6 Simple Steps to Be More Mindful

Mindfulness is a popular buzzword these days, denoting a condition of being present in the moment that many of us strive to even as we chastise ourselves for daydreaming, forgetting things, or wasting time on our phones. We often conceive of mindfulness as a tough practice that needs time, dedication, and even new clothing or a special cushion. However, none of this is required. Even if we can't take two weeks off for a silent retreat, we can all practice mindfulness.

The first step is to comprehend what mindfulness entails: It's about choosing to pay interested and nonjudgmental attention to the current moment. When our thoughts have traveled to the past or into the future, when we are regretting, daydreaming, or worrying instead of interacting with what is directly in front of us, mindfulness asks us to observe. We give ourselves the best possible chance to make the best possible option, whatever that may be, every time we are able to step away from the pinball game in our heads and focus on the present.

And the cherry on top? It doesn't mean we've failed because we (inevitably) neglect to pay attention. One of the numerous benefits of mindfulness is that it is impossible to fail. It simply means that we have another opportunity to return to the present moment, but only if we recognize that our minds have wandered in the first place.

The most effective strategy to improve your ability to recognize when you've left the present moment is to practice mindfulness as often as possible. To get you started, here are six basic suggestions:

Start when it's easy

Many people are becoming interested in mindfulness as a technique to cope with stress or challenging situations, which is a fantastic notion. Trying to be conscious for the first time in the midst of a crisis, on the other hand, is like to trying to score the game-winning goal without ever having attended a single practice. Don't make things more difficult for yourself! Start with the good times, and you'll be prepared to face life's obstacles when they arise.

Pay attention to something you do every day

Pick one or two actions that you perform every day — such as brushing your teeth, taking the bus to work, or reading a book to your children at bedtime – and get into the habit of paying attention to them. Your mind will wander, perhaps in a matter of seconds, but don't worry about it. Simply return your focus to your teeth or the book.

Approach situations with curiosity

If you're not sure how to react to a situation or if you're frustrated in unhelpful ways, consider becoming intrigued about what's going on instead. It's impossible to be both angry and intrigued at the same time. That is simply not the case. Your curiosity will not only help you get out of a bad mood, but it will also likely help you acquire a little more clarity so you can make the best decision possible about how to proceed.

Remember the four T's.

Transitions, teatime, toilet, and telephone are all represented by those letters. Meena Srinivasan, author of Teach, Breathe, Learn: Mindfulness In and Out of the Classroom, inspired me to expand on this concept. Take a few deep breaths and return to the present moment whenever you are transitioning from one activity to the next, drinking tea or coffee, going to the restroom, or checking your phone.

Breathe whenever you can

Breathing is an important mindfulness practice since it is something we do all the time and is also an excellent method to bring our awareness back to the present moment. At any one time, taking three or four deep breaths (and paying attention to them) can help you relax and focus.

Ground yourself physically

Sit down and notice how the chair feels under your body if concentrating on your breathing isn't enough. Place your palms flat on a counter or a table and feel how hard and chilly the surface is. Keep a little stone in your pocket and brush your fingers over it. These and other such behaviors will bring you into the present moment.

You'll discover that as you practice moments of mindfulness on a regular basis, they become more natural and easy for you. You'll be more inclined to slow down at key times during the day, and it'll be much easier to take a few deep breaths instead of reacting quickly to a fussy child or challenging coworker.

Don't get me wrong: you'll still forget to be attentive more often than you'd like, and there will be times when you wish you had handled things differently. However, you'll be able to get back on track and let go more swiftly than previously.