Jessica Carins is a well-being expert in the fields of mindset, mindfulness, manifestation, holistic counseling, stress management, and metaphysical healing. The founder of 'Mindset and Me', where she provides coaching and counselling sessions virtually and in person.
In the fast-paced world that we find ourselves in, the concept of mindfulness has gained popularity as a way to find peace amidst chaos. Mindfulness isn’t just reserved for formal meditation sessions or yoga classes; it’s a practice that can be woven into every part of your day. By incorporating small, intentional actions, you can experience more presence, clarity, and calmness no matter how busy life gets. Integrating mindfulness into my everyday life has allowed me to gain clarity and focus, build greater resilience to stress or challenges that pop up, and allow me to feel a lot more in control of my thoughts and emotions, improving productivity and a greater sense of inner peace.
Here are some ideas for integrating mindfulness into your everyday life
1. Start your day with intent
Before you even get out of bed, take a few moments to breathe deeply and set an intention for your day. Focus on a word or feeling that resonates with you, such as “calm,” “focus,” or “gratitude.” Visualize how you want your day to unfold with this mindset.
Starting your day with intention helps you align with a positive mindset and create a sense of purpose. It gives you a direction to return to whenever you feel distracted or stressed.
2. Practice mindful eating
During meals, put aside distractions like your phone or TV. Notice the colours, textures, and flavours of your food. Chew slowly, savouring each bite, and recognize how each taste makes you feel.
Eating mindfully strengthens your awareness of hunger and fullness cues and can help build a more positive relationship with food. This practice can lead to a greater appreciation for the simple pleasure of nourishing your body.
3. Single-tasking: Give each task full attention
When working, resist the urge to multitask. Focus on one task at a time, whether it’s answering an email, completing a project, or talking to a coworker. If you catch your mind wandering, gently bring it back to the task. Be very definitive with your goals for the day and an hour-by-hour plan of what you want to get done and when.
Focusing on one task increases productivity and reduces feelings of overwhelm. Single-tasking is a form of mindfulness that brings depth to whatever you’re doing and helps cultivate a sense of achievement.
4. Take mindful breathing breaks
Set aside a minute or two every couple of hours to simply breathe. Inhale deeply through your nose, hold for a moment, and exhale through your mouth. Count each breath or repeat a calming word like “peace” as you breathe out.
Deep breathing activates the body’s relaxation response (parasympathetic nervous system) which helps to reduce stress and anxiety. These brief ‘brain’ breaks are an easy way to recharge and refocus throughout your day.
5. Be present during daily routines
Transform mundane activities like washing dishes, showering, cleaning or even brushing your teeth into mindful moments. Pay attention to the sensations involved: the sound of water, the feeling of soap, the smell of fresh linen.
Bringing mindfulness to routine tasks helps ground you in the present moment. These small moments of awareness build a foundation for mindfulness that can be drawn upon in more challenging times.
6. Embrace digital mindfulness
Set boundaries with technology by turning off notifications, limiting social media time, and creating device-free times or zones in your home. When using your phone or computer, be intentional about what you’re doing and avoid mindless scrolling.
Digital mindfulness reduces mental clutter and provides a break from constant stimulation. Creating intentional boundaries helps you cultivate a more balanced relationship with technology and allows space for mental clarity.
7. Reflect at the end of your day
Before going to bed, take a few moments to reflect on your day. Think about three things you’re grateful for or something you accomplished. Notice how your body feels and release any tension with deep breathing.
Ending the day with reflection encourages a sense of gratitude and closure. By acknowledging small wins and positive moments, you shift your focus from stress to appreciation, promoting restful sleep.
The power of small changes
Incorporating mindfulness into daily life doesn’t require drastic lifestyle changes; it’s about finding mindful moments that work for you. Whether it’s a five-minute breathing exercise, mindful eating or heading out for a grounding nature walk, these simple practices gradually build awareness and help you create a more balanced, present, and fulfilling life. Mindfulness is a journey that can develop organically with the right intent, so remember to be gentle with yourself and appreciate each small step along the way.
Read more from Jessica Carins
Jessica Carins, Mindset Coach and Energy Medicine Practitioner
Jessicas guiding philosophy is "the answers are within you but sometimes you need a little help to find them." Through different techniques and coaching practices she helps individuals find a belief in their inner wisdom and recognise the potential for transformation in all areas of their life. Her belief is in the intricate interconnectedness of body, mind, and soul, recognizing that healing in all its forms – physical, mental, and emotional, is multifaceted.
