We live in a fast-paced world with little to no time for tending to ourselves. If you want to change the tempo, give mindfulness practices a try. Mindfulness offers moments to slow down, to embrace stillness, to pay closer attention, and to grow in self-awareness. 

Improved mental health is one of the chief benefits of mindfulness. Several studies have found a positive association between mindfulness and mental health. One study in particular suggests that the effects of practicing mindfulness “ranged from increased subjective well-being, reduced psychological symptoms and emotional reactivity, to improved regulation of behavior.”

Mindfulness may at first sound like an out-of-reach ideal, but it’s easier than you think. Most mindfulness methods are zero cost and simply a matter of tweaking daily tasks and habits you’re already doing. Here are five mindfulness practices you can start today.

Mindfulness Practice #1: Wake Up Without Your Phone

How often do you wake up and immediately grab your phone to check text messages, email, and social media pages? You might not notice, but bombarding your mind with so much information first thing in the morning can quickly alter your mood and sense of inner-peace. Our brains and bodies are not designed to jump right into such an alert state first thing in the morning.

To start your day more gradually and more harmoniously, spend at least 15 minutes – preferably an hour – without looking at your phone. Instead, greet the day consciously and with intention. So… how does that work exactly? By doing things that keep you open to the present moment — take deep breaths, smell an invigorating essential oil or candle, repeat affirmations or mantras, stretch your body in a way that feels good, or drink a full glass of water.

Tip: Place your phone on airplane mode when you go to bed. Your alarm will still go off in the morning but there won’t be any notifications to distract you. Better yet, ban your phone from your bedroom at night and use an old school alarm clock instead.

Mindfulness Practice #2: Breathe Like You Mean It

We take breathing for granted. It’s something we do naturally and unconsciously. But have you ever noticed that when you breathe deeply you almost instantly feel a sense of well-being? The simple act of paying attention to your breathing is a mindfulness practice! 

An article by The American Institute of Stress explains that “deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body — it brings your awareness away from the worries in your head and quiets your mind.” This

Mindfulness practices centered on breathing, many of which are rooted in yoga, include 4-7-8 breathing and alternate-nostril breathing. Remind yourself to take a few minutes each day to practice some mindful deep breathing, even if it means writing yourself a sticky note! 

Mindfulness Practice #3: Enjoy Your Meals

Eating while completing a work project or taking bites between meetings in lieu of an actual lunch break happens to the best of us. However, unplugging by setting aside at least 15 minutes to fully enjoy our lunch, or any other meal for that matter, should be a basic act of self-care and wellness. In his book, How to Eat, Thich Nhat Hanh advises us that “when we eat our meal, we should show up for that meal 100 percent. Eating mindfully is a practice.”

Showing up for our meal means savoring our food and giving the experience – each and every bite – our full attention. Close your laptop and silence your phone. Turn meals into a mindfulness practice by focusing on your food and the company of those seated at the table with you.

Mindfulness Practice #4: Keep a Gratitude Journal

Social media provides unlimited access to everyone’s best moments and best looks. This can often make us feel like we’re lacking in our own lives. We find ourselves focusing on the things, people, and experiences we don’t have, rather than acknowledging and appreciating all that we do have. Social media breaks and mindfulness practices will flip the script.

Keeping a gratitude journal or simply spending a few minutes every day to marvel at all that you’re grateful for can be a powerful and grounding mindfulness practice. As Melody Beattie once said, “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.”

Mindfulness Practice #5: Start a Bedtime Ritual

Do you ever find yourself unable to fall asleep because you’re still worked up from a difficult day or your mind is racing with a million thoughts? Sleep deprivation puts one at risk of developing problems heart disease, diabetes, and impaired immune function. Mindfulness can help you get more and better sleep. Try dedicating one hour before bed to mindfully unwind from the day. Bonus challenge: turn off all your devices — TV, computer, phone, etc.

For the first part of this mindfulness hour, unwind by doing a few of the following: light a candle that has a relaxing scent (like lavender), play relaxing music or nature sounds, release muscular tension by stretching your body, make a cup of herbal tea, and read a few pages of a book.

For the last part of this mindfulness hour, sit comfortably in bed with the sole purpose of finding stillness. If thoughts of tomorrow and all of its responsibilities creep in, simply write them down on a notepad and set it aside. Do a body scan, which simply means to bring awareness to each body part, one by one. Use this time to breathe deeply and to surrender to the present by letting go of any thought, idea, or feeling that removes you from the moment at hand.

If you can find the space and time to do even one of these practices daily, it may just boost your overall mood and mental clarity. And those are just two benefits of practicing mindfulness!

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