The practice of mindfulness is an age old concept but in the last several years I’ve seen an increase in its popularity.
The hype can be somewhat nauseating as at times social media makes it feel like we’re competing to find a winner of spiritual enlightenment. But don’t let this detract you from the basic principle of mindfulness.
At its core mindfulness involves setting a conscious intention. To an extent we do this daily when we establish tasks and goals that we are mindful of. The difference with mindfulness as a practice is that here we consciously set the intention of awareness on our internal self rather than something external in our environment.
Initially this may seem paradoxical-the very idea of awareness implies consciousness. But our body can deceive us and we find ourselves merely going through the motions rather than actually experiencing. Mindfulness is regarded as looking inwards. By doing this we can evaluate our perspective without judgement. Bringing this into your daily life doesn’t need to be overwhelming.
Let’s talk about three simple ways to start your mindfulness journey. Think about how much time we spend scrolling through Instagram, browsing the web, or getting lost in YouTube rabbit holes. Here’s the thing—one of these mindfulness practices takes less than two minutes. If you can make time to swipe, you can make time to center yourself. Ready to try? Let’s dive in.
Have 2-Minutes? Just breathe.
— place one hand on your belly and one hand on your chest
— close your lips and put your tongue on the roof of your mouth
— breathe slowly in through your nose feeling you belly and chest rise
— pause at the top of your breath
— breathe slowly out through your nose feeling your belly and chest fall
— pause at the bottom of your breath
— focus on the rise and fall of your breath and the way it flows in and out
— take ten deep breathes like this
That’s it—you’ve just completed a foundational breathing exercise scientifically proven to steady your heart rate, ease anxiety, and balance stress hormones. A small step with a big impact.
Have 5-Minutes? Try journaling.
— grab a piece of paper or your favourite electronic device
— set a timer for five minutes
— start writing; anything and everything that comes to mind is fair game
— keep writing until your timer sounds
Journaling offers a unique way to process your thoughts, letting you release or reflect with intention. By engaging your analytical left brain through the act of writing, you create space for your intuitive and creative right brain to thrive. It’s not just therapeutic—it’s efficient. Putting pen to paper frees your mind from the repetitive cycle of holding onto the same thoughts, conserving energy for new ideas and deeper clarity.
Have 10-Minutes? Try a guided mindfulness app.
Guided meditation offers a powerful way to anchor your mind, providing an auditory focus to keep you grounded. With countless apps and free videos available, it’s easier than ever to get started. One standout is the Headspace app, which delivers structure and accountability in just a few minutes a day.
Studies show that incorporating even brief sessions of guided meditation can significantly enhance stress management and boost your overall sense of well-being. Why not give it a try?
