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20 Simple Things You Can Do Daily To Become A Mindful Person

20 Simple Things You Can Do Daily To Become A Mindful Person

The world we are living in today has taken away our ability to truly appreciate the little things that we should be thankful for. Mindfulness helps us see the little things that we have unconsciously neglected due to the hectic daily routines and busy schedule in our lives. Being mindful not only helps us become a calmer individual, but also saves us from a lot of trouble. It helps us be more productive without making the unnecessary errors. Often, we make bad decisions or mistakes because we weren’t mindful enough to notice the subtle things that are happening around us. However, if we practice mindfulness, we will gradually become more aware of the things that are happening around us. We also better understand our own emotions and our physical state, which lead us to a healthier and happier life.

Here are 20 simple things you can do every day to become a more mindful person:

1. Observe your breathing.

Take a few second of your day to observe your breathing. Take a longer inhale than you usually do, and then take a longer exhale than you usually do. We often act based on our emotions, where it gets us into unwanted outcome. This practice will help you to calm yourself down during those situations, while observing your physical and emotional state.

2. Look at yourself in the mirror.

Looking yourself in the mirror helps you observe your own facial expression. You can see how you look when you smile or when you frown, even when you are feeling angry. This will help you better adjust to your reaction towards others when you are dealing with them.

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3. Savor every bite while you eat.

Focus on chewing while eating. Put your devices aside, and turn off the television. Enjoy every bite of your meal. This will not only help with your digestive system, but also help you practice focusing on your current action and appreciating the food you are eating.

4. Listen to soothing music.

Turn on relaxing and soothing melody and really listen to it. Lay down or sit in the most comfortable position, close your eyes and feel the music in your soul. Soothing melody will help you clear your mind and thoughts after a busy or stressful day.

5. Read a book.

Reading takes a lot of your focus. Reading not only gives you useful knowledge, but also helps you form a focused meditation. While you are going through every word, you are practicing mindfulness at the same time.

6. Go for a walk.

Our legs are our unsung heroes that take us to and fro, day in and day out, throughout our lives. Going for a walk gives you the opportunity to show gratitude to your legs as well as your entire body, while appreciating the things around you. You also get a clearer mind after a good long walk.

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7. Organize something at work or home.

Having your home or workplace in disarray can cause anxiety and stress. Getting organized is a simple way to reduce your stress and improve the quality of your life. While you are picking up bits and pieces of objects during the process, you are also practicing mindfulness when you consciously observe each placement of the object while organizing them.

8. Write a journal.

Research shows that people who practice writing in a journal reap physical and emotional benefits. They also raise their potential to increase their longevity. Sharing your thoughts in your journal helps you reduce the amount of worry and depressive symptoms. You clarify your thoughts and emotions when you express them in writing, and that helps you better understand yourself at a deeper level.

9. Cook yourself a meal.

The aromatic scents of cooking have beneficial effects to your mood. The process of cooking, like chopping vegetables; for example, can actually take the edge off a stressful day. Cooking gives you a sense of calmness while also providing an important health measure.

10. Set small daily goals.

Breaking down your goals into smaller ones helps you be more specific to what you aim to achieve on a daily basis. It can be as simple as taking your dog for a walk or cleaning up your house. Take the time to acknowledge yourself for each goal that has been accomplished, and for doing something meaningful for yourself.

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11. Observe the people around you.

Taking the time to observe the people around you helps you notice things that seemed oblivious before. You get an idea of the variety of perspectives, raising your awareness by releasing the norms and values from different people. This also gives you an eye-opening experience, helping you better learn the quality of mindfulness.

12. Help someone.

Research suggests that human beings who live for others lead incredibly successful lives, and show lower rates of depression and stress. A simple gesture like helping your family with chores or helping an elderly cross the road can do wonders. By doing someone a small favor, you increase positive feelings toward yourself while making their life a little better. This gives you a mindful awareness of a purposeful life.

13. Let loose and laugh.

Laughing releases endorphins and brings more oxygen and energy into your body while also improving your immune system. Some of us may need the assistance of entertainment to laugh, but really you can find humor in every little thing in life. Just try laughing for the sake of laughing and you will realize that you are actually very present during the process. Being present is the key to mindfulness.

14. Create art.

Engaging in creative work helps you get into a flow state of heightened awareness and consciousness. Creative activities like baking, doodling, or singing help you quiet down your mind and help you focus on the moment, thus improving your practice of mindfulness.

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15. Turn off your devices.

Every once in a while, turn off your devices and engage with the natural world around you. Have a proper conversation with the people around you. This helps you put yourself under the right condition while you freshen up before proceeding with the endless task on your to-do list. You will find yourself much more productive after the simple break and refreshing yourself with this tip.

16. Meditate.

Enjoy the silence after the endless distraction from the people and things around you. Take the time to put down all the things that you are working on, sit down in a comfortable position, and observe your entire body. Focus on feeling each part of your body functioning while clearing away the stress that you obtain throughout the day.

17. Exercise.

When you exercise, you focus your attention on your sensations, breathing, and the movements of your body. This helps you let go of distractions and your endless thoughts while developing a healthy loving relationship with your body. You learn to listen to the needs of your body and to focus on current events.

18. Write sticky notes.

Jotting down your thoughts in a few words is an incredible way to train mindfulness. Simply write down things that you want to remind yourself to remember and stick them around your house or your desk at work. You can jot down “smile” or “be mindful” to remind yourself to do the simple gesture you normally get distracted from.

19. Take a long bath.

A soothing hot bath relaxes your tired muscles and provides you with a relaxing atmosphere, allowing you the temporary feeling of escape from your daily activities. It helps your breathing become slower and deeper, allowing you to stay in the present moment.

20. Give a genuine compliment.

Give someone you know a genuine compliment at lease once a day, and be specific with it. For example, you could tell them something like, “I appreciate the way you smiled generously at that stranger earlier today”. This practice of noticing what people around you do well and giving genuine compliments adds new warmth, intimacy, and responsiveness to your relationship with them. It helps you realize the beauty of the people you love. You show  them appreciation when you take the time to truly observe them mindfully.

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Crystie Lim

Life Coach

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Last Updated on May 21, 2019

How to Communicate Effectively in Any Relationship

How to Communicate Effectively in Any Relationship

For all our social media bravado, we live in a society where communication is seen less as an art, and more as a perfunctory exercise. We spend so much time with people, yet we struggle with how to meaningfully communicate.

If you believe you have mastered effective communication, scan the list below and see whether you can see yourself in any of the examples:

Example 1

You are uncomfortable with a person’s actions or comments, and rather than telling the individual immediately, you sidestep the issue and attempt to move on as though the offending behavior or comment never happened.

You move on with the relationship and develop a pattern of not addressing challenging situations. Before long, the person with whom you are in relationship will say or do something that pushes you over the top and predictably, you explode or withdraw completely from the relationship.

In this example, hard-to-speak truths become never- expressed truths that turn into resentment and anger.

Example 2

You communicate from the head and without emotion. While what you communicate makes perfect sense to you, it comes across as cold because it lacks emotion.

People do not understand what motivates you to say what you say, and without sharing your feelings and emotions, others experience you as rude, cold or aggressive.

You will know this is a problem if people shy away from you, ignore your contributions in meetings or tell you your words hurt. You can also know you struggle in this area if you find yourself constantly apologizing for things you have said.

Example 3

You have an issue with one person, but you communicate your problem to an entirely different person.

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The person in whom you confide lacks the authority to resolve the matter troubling you, and while you have vented and expressed frustration, the underlying challenge is unresolved.

Example 4

You grew up in a family with destructive communication habits and those habits play out in your current relationships.

Because you have never stopped to ask why you communicate the way you do and whether your communication style still works, you may lack understanding of how your words impact others and how to implement positive change.

If you find yourself in any of the situations described above, this article is for you.

Communication can build or decimate worlds and it is important we get it right. Regardless of your professional aspirations or personal goals, you can improve your communication skills if you:

  • Understand your own communication style
  • Tailor your style depending on the needs of the audience
  • Communicate with precision and care
  • Be mindful of your delivery, timing and messenger

1. Understand Your Communication Style

To communicate effectively, you must understand the communication legacy passed down from our parents, grandparents or caregivers. Each of us grew up with spoken and unspoken rules about communication.

In some families, direct communication is practiced and honored. In other families, family members are encouraged to shy away from difficult conversations. Some families appreciate open and frank dialogue and others do not. Other families practice silence about substantive matters, that is, they seldom or rarely broach difficult conversations at all.

Before you can appreciate the nuance required in communication, it helps to know the familial patterns you grew up with.

2. Learn Others Communication Styles

Communicating effectively requires you to take a step back, assess the intended recipient of your communication and think through how the individual prefers to be communicated with. Once you know this, you can tailor your message in a way that increases the likelihood of being heard. This also prevents you from assuming the way you communicate with one group is appropriate or right for all groups or people.

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If you are unsure how to determine the styles of the groups or persons with whom you are interacting, you can always ask them:

“How do you prefer to receive information?”

This approach requires listening, both to what the individuals say as well as what is unspoken. Virgin Group CEO Richard Branson noted that the best communicators are also great listeners.

To communicate effectively from relationship to relationship and situation to situation, you must understand the communication needs of others.

3. Exercise Precision and Care

A recent engagement underscored for me the importance of exercising care when communicating.

On a recent trip to Ohio, I decided to meet up with an old friend to go for a walk. As we strolled through the soccer park, my friend gently announced that he had something to talk about, he was upset with me. His introduction to the problem allowed me to mentally shift gears and prepare for the conversation.

Shortly after introducing the shift in conversation, my friend asked me why I didn’t invite him to the launch party for my business. He lives in Ohio and I live in the D.C. area.

I explained that the event snuck up on me, and I only started planning the invite list three weeks before the event. Due to the last-minute nature of the gathering, I opted to invite people in the DMV area versus my friends from outside the area – I didn’t want to be disrespectful by asking them to travel on such short notice.

I also noted that I didn’t want to be disappointed if he and others declined to come to the event. So I played it safe in terms of inviting people who were local.

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In the moment, I felt the conversation went very well. I also checked in with my friend a few days after our walk, affirmed my appreciation for his willingness to communicate his upset and our ability to work through it.

The way this conversation unfolded exemplified effective communication. My friend approached me with grace and vulnerability. He approached me with a level of curiosity that didn’t put me on my heels — I was able to really listen to what he was saying, apologize for how my decision impacted him and vow that going forward, I would always ask rather than making decisions for him and others.

Our relationship is intact, and I now have information that will help me become a better friend to him and others.

4. Be Mindful of Delivery, Timing and Messenger

Communicating effectively also requires thinking through the delivery of the message one intends to communicate as well as the appropriate time for the discussion.

In an Entrepreneur.com column, VIP Contributor Deep Patel, noted that persons interested in communicating well need to master the art of timing. Patel noted,[1]

“Great comedians, like all great communicators, are able to feel out their audience to determine when to move on to a new topic or when to reiterate an idea.”

Communicating effectively also requires thoughtfulness about the messenger. A person prone to dramatic, angry outbursts should never be called upon to deliver constructive feedback, especially to people whom they do not know. The immediate aftermath of a mass shooting is not the ideal time to talk about the importance of the Second Amendment rights.

Like everyone else, I must work to ensure my communication is layered with precision and care.

It requires precision because words must be carefully tailored to the person with whom you are speaking.

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It requires intentionality because before one communicates, one should think about the audience and what the audience needs in order to hear your message the way you intended it to be communicated.

It requires active listening which is about hearing verbal and nonverbal messages.

Even though we may be right in what we say, how we say it could derail the impact of the message and the other parties’ ability to hear the message.

Communicating with care is also about saying things that the people in our life need to hear and doing so with love.

The Bottom Line

When I left the meeting with my dear friend, I wondered if I was replicating or modeling this level of openness and transparency in the rest of my relationships.

I was intrigued and appreciative. He’d clearly thought about what he wanted to say to me, picked the appropriate time to share his feedback and then delivered it with care. He hit the ball out of the park and I’m hopeful we all do the same.

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Featured photo credit: Kenan Buhic via unsplash.com

Reference

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