Mindfulness is a powerful habit that can help you deal with big things, like sticking to your goals or defusing tension with your partner. It can also be useful on a daily level to improve your health, but only if you practise it. Here's one daily approach. Image from nseika.
Even if you only have a few minutes for a mindfulness check-in, divide it into these three parts to make the most of your time. The point isn't to analyse during this check-in, but just to focus and acknowledge.
- Emotions: How do you feel in this moment? Anxious? Calm? You might be surprised by how generally stressed, or not, you feel even when you're not thinking or doing anything in particular.
- Mental State: Where is your mind at? Are you struggling to check-in? Focus on acknowledging your thoughts and then letting them float out of your mind. Mindfulness isn't about having a blank mind, but about exercising your ability to focus on or let certain feelings or thoughts go.
- Physical: How do you feel physically? Are your shoulders tense or your brow furrowed? Recognise what your body is feeling and narrow in on parts that are tight, then relax them during your check-in.
Mindfulness can be difficult to make a habit, but the only way to get better is by practising often. Structuring your check-ins to focus on the above three areas, and you'll have a meaningful and well rounded mindful practice.
A Daily Mindful Check-In Practice [Mindful.org]