Focusing on the present might feel more like a chore than a gift, but stopping to smell the roses becomes more appealing when you understand the personal benefits of practicing mindfulness.
Acting mindfully—concentrating awareness on your current state—invites multiple benefits, such as reduced symptoms of stress, anxiety, and depression as well as improved sleep and emotional regulation. Incorporating daily mindfulness habits isn’t always easy, especially with limited time and endless to-do lists, but making the effort may be the best present you can give yourself.
1. Fab Five
Connecting with your five senses is an excellent tool to calm yourself when emotions ramp up. First, focus on things you can see—textures, hues, dimensions—then move on to what your body feels. Are any muscles cramped? What textiles are touching your body? Next, identify what you can hear—all the different nearby noises—followed by what you can smell. Last, ask yourself if there is anything you can taste. (Perhaps it is time for a midday mint?)
2. Eat It Up
If you’re looking for another habit that’s tasty too, chew on this: Eating thoughtfully is one simple, satisfying way to stay in the present. Notice the smells, textures, colors, and flavors of each bite and savor the process of consuming. Instead of shoveling food into your mouth, load your fork thoughtfully, chew slowly, and enjoy refreshing swallows of water. Mindful eating also helps you temper your food intake, which can help your meal sit a little better too.
3. Force of Nature
Spending time outdoors is an ideal way to reset. Start with observing a tree, looking at the individual branches, roots, and leaves. Then walk around and admire the shape of the clouds or the color of the sky. Notice the sidewalk cracks—but for your mother’s sake, don’t step on any of them. Take in the scent of hot pine needles, blooming flowers, a freshly mowed lawn, crisp air, or earthy petrichor (the amazing smell that follows rain).
4. Tune In
If music is your muse, then settle into a comfy spot, hit play on your favorite tunes, and close your eyes. Think about the variety of instruments, the variation of beats, and the depth of lyrics. What does the music make you think of? How does it make you feel? Another way to focus your mind through sound is with podcasts, playlists, and YouTube videos. (Search for “guided meditations” or “body scan meditations” to discover what works best for you.)
5. Know Thanks
Gratitude is both an antidote for negative emotions and a cue to snap you back into the present. Giving thanks will shift the focus from rumination—on past frustrations or future uncertainties—to a positive mindset. Reframing your thoughts while taking deep breaths (breathe in through your nose for four seconds, hold it for four seconds, and exhale through your mouth for eight seconds) is a surefire way to improve your day.
