Written by Dr. Rachel Beanland, Physician Coach
Rachel Beanland, MD understands the complexities of finding purpose and meaning in life. She is the founder of Resilience Physician Coaching, supporting doctors to create unique career paths using mindfulness and positive psychology.
Would you like to implement simple practices in your daily life to cultivate more peace and calm? Are you looking for a way to reduce your levels of stress and anxiety so you can enjoy life more? Mindfulness is the perfect way to focus on the present moment and improve your overall well-being. It helps you create a separation between external circumstances and your internal thoughts and emotions. If you are seeking a new method to reduce stress, improve your well-being, and adopt a more intentional and conscious approach each day, mindfulness could be ideal for you.
What is mindfulness?
Mindfulness is the practice of focusing entirely and with intention on the present moment. It involves being a hundred percent aware of what is happening right now without judgment. This means observing your thoughts and emotions as they arise but allowing yourself to release any judgment about them. Mindfulness originated in Buddhist practices and has evolved into various popular approaches and programs, especially in the past 45 years. Mindfulness comes in many different forms, but the similarity with all approaches is that it uses the same quality and can be easily applied to daily life.
What are the benefits of practicing mindfulness?
Numerous scientific studies have examined the benefits of incorporating mindfulness in wellbeing programs. These studies have primarily focused on the impact of mindfulness on the body’s physiology and its role in managing chronic conditions such as anxiety, depression, chronic pain, and mental health disorders. Additionally, the effects of mindfulness-based interventions on workplace wellbeing have been extensively researched, particularly among healthcare professionals.
Although comparing different mindfulness approaches across different settings can be challenging, there is considerable evidence indicating that mindfulness is beneficial for overall well-being. Mindfulness contributes to levels of happiness and contentment and enhances individuals' ability to cope with challenges. Furthermore, mindfulness is a supportive therapy option for many long-term physical and mental health conditions.
Adding mindfulness into your everyday life
Bringing mindfulness into your everyday life may seem challenging, especially if your thoughts often dwell on the past or worry about the future. It can be tricky to know where to start. However, practicing simple mindfulness techniques is possible. The more you practice, the easier it becomes to develop routines and rituals that will feel natural over time. Doing so can replace unhealthy habits with more mindful ones, promoting both your physical and emotional well-being.
Create new habits that are achievable and practical
When exploring new practices, it’s important not to overwhelm yourself with too many goals and intentions. Starting with just one or two new approaches is more effective than setting an unachievable target, which can lead to disappointment if you can’t meet it. It’s also essential to discover which practices align best with your lifestyle.
If you commute and have time before and after work, you might benefit from mindful activities that can be done in the company of others. Alternatively, if you have uninterrupted time at the start of your working day, you could focus on activities that fit easily into your morning routine. If your day tends to fly by but you can concentrate in the evening, consider practices that help you wind down before sleep or in bed at the end of the day.
Finding what works for you may take some time. Don’t worry if you need to try several approaches before finding the right ones. Remember, we all have different needs and preferences. The key is to identify what works well for you and find a way to easily continue practicing mindfulness.
Related: Mindfulness-Based Stress Reduction
Connect to your breath
The breath is one of our greatest tools for practicing mindfulness, and it's always with us. Simply connecting to your breath can be a powerful way to bring more mindfulness into your everyday life. One of the best times to do this is when you wake up first thing in the morning. Start your day by noticing your breath and taking a gentle inhale and exhale. As you build up this practice, you can explore different types of breathwork - breathing techniques and pranayama. Bringing your attention back to your breath can also be beneficial during moments of increased stress or anxiety. The more you connect with your breath, the more you will realize that it is a fantastic tool available to you at no cost throughout your day!
Connect to your body with a body scan
A body scan helps you connect with your body and move away from your thinking mind. It is best performed while lying flat but can also be done while seated. Start at your toes and gradually work your way up to the top of your head, focusing on each part of your body step by step. Slowly and with intention, move your focus and take time to connect as you do. Allow yourself to let go, bringing in more relaxation with every breath you take. Don’t be surprised if you slip into a deeper state of relaxation or sleep. This practice can be especially beneficial at the end of the day, particularly if you struggle to switch off from daily stresses.
Additionally, Yoga Nidra offers a way to deepen the body scan approach, helping you immerse yourself in a new level of conscious relaxation. This technique allows you to experience profound relaxation by feeling different sensations and contrasts in your body.
Practice sitting mindfulness meditation
Sitting meditation can take many forms, one of which is mindfulness meditation. This meditation involves practicing mindfulness while remaining seated. Sitting still can be challenging for those who are accustomed to being busy. To get started, aim for a brief goal of just five minutes of sitting meditation. Creating the ideal environment for meditation can make this practice easier.
Find a quiet place where you won't be disturbed. Ensure you are sitting on something comfortable and wearing loose, comfortable clothing. Minimize any potential disruptions, such as notifications on your phone. A guided meditation, where a teacher leads you through the process, can be a helpful way to begin. As you become more comfortable with the practice, you can gradually increase the duration of your sessions. Additionally, using a meditation app can help you explore different types of mindfulness meditation and connect with a community of fellow practitioners.
Practice mindfulness on your yoga mat
The physical practice of yoga, known as asana, enables you to cultivate mindfulness on the mat. By moving and connecting with your breath, common to various styles such as Hatha, Vinyasa, and Yin yoga, you can focus entirely on your bodily sensations and movements. It's essential to approach this practice with a nonjudgmental attitude, allowing you to release concerns about how you might appear in different postures. The essence of asana practice lies in connecting with our bodies rather than striving for a specific appearance or goal.
If you want to start your yoga practice first thing in the morning, consider placing your yoga mat in a visible spot so that you see it when you wake up. Have your yoga clothes ready to wear, or feel free to practice in your pajamas. Make it as easy as possible for yourself to get on your mat.
Write mindfully with journaling
Journaling is an excellent way to incorporate mindful reflection into your daily routine. Spending just a few minutes at the beginning or end of your day can help you set an intention for the day ahead or reflect on what went well and what could have been improved during the day that has passed. Journaling allows you to download the thoughts swirling in your mind, helping you feel lighter and more connected to the present rather than being preoccupied with the past or future.
If you enjoy writing, consider creating a ritual for your journaling practice. Find a special journal and a dedicated space where you can write. This will make the experience feel intentional and help you connect with your words and release your thoughts.
Create a gratitude practice
Gratitude is recognizing and appreciating what you are thankful for in your life. When practiced consistently and regularly, gratitude can enhance your happiness and overall well-being. It doesn't take long to engage in a gratitude practice; it can be as simple as spending a few minutes thinking about three things you are grateful for. Try not to overthink it; instead, acknowledge whatever comes to mind.
A gratitude practice is a wonderful way to start or end your day. Consider sharing your gratitude with loved ones or family members. Additionally, expressing gratitude can strengthen relationships. Spending a few minutes before breakfast or during your evening meal to share what you are grateful for can help bring mindfulness into your life and positively impact those around you.
Add small moments of mindfulness to your day
Once you begin incorporating mindfulness into your life, you can apply it to small activities. Simple tasks like brushing your teeth, making tea, or sweeping the floor can all be done mindfully. By bringing a sense of nonjudgment and focused attention to these short activities, you can quickly and effortlessly infuse more mindfulness into your day.
If you want to add more mindfulness to your daily life, starting with a simple guided mindfulness meditation can be ideal. Join me for a one-minute guided mindfulness meditation.
Read more from Dr. Rachel Beanland
Dr. Rachel Beanland, Physician Coach
Rachel Beanland, MD, is an accomplished public health doctor, physician coach, and mindfulness meditation teacher. Having successfully created her own flexible career so she can live a value-driven life, she has a strong affinity for evidence-based techniques to improve well-being and develop resilience. She is the founder of Resilience Physician Coaching, which supports doctors in mindfully creating unique and authentic career paths. Her mission is to help doctors do medicine differently and make a bigger impact in the world.
