Slow down & be present
Life is fast these days. We live in the age of information technology, surrounded by devices that connect us to the entire world and endless streams of information for, in many cases, the majority of the day. Modern life has raised us with expectations of living larger, faster, experiencing more, accomplishing more, and being everything we can be all at the same time. The pressure is on, and we all feel it.
As with every trend in history, however, this acceleration and striving for convenience has bred a counter-movement which has been gaining ground over the past few years. There’s been a noticeable longing to go back to basics a little more. We’re once again embracing handcrafted items that are made to last with love and care. More and more young people are moving out of cities and into the countryside. Minimalism, thrifting, the use of natural materials and neutral colours have been trending for years now. I feel like, now that life seems to fly by in the blink of an eye, this generation just wants to pause for a bit and breathe.
Slow living is a concept I’m very drawn to myself. One of the ways I try to incorporate it into my daily life, is by weaving little moments of mindfulness into everyday activities. Here’s a few ways you can go about that:
Single-Task
One of the easiest ways to inject mindfulness into your daily life, is to single-task. Do only one thing at a time, and focus on it completely. Being fully present in the moment and engaging in your activity without distractions is a great place to start when you want to start living more slowly and incorporating mindfulness into your life.
Take Conscious Breaks
A break from work is the perfect opportunity to practice some mindfulness. As your break begins, take a moment to become aware of your body and your surroundings. Feel the weight of your body on the chair you’re on. Look around the room and really take in what you see. Breathe in deeply. Then, stand up and go for a little change of scenery. Bonus points if you can sneak in a short nature walk!
Stretch
Right after you get out of bed, reach up as high as you can and then bend over to touch the ground. Twist your back and shoulders left and right. Spread out your arms and legs like a starfish, or do whatever other gentle stretches you enjoy. Focus on how your body feels as you do this, and pay attention to your breathing.
This is a wonderful way to wake up, but also a good thing to do in the middle of a long, desk-bound work day. Get back in touch with your body for a few seconds.
Immerse Yourself In A Hobby
Getting lost in thought as you slowly chip away at a passion project, or going into hyper-focus and forgetting all about the rest of the world. Two of my favourite experiences when it comes to practicing hobbies. I can highly recommend scheduling in a few hours just for your favourite hobbies each week; consider it self-care time and enjoy it fully.
Use Your Senses
Stop what you’re doing, and take a minute to check in with all your senses. Look around you. What do you see? Is there anything in the room you hadn’t noticed before? Can you hear cars driving by outside, or maybe the sound of birds? Rainfall? Can you smell a whiff of the flower bouquet next to you, or of your colleague’s coffee? How does the fabric of your clothes feel against your skin? Do you have a taste in your mouth right now, or none at all?
Cook From Scratch
Cooking is another great activity to do mindfully. Make a meal from scratch, using fresh ingredients that you prepare yourself. Take your time to make it special; taste the different elements, play with seasoning, feel the texture of the food as you stir.
When the food is done, of course, be present while you enjoy the first bites.
Be An Observer Of Your Mind
We’re going back to the origins of mindfulness here: a technique used to distance yourself from your thoughts, a form of meditation that allows you to be an observer inside your own brain. As you notice thoughts popping up in your mind, look at them as if you were reading a book or watching a movie. Take note, but don’t dwell. Allow your thoughts to pass and move along, and don’t judge them in any way. Regard them from above, neutrally, and realise your thoughts don’t have to control, define or absorb you unless you allow them to.
Brain Dump
Another thought-oriented exercise that might feel nice to do every now and then: doing a brain dump. Take a pen and a piece of paper, and write down everything that comes to mind. Any mental notes you’re trying to hold, any worries that are on your mind, any random, insignificant observations. Write them all down. This is a great way to feel like you’ve emptied your brain and you have a bit more room to breathe.
Follow A Guided Meditation
I’m not big into meditation myself, but I do enjoy a good guided session from time to time. If you’d like to meditate more but struggle with doing nothing and being completely still, a guided meditation might be more to your liking. There are some wonderful apps out there that offer professional guided meditations, but you could also look one up on YouTube. It can be a great way to completely relax for a couple of minutes. A great thing to do before bed!
Focus In Social Situations
When you’re hanging out with friends, be present and in the moment. Put your phone away, and fully engage in the conversation. Don’t be afraid of silences, if they occur. Truly listen to what is being said and take your time to respond. In short, single task in social situations. It’s very rewarding.
Utilise Idle Moments
Those little in-between moments, when you don’t really know what to do with yourself and tend to grab your phone, are great opportunities to practice some mindfulness. Try returning to the present moment when you’re waiting for the bus, in line at a cafe or on the elevator. When you don’t have to be doing anything else, use that time to check in with yourself and enjoy a bit of “nowness”.
