."

Dr. Jon Kabat-Zinn

Additional articles to help you find mindfulness activities that fit you:

How to be Mindfully Productive - Online Article - AYCLimitless.com

32 Mindfulness Exercises to Help You Find Calm at Any Age - Online Article - HealthLine.com 

31 Mindfulness Activities You Can Include in Your Daily Life - Online Article - BetterUp.com 

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