The world we live in today has robbed us of our ability to appreciate the little things, the things we should be grateful for. Little by little, we’ve let the immediacy, the excess of information, and the speed with which everything revolves around us prevent us from enjoying the seemingly insignificant things. Fortunately, we always have time to retrace our steps.
Mindfulness is a path that will help us see the little things we’ve been unconsciously neglecting due to our busy schedules and hectic lives. In fact, being mindful not only helps us relax but also saves us a lot of trouble. It also allows us to be more productive, make fewer mistakes, and make better decisions. It also helps us become aware of what’s going on inside us, so we can more easily connect with our deepest emotions and desires.
To achieve all these benefits, you don’t need to wear an orange robe and spend several hours a day meditating in the lotus position, like Buddhist monks. There are small changes you can make in your daily life to become a mindful person.
Small changes, big results
1. Observe your breathing. Spend just five minutes a day observing your breathing. In fact, did you know that our breathing pattern is often inadequate because it’s too rapid and shallow? This ends up affecting other body processes. So, take a deeper and longer inhalation than usual, and then exhale slowly. This exercise, which you can practice for just five minutes, is ideal for relaxation and also helps synchronize your heart rate, making it more regular. During those five minutes, you shouldn’t think about anything; just focus on your breathing. When you’re done, you’ll feel calmer and more energized.
2. Take a walk alone. These days, we spend very little time alone. When we’re not surrounded by people, we’re connected. However, we need solitude to connect with our deepest selves. So, consider taking a walk alone, even if it’s just for ten minutes. During this time, don’t give way to worries or unfinished business. Simply enjoy your surroundings, freeing your mind from the weight of thoughts. After a walk, you’ll be able to see things more clearly.
3. Savor every bite. We don’t always have the time to eat. However, make sure you have a mindful moment for food every day. Turn off your devices and dedicate yourself to enjoying that moment. Feel the texture of your food and its flavors. It’s about appreciating food, without rushing, to rediscover the pleasure in the small, everyday things. Plus, your digestion will thank you for it, too.
4. Set small daily goals. Sometimes we get stuck because we don’t know where to start. However, every journey begins with the first step. Set small goals that you can achieve every day, something as simple as smoking one less cigarette or going for a 10-minute walk. When you set goals and achieve them, no matter how small, your self-confidence automatically increases. You feel that if you put in the effort, you can do anything. And that feeling of empowerment is essential to achieving your goals in life and feeling better about yourself.
5. Observe the people around you. It’s not about scrutinizing their private lives, but rather about connecting with others for a few minutes each day, even from a distance. You’ll notice things that had previously gone unnoticed in your haste, like the beautiful smile of a neighbor or the enormous kindness of a colleague. Try to become a mere observer, without making value judgments, just observing the reality unfolding before your eyes. It’s a very revealing experience that, in the long run, will significantly improve your interpersonal relationships because it will make you a more sensitive person.
6. Create art. It’s not about aiming to become a famous painter, but rather about finding the artistic activity you enjoy most and dedicating a few minutes to it each week. In fact, it’s been shown that creative work helps us enter what’s known as “stream of consciousness.” It’s a state in which we’re fully present, with all five senses focused on what we’re doing, but practically disconnected from the outside world. You don’t have to worry about the outcome; just enjoy it and let out what’s inside you, using art as a means of expression.
7. Help someone. People who help others and engage in volunteer activities feel more satisfied with their lives and report less stress and depression. This is because, in the act of helping, we help ourselves. It’s not necessary to make grand gestures; helping an elderly person cross the road, contributing to household chores, or simply listening to someone in need is also helping. Being aware that others need you and knowing you did something good for them will make you feel better about yourself.
8. Get lost. With GPS navigation systems, guided tours, and carefully planned trips, there’s little room for improvisation. However, from time to time, it’s a good idea to get lost on an unfamiliar street and let new corners surprise you. Try, at least once a week, to wander aimlessly, letting your instinct guide you and paying attention to everything you discover along the way. It’s a very stimulating experience.
9. Look in the mirror. Make the mirror your best ally, not to show off, but to get to know yourself better. When you feel sad, frustrated, stressed, or angry, look in the mirror and notice your facial expressions. You’ll likely discover a completely different person. As you become aware of the changes emotions cause in your face, you can learn to manage them better. Your emotional health and interpersonal relationships will benefit the most.
10. Give a genuine compliment. Once a day, consider giving a genuine compliment. It’s not about giving praise for the sake of it, but rather about being attentive to what’s happening around us and recognizing the positive things, those details we appreciate. Letting the person know will improve their day and help you create a relationship of intimacy, warmth, and mutual accountability. It doesn’t have to be something special, just a small detail you noticed and liked.
Remember that being a “mindful person” simply means learning to live in the here and now, without judgment and with an open mind.
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