In the hectic modern world, it’s easy to lose touch with ourselves and the space we’re in. When our busy brains are consumed with childcare concerns, daily chores and workplace woes, we can become overwhelmed and lose track of how we’re really feeling. We can get caught up in our heads, and forget to look around us. 

Mindfulness is all about reconnecting with what’s going on both inside us and around us in a specific moment. It’s about paying attention to what’s happening now, instead of planning ahead or looking back. We often lose track of how we’re really feeling at a given moment, as we’re caught up in thinking about work or the next task we need to attend to. Mindfulness is about checking in with ourselves emotionally, as well as noticing the physical sensations, sights, sounds and smells around us. It’s a moment of calm in an otherwise busy day, and can actually lead to healthier relationships, increased job satisfaction and emotional regulation.

That said, we don’t all have the luxury of being able to spend an hour meditating or practicing yoga every day, so these are some ways to integrate a little bit of mindfulness into your day. 

Integrate mindfulness with daily tasks

There are plenty of things we do every day that we don’t even have to think about. How many times have you been unable to remember if you brushed your teeth because you did it without even thinking about it? Instead of spending those two minutes of dental hygiene stressing about work or your neverending to-do list, practice a little mindfulness. Actually concentrate on what you’re doing. Ensure you brush every single tooth, observe the flavour of the toothpaste you’re using and listen to see what you can hear. There might be birds outside the window, the sounds of a child in the background watching television when they probably should be getting dressed, or perhaps all you can hear is the oddly soothing sound of a bathroom extractor fan. Simply spend a few minutes noticing the sounds and sensations around you for two minutes, not judging them, just observing. By the end of those two minutes you’ll likely emerge calmer and more relaxed, and not only will your brain thank you for making it a habit, so will your teeth. 

Any period of time where you tend to find yourself on autopilot can be adapted for mindfulness. Showering is another great one, really concentrating on the sensations of scrubbing your scalp and lathering up the shampoo. Even washing the dishes, if like me, your life has a dishwasher-shaped hole, can be improved by paying a little more attention to what’s going on around you. 

Eat more mindfully

It can be easy to reduce food to fuel and eating to a necessity, rather than something to be enjoyed. If your meals are often consumed with thinking about the day, or you tend to eat in front of the television, you may find that eating more mindfully could be beneficial. Eating doesn’t just have to be about getting enough energy for us to survive that day or the next one, it can be one of the most pleasurable parts of our day. Even a ready meal, rapidly heated up in the microwave, can be more enjoyable when you take your time over it. 

Rather than getting straight into eating as soon as you put food down on the table, take a few seconds to slow down and breathe deeply. The practice of giving thanks before a meal may not be for you, but taking a moment to simply slow down will make it easier to appreciate the moment. You can even give thanks to yourself, or whoever made the meal for the food before beginning. Thanking yourself for taking the time to make a home-cooked meal, or even just being appreciative of the fact that a rapid option was available if you’re short on time. You don’t have to eat slower to eat mindfully, although you may find that helpful. Be aware of the taste, texture and flavours of your meal, and ask yourself how much you’re enjoying it, and why. Do you really like the squeeze of lemon over the otherwise simple salad? Or perhaps it’s the spices in your curry that are bringing you joy? Whatever it is, a little awareness as you eat can do wonders for your mental wellbeing. 

Take breaks while working

I think most of us reach a point in the day, every day, where we’re just staring into space. Perhaps daydreaming about a holiday, wishing we’d decided to become an astronaut instead of an insurance broker, or thinking about what to have for dinner. Ordinarily, upon catching our minds wandering, we scold ourselves and force our attention back to the task at hand. Instead of this, try and put aside a few minutes each hour to let your mind drift. Taking short breaks from tasks is proven to help you be more productive and improve wellbeing, so instead of forcing yourself to keep working, spend a few minutes per hour just observing something. A window is a great joy in any office, home or otherwise, and you may be surprised how much there is to see if you allow yourself to do so. 

Mindfulness doesn’t have to take up a huge chunk of your day and can be easily integrated into things you’re already doing frequently. There are proven mental well-being benefits to mindfulness, and once you get into the habit you won’t want to stop. The ability to be in the moment can help you to be happier, healthier and more at ease with yourself – and don’t we all want that?