How To Turn Mindless Activities Into Mindful Moments

There are plenty of activities we do in our daily lives completely mindlessly. What do we mean by this? Well, have you ever pulled up outside your house and had no idea how you got there? You were so zoned out that you didn’t even realize you were driving? Both terrifying and impressive, this is a perfect example of a mindless activity! Being on auto-pilot or deep in thought takes us out of the present. In the long term, spending too much time inside your head can lead to overall unhappiness. Not to mention it puts you at risk of accidents. In this article, we’ll look at ways to anchor yourself in the moment and turn mindless activities into mindful moments!

The negative impact of mind-wandering

Mind-wandering is exactly what it sounds like; when you’re physically present but mentally miles away. It’s something we all do, especially during mundane tasks. Psychologists at Harvard University discovered that people spend on average 46.9% of their waking hours thinking about something other than what they’re doing. That’s nearly half of our day spent mindlessly! The same study also found a link between mindlessness and unhappiness. “A wandering mind is an unhappy mind” claims the lead psychologist. In the long term, mindlessness can also lead to:

• a lack of productivity;
• difficulty concentrating;
• failure to meet deadlines;
• misunderstandings;
• silly mistakes;
• burn-out
• clumsiness;
• accidents;
• obsessive thoughts;
• relationship issues;
• detachment from reality;
• and stress, which can cause other mental health problems such as depression and anxiety.

If you’re starting to panic, fear not! There’s plenty you can do to combat your mind-wandering and anchor yourself in the present. Let’s discuss a little something known as mindfulness!

What is mindfulness?

You’ve probably heard the word mindfulness thrown around before, but what exactly is it? Well, mindfulness is the ability to be fully present and aware of what we’re doing. This means focusing on the moment and what’s happening, without feeling overwhelmed. Most of us are consumed with thoughts of the past or future. But with mindfulness, your mind is still and focuses on your bodily sensations and surroundings, free from judgment. If this sounds complicated, don’t worry, it really isn’t! Mindfulness is something we can all do, you just have to tap into it.

And what is mindfulness meditation?

There are many different ways to cultivate mindfulness in your life, and one of these is through meditation. Mindfulness meditation is a Buddhist practice where the basic principles of mindfulness are used to create a meditative state. Using your breath to anchor yourself in the moment, you monitor your thoughts, surroundings, and bodily sensations. During this time, it’s normal for your mind to wander. Simply let the thoughts pass and bring your attention back to your breath. It’s a good idea to practice mindful meditation a couple of times a week.

What are the benefits of mindfulness?

Numerous researchers at UCLA, have discovered that practicing mindfulness has a wide range of benefits, such as:

• decreasing anxiety, depression, and stress;
• regulating emotions;
• boosting positivity;
• increasing overall wellbeing;
• improving concentration levels;
• improving immunity-health;
• improving sleep quality;
• reducing blood pressure;
• greater bodily awareness;
• improving communication skills;
• improving work performance;
• and reducing burnout.

Who would have thought that simply being present could give us so much? To be more mindful, incorporate meditation into your life and check out the following tips.

5 mindless activities to turn into mindful moments

You don’t have to sit crossed-legged on the floor and meditate for hours to practice mindfulness. You can incorporate mindfulness throughout your day in the simplest of tasks. Here are five daily activities to give mindfulness a try.

1. Mindful showering

Showers are often a time of contemplating, decision-making, and role-playing. However, showering is also a perfect opportunity to practice mindfulness. Next time you shower, give the following a go:

• Pay attention to your body: clear your mind of any thoughts and focus on your body. Feel the warm water splash against your skin. Focus on your movements and sensations as you clean yourself.
• Focus on your senses: notice the smell of your shampoo. Listen to the gush of water from the showerhead. Watch as steam fills your bathroom and water droplets trickle down the wall. Feel the shampoo froth beneath your fingertips as you wash your hair.
• Take your time: don’t rush or think about what you have to do next. Be slow and calm. Gently wash your hair, and then slowly scrub your whole body. There’s no rush.
• Practice gratitude: acknowledge how lucky you are to have running water in your home. As you scrub your body clean, be thankful for each individual part, and all they do for you.
• Conclude mindfully: even when the shower stops, continue being mindful. Gently pat your body dry with a towel. Massage moisturizer into your skin. Finally, tidy your bathroom so it’s ready for the next time you use it.

2. Mindful walking

Getting from A to B can be an activity in itself. Instead of rushing or thinking about how much longer a journey you have, give mindful walking a try.

• Take out your headphones: instead of listening to music or a podcast, be fully present in your surroundings.
• Focus on your breath: before you start walking, pay attention to your breath. What’s it like? Notice how it changes as you start walking.
• Pay attention to your body: notice how you walk or the way your arms swing. How do your legs and feet feel? Can you feel the ground beneath your shoes?
• Focus on your surroundings: pay attention to the sights around you. Notice the color of the sky or the intricacy of the buildings you pass by. What can you smell? Can you feel the heat of the sun on your face? If this is too distracting and your mind starts to wonder, that’s okay. Bring your attention back to your body.
• Practice gratitude: be thankful for each step your legs allow you to take. Acknowledge your body and all its strength and ability to transport you from place to place. Show gratitude for your surroundings; their beauty and liveliness.

3. Mindful working out

Do you rush through exercises at the gym? Or just want to get it over and done with? Instead, give mindfulness a try. Taking a more mindful approach at the gym can actually give your better results.

• Focus on your breath: before you begin, take note of your breath. Notice how it changes throughout the different stages of your workout.
• Take out your headphones: listening to music while you work out is fun, but it can cause your mind to wander. Remove your headphones and concentrate fully on each exercise.
• Focus on mind-muscle connection: bring your attention to your body as it moves. Envision the particular muscle you’re working on and focus on the tension you create during a movement.
• Take it slowly: don’t rush through reps. Focus on your body at all times to keep the correct form. Use a mirror to see if your movements are right.
• Manifest your goals: if you start to tire, envision the results you’re after. Bear in mind the strong, healthy, and beautiful body you’re working towards. Once you’re motivated again, bring your attention back to your body.
• Notice how you feel: once you’ve finished exercising monitor how you feel. Do you have more energy? Do you feel elated? Do you feel better than you did before?

4. Mindful eating

Mindless eating is something we’re all guilty of from time to time. Think eating in front of the TV, on the go, or rushing through a meal. While many of us think that eating is something to accompany another activity, eating is actually an activity in itself. Check out these tips to give mindful eating a go.

• Make conscious purchases: mindful eating begins in the supermarket. Buy natural foods packed with minerals and nutrients. If you can, purchase eco-friendly and fairtrade items.
• Remove any distractions: put your phone in another room. Turn off your TV or laptop. Dedicate this time solely to eating.
• Eat small portions: give yourself a smaller portion to prevent overeating. If you’re still hungry, you can always have seconds.
• Show appreciation: before you dig in, really look at your plate of food. Look at all the colors and textures and appreciate how delicious they look.
• Take small bites: take it slowly, there’s no rush. Take small bites and put your knife and fork down in between. Sip some water while you eat. This will also help you to know when you’re full.
• Enjoy the flavors: eat slowly and really saber all the different flavors. Can you taste the different seasonings? Or feel the different textures blend and complement each other?
• Practice gratitude: as you eat, think about how lucky you are for this meal. Think about all the different hands that have worked hard to bring you this food and how grateful you are.
• Listen to your body: stop if you start to feel full, no matter how much is left. Or, if you’re still hungry, give yourself another small portion.
• Don’t rush: avoid immediately getting up once you’ve finished eating. Sit for a few moments and allow your food to digest. Maybe even drink mint tea to help with digestion.

5. Mindful cleaning

What? Mindful cleaning? Surely this is a joke? But actually, cleaning is very therapeutic. So, instead of rushing to get housework done or feeling resentful towards your messy family members, give mindfulness a go.

• Slow down: take time and care. Use slow movements and focus on the task at hand rather than concentrating on what you’ll do next.
• Pay attention to your hands: feel the warm soapy water as you wash the dishes. Or the soft fabrics as you fold the laundry.
• Focus on your senses: notice the citrusy fragrances of the cleaning products. Watch as your surfaces become clean before your eyes. What sounds can you hear? The squelching of a mop? Or a squeaking mirror as you clean it?
• Practice gratitude: as you clean, be appreciative of your beautiful home. To the clothes you wear, the dishes you use, and all the sentimental ornaments that surround you.
• Organize your surroundings: give everything a special place and always put it back. Keeping on top of housework daily will prevent it from building up.
• Get your family involved: if you have kids, delegate some chores to them. Show them from an early age how important it is to keep their environments clean and tidy.

More mindful moments…

We’ve got one last suggestion for you, and it’s a good one! Make any moment a mindful moment with Beginning.com’s sound journeys. Immerse yourself in three-dimensional soundscapes combining nature sounds, relaxing frequencies, and original music. Just use headphones and relax! Clear your mind and really sink into the present moment.