As we enter a new year, we’re focused on creating our best intentions and setting priorities for the months ahead. One way the HAPARI team is starting the new year is by increasing our mindfulness. In today’s post, we share four tips to help you be more present, calm and centered throughout the day. Check it out!
4. Focus your mind through meditation
One of the most important steps towards mindfulness is learning to focus your mind. Instead of letting thoughts continually happen floating from topic-to-topic creating anxiety and stress, practice the skill of focus, calm, and presence. This isn’t something that comes naturally for most of us in today’s digital-heavy and fast-paced environment.
Challenge yourself to take a few minutes each day to meditate and focus your mind. You can do this by sitting down in a quiet space or from wherever you currently are — maybe that’s during a short 10-minute break from work or first thing in the morning before you get out of bed. Take a few deep breaths and focus your mind on an intention or goal for the day. If your mind starts to wander to other thoughts, that’s okay and completely normal, just gently shift your thoughts back to your intention and breath.
3. Practice being present
It can be challenging to be fully present. From notifications to texts to kids to the never-ending to-do lists, it’s so easy to let ourselves be constantly running from thing to thing. When we do this, though, we often create anxiety and stress within ourselves because we constantly feel behind or like we need to move to the next thing. The challenge is to practice being present.
Wherever you are throughout the day — whether that’s at work, at home, the grocery store, etc. — practice just being there. That’s it. You don’t need to be multitasking constantly about the next “thing” or “place to be”. Practice being where you are by using your five senses. What do you see? What do you hear? What can you smell? Are you touching something, what does that feel like? Are you tasting something? By doing a quick check in with your senses, you can immediately ground yourself in the present moment. Try it!
2. Get outside for a at least a short time each day
We know how important it is to get outside each day. In fact, according to Health Matters, spending time outside helps improve anxiety, depression and other mental conditions, regulate your immune system, improve your vision, and enhance brain function. That’s a lot of health benefits just from getting outside!
Spending time in nature can also help with mindfulness. During the pandemic, so many of us have transitioned to working from home. While there are many benefits to this, it’s easy to fall into a rut of waking up and starting work immediately. Without being forced to go into the office, we can easily not leave the house or go outside all day. It’s time to change that! Going outside can give us the mental break we need to refocus, relax, and reset. We challenge you to spend at least 5-10 minutes each day outside this week.
1. Practice mindful breathing
Our last tip to increase mindfulness is to use your breathing as a tool. What do we mean by that? Breathing can quite literally calm your entire body. Breathing techniques can diminish stress, increase focus, and ultimately improve mindfulness. The best part about it? We’re all already doing it! With a few tweaks and a conscious focus, you’ll be able to use breathing as a way to calm your mind and body.
To practice mindful breathing, you need to start noticing your breath; your inhale and exhale rhythms. Challenge yourself to take deeper breaths in through your nose, holding it, and then exhaling through your mouth. Repeat 5-6 times. Can you do each one for one second longer than the previous round? You can practice deep breathing while also meditating on an intention or a thought. So, the next time you’re feeling stressed or scattered, try deep breathing exercises to calm your body and your mind.
Ready for more lifestyle articles, product features and healthy living tips? Check out the other articles in our HAPARI blog. We include special product spotlights, healthy eating and fitness advice, and exclusive insider deals on our swimwear. See you there!