How to Get More Mindful Right Now
Mindfulness is a concept human beings have extensively practised and studied for thousands of years. Beginning with the now popular Zen Buddhism in ancient philosophies, the various mental and spiritual benefits are especially important in today's frenetic digital pace.
Stress and anxiety are higher today than ever, and individuals have naturally been turning inward throughout the pandemic to handle the additional mental load.
According to the World Health Organization, there has been a 25% increase in anxiety and depression worldwide.
Stress and Anxiety Reign in 2022
With a considerable increase in stress factors introduced by the pandemic and a frantic pace of digital information and connectivity, individuals require the respite that becoming mindful can provide—even amidst the chaos.
We've put together this helpful article to outline different methods which can help you hone your "mindfulness muscles." You can train and develop your ability to enter the "inner citadel," the state of quiet internal peacefulness despite the external chaos.
With a well-trained, mindful brain and the proper mental clarity, you can become more mindful right now and shut out the external stressors that can distract and detract from your genuine enjoyment of the present moment.
1. Stop everything you're doing
Often, we find ourselves moving from one task to another, from one screen to another, or from one entertainment source to another. Extensive research has been conducted by the University of California Irvine, showing that it can take 20 to 30 minutes after a disruption to refocus your brain's attention entirely on the task that was previously at hand.
Within the time you spend working, there are countless disruptions and distractions that your mind subconsciously needs to sort and filter, making numerous decisions about what to filter, what your next steps should be, and the various pings and notifications. Research has shown that taking a break before fatigue sets in can help better absorb learned concepts and give your brain a break from all stimulation. Step back, take a break from it all, and:
2. Take a breath
Bringing yourself to the present moment with a short period of deep breathing techniques has been medically proven to send calming signals to the brain and parasympathetic nervous system that it is “time to relax” and can slow a racing heartbeat.
During stressful moments, try centring yourself through deep breathing techniques that can help take your mind's focus off of the external stimulation and back to a calm, internally focused state.
3. Turn your phone off
We all know that cell phones are highly distracting. Earlier in this article, we discussed the detrimental impact of constant disruption from the present task at hand and how it can take an average of 23 minutes to refocus. Unless your work requires you to be on-call, there’s no reason to truly be connected all the time.
Start with small breaks, up to 30-minute blocks of focused time on a work project or physical activity. You can also start using the "Do Not Disturb" feature and leave your phone in your bag or purse. Another helpful method is to create set times in your calendar to check your phone and get back to missed texts or calls.
4. Singular Focus
Many of us think that we are great multitaskers, but the harsh truth is that multitasking is not a function in which human beings are very proficient. You may have the impression that you can multitask; however, this is your brain's ability to switch very quickly between areas of focus. Your brain switches between tasks and associated details at lightning speed, but this creates a faster rate of fatigue. More complex tasks become more error-prone and less efficient when multitasking.
It may feel slow, inefficient and unproductive to focus on only one task. However, to strengthen your mindfulness and execute tasks to the best of your ability, this singular focus will allow you to move more efficiently through your to-do lists without missing important details due to "multitasking."
5. Mindfulness opportunities are everywhere around you.
Everyday activities can enhance your mindfulness, so long as you are not trying to distract yourself with entertainment. The next time you are going for a walk, you can focus internally on your thought processes and breathing patterns. There are countless opportunities to practice mindfulness and reap its benefits in your day-to-day life. From vacuuming to washing dishes to a morning (or evening) jog, you can opt to practise mindfulness instead of reaching for your phone for entertainment—your brain will thank you for the break from all the stimulation!
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The Calm Mind is a life coaching service that helps our clients to discover a sense of calmness and clarity.
Our clients benefit from our teachings, learning to build and maintain impactful and meaningful relationships, increase their productivity, and build their paths to happiness from the ground up. Book your free session today with Ashish Singh for 45 minutes to rediscover and rekindle what brings joy and contentment to your life.