Jeena Cho, Forbes: The science is clear: practicing mindfulness is good for you. Just as you can exercise the body for better performance, the mind too can be trained, honed and sharpened. Mindfulness has been shown to break negative thought patterns, reduce stress and anxiety, and sharpens focus.
Simple mindfulness practices
1. Mindful walking. If sitting meditation isn’t your thing, you can try walking meditation. This is a common practice at meditation retreats, where you’ll often alternate between a period of sitting meditation and walking meditation. You can read this article for details on how to practice walking meditation.
When you get up from your desk to go to the bathroom, talk to a colleague or get a cup of coffee, rather than mindlessly walking, trapped in your thoughts, bring your attention to the physical movement of talking. Notice your feet on the floor, the weight of your body shifting from one leg to the other. Feel your arms swing. Notice the temperature in the room. Pay attention to whatever your senses can notice.
2. Mindful eating. How often do you sit down to eat, completely distracted? Perhaps you’re checking your email, Twitter or Facebook, or just spaced out.
Try this: when eating, simply eat. No digital device, book, newspaper, etc. Try eating alone. Pay attention to what you’re eating, the sensory experiences—taste, smell and texture. Notice the color of the food. You can even spend a moment being grateful for the food you’re consuming.
3. Mindful speaking & listening. One unexpected benefit of mindfulness is that I’ve become a better listener. Rather than thinking of my response (or rebuttal), simply listening, fully and noticing my own internal dialogue has been an interesting experiment. I find that I am much better able to see the other person’s perspective and be more thoughtful in my response. I can also create more spaciousness in the conversation because I’m not rushing or waiting to add my two cents.
Listening is perhaps one of the most valuable gifts we can offer to others. Offer it generously whenever possible and bring your best intentions. Especially in bitterly heated negotiations, or contentious situations, I’ve found that bringing a mindful attitude leaves everyone feeling heard and tends to deescalate charged emotions.
4. Mindful showering and washing. During my first mindfulness class at Stanford University, our instructor, Mark Abramson, D.D.S., assigned “mindful showering” as our first homework. We often miss moments of pleasure and enjoyable sensory experience due to constant distraction and busyness of the mind.
Rather than going through your day’s to-do list, worrying about that meeting you have later in the day, feeling angry after reliving some argument you had 10 years ago or whatever may be distracting your mind, simply pause and feel the shower. Notice the warm water, all the delightful scents, and give a moment of gratitude for the privilege of clean water.
5. Practice yoga. It’s rather unfortunate that yoga as it’s often practiced is simply seen as “exercise.” The practice of yoga is much more than that. It’s the perfect place to practice mindfulness. During your next yoga class, really bring all of your awareness to what is happening. I like to start each yoga practice by taking a minute or so to simply notice the sensation of my feet on the yoga mat. On the days where I can’t make it to the studio, I still practice. I really enjoy Yoga with Adriene for short practices I can do at home or when I’m traveling.