A person is mindful when he is aware of his surroundings, actions and emotions. Being mindful is not just being alert. On the contrary, it is paying very careful attention to your surroundings. You can train yourself to be more mindful. Mindfulness can have a positive effect on both personal and professional life. There are many steps you can take to become more mindful.
Steps
Method 1 of 4: Teaching yourself to be more mindful
Step 1. Train your brain
Mindfulness is the habit of paying conscious attention to what is happening around you. You have to practice being mindful. There are many ways you can train your brain to improve your mindfulness every day.
Think about everything you do every day: you eat, you breathe, you move, you talk. These are just a few examples. Imagine becoming more aware of every part of your day. Think about what you might notice when you really start paying attention to the small parts of your life. This is your first step toward being more mindful
Step 2. Practice mindfulness during your routine activities
For example, pay attention to every step when you make your morning coffee. Then be aware of how your senses react as you drink your coffee. Try being mindful every day as a new part of your routine.
Try to be mindful during your morning shower. Really think about your senses. Does the hot water feel good? Do you like the smell of your shower gel? Pay attention to the sensations involved in every part of your daily routine
Step 3. Be brief
Your brain works much better in short bursts of activity, so keep your exercise sessions short. Studies show that breaking long periods of concentration into small pieces is more productive and convenient. In fact, you'll be more mindful if you keep your practice sessions short.
For example, focus on choosing an outfit for work, but then let your mind wander while you actually get dressed
Method 2 of 4: Learning Mindful Habits
Step 1. Try meditation
Meditation can have many benefits for your brain. Practicing meditation can help you be mindful with less effort, as it will become your brain's default setting. Learn about meditation, and find a training method that suits you.
- Meditation is most effective when you formally train your brain how to practice it. Find a book or audiobook that can guide you through a series of meditations. You can also take guided meditation courses offered by professionals.
- To begin, find a quiet, calm place to meditate. Close your eyes and sit comfortably. Choose a mantra to focus on (a mantra is a word or sound that you repeat, either out loud or inside). Popular choices are "ohm" and "love".
Step 2. Improve your relationship
Your romantic relationship affects all aspects of your life. Research shows that couples who are more mindful are happier and physically healthier. Ask your partner to join you in trying to be more mindful.
try meditating with your partner. The simple act of participating in mindfulness in the same place and the same place can help you connect. Another way to improve your mindfulness is to practice your communication skills with your partner. Focus on really hearing each other
Step 3. Listen carefully
Really hearing what someone else is saying is one of the best ways to be mindful. Often in your conversations with someone else, your inner voice is active while they are talking. Sometimes you judge their words, or maybe you half think about something else. Mindfulness is really paying attention when someone else is talking.
If possible, have important conversations while looking at each other. Make eye contact. This will help you connect with the person you are listening to, and help you absorb what he is saying
Step 4. Keep an eye on your health
Being aware of your physical health is an important part of mindfulness. Pay attention to your body, and be aware of your energy level, hunger pangs, and aches and pains. Tuning in to your body's signals will help with your overall well-being.
Practice mindful eating by being aware of the foods you choose to eat. You should not only think about what you like and dislike, but also consider the nutritional value. Then be aware of the act of eating and notice how your senses (sight, smell, taste) react to different foods
Method 3 of 4: Practicing mindfulness
Step 1. Be aware of your feelings
Mindfulness in the workplace is a great quality to cultivate. More mindfulness can make you more productive at work, as well as reduce your stress. One way to practice mindfulness is to connect with your emotions and be aware of how you feel when you are at work.
Make it a habit to connect with yourself. You can be stressed all day long without even noticing. Be mindful, and pay attention to signs of tension. If you notice that your heart rate is racing, or your shoulders are tense, take a minute to get yourself out of the stressful situation and calm down
Step 2. Focus on your breathing
Being aware of your breathing is very important in being mindful. Deep, calming breathing can help you focus, and can also help lower your blood pressure. Before an important meeting, try taking a few deep breaths to find your balance.
Try to set aside a 3-minute period twice a day to practice your breathing. You can do this at your desk. Just put your work aside for 3 minutes, and focus completely on your breathing for a moment
Step 3. Take a break
Research shows that you actually become more productive when you allow yourself to take regular breaks. It is important to let your brain relax. Part of mindfulness is realizing when to let your brain wander.
It is ideal to take a 10-minute break every hour. If you can't do that, try taking several 30-second mini-breaks. During these short timeouts, you can let your mind wander and immerse yourself in daydreaming
Step 4. Use visualization
This technique can help you become a less stressed and more effective person. Try to visualize yourself doing something amazing. Maybe you give an excellent presentation, or cook a great dinner for your family. Whatever you see will make you visualize your best self.
Step 5. Use the correct language
Pay attention to both your words and your body language. You want to communicate that you are present and connected with your colleagues, friends and family. This will help you communicate more effectively and improve your mindfulness.
- Look at the words you use in workplace conversations. When you use words like "being swamped", you are telling yourself and your co-worker that you are experiencing a negative situation. Be mindful and use positive language. Instead of saying that your schedule is "full".
- Breathing is an important part of your body language. If your breathing is irregular, it signals your body and others that you are under stress. This is not a positive image to show.
Method 4 of 4: Understanding mindfulness
Step 1. Learn about mindfulness
Read up on mindfulness. There's no set definition, so it's wise to get information from a few different sources. Remember, mindfulness is about your awareness, but without judgment. Learning about the concept will help you deepen your practice.
Step 2. Know the benefits
Practicing mindfulness can have positive effects on both your body and mind. People who are more mindful have been shown to have lower blood pressure and less worry. It can also help improve your memory and reduce the symptoms of depression.
Step 3. Change your habits
To become more mindful, you will probably need to make some changes in your daily life. Try to form new habits to support your practice. Remember, it takes about two months for new habits to really sink in. Be patient with yourself.
- Add a daily walk to your routine. Being outdoors is a great time to practice mindfulness. Every day, take off your headphones and loosen up while going for a walk.
- Consciously add breaks to your day. Even when you're not at work, you'll need multiple time-outs over the course of the day. Give yourself permission to do nothing for at least a few minutes at a time. Let your mind wander.
Step 4. Acknowledge your progress
Talk positively to yourself. When you have negative thoughts, acknowledge them and let them go. Focus on saying positive things in your inner dialogue. Notice the positive aspects of each situation.
When you feel frustrated with your progress, acknowledge how you feel. Then consciously shift your attitude towards congratulating yourself for the progress you have made
Tips
- Be patient. Being mindful takes practice, and it takes time.
- Try different methods to improve your mindfulness. Take the time to discover the way that works for you.