Modern society is a society of rabid, feverish rhythms of life. The more we can do in one day, the better for us. The more tasks we manage to take on, the more successful we will become. Time is money. We want everything at once and immediately.

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We live our lives in constant expectation of the next thing that needs to be done, and we lose sight of what we are doing now. We go around the world like on autopilot, worrying only about what will happen in the future, and not paying attention to what we are doing in the present.

This philosophy of life becomes destructive to our well-being and quality of life, and entails many pathologies and psychological problems. And this is the situation where Mindfulness Meditation can really help us. This kind of meditation comes from Buddhist traditions, but its practice does not depend on religion and spirituality.

Credit: Freepik

Credit: Freepik

It is nothing more than focusing on the present moment, accepting it as it is, without the intention to change or criticize it. Mindfulness gives us all the benefits of meditation. It reduces stress and anxiety, improves attention, and reduces the cycle of obsessive thoughts. These are the thoughts that make us feel bad, and we want to get rid of them, but they do not leave us alone.

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If you want to feel like a healthy person both physically and mentally, then you should add mindfulness to your daily routine. It's not as difficult as you think. Here are 11 ways to make mindfulness part of everyday life starting today:

#1. One Minute of Mindfulness

You can make mindfulness part of your everyday life by adding short “meditation minutes” to your daily routine. You just need a clock or timer for this exercise. Set the time for one minute. During this time, you need to focus your attention on breathing, and nothing else. You can practice this exercise with your eyes either open or closed.

Credit: Freepik

Credit: Freepik

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#2. Mindful Listening

When you have a dialogue with another person, most often you do not focus on what your partner says, you think about what to answer and does not pay attention to his speech. In this case, we recommend trying to use your time as an exercise in mindfulness when you will have a conversation with a loved one or co-worker. You need to really listen to what they are talking about. Focus all of your attention on the other person. You will be amazed at the power of listening.

#3. Transformational Chores

The next time you do your ordinary household tasks, you need to turn them into mindfulness sessions. While preparing the dinner or doing the laundry, focus all of your awareness on the task at hand, in the present moment. You must be completely involved in what you are doing, and do not be distracted by these unnecessary thoughts in your mind.

Credit: Freepik

Credit: Freepik

Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.

Try now BetterMe: Meditation

#4. Eating Mindfully

In fact, eating mindfully will help you regain the pleasure of food. It is proved that mindful eating helps in weight loss process, and also helps healthy digestion. While eating, turn off all distractions and focus on your immediate experience. Before you begin to eat, pause. Look at your food, take notice of the scent. When you eat take small bites and eat slowly.

#5. Slow Down

Physically slowing down helps us to mentally slow down. And you will get more pleasure out of life when you slow down like this. Take some time out to eat a meal and really connect with your family. You can also walk barefoot on the grass, enjoying the sensation. Do one thing at a time and be there, fully.

Credit: Freepik

Credit: Freepik

#6. One Thing At A Time

We are always in a hurry. We always want to do many tasks at a time in order to achieve good results. However, this all does not make us stronger, it simply devastates us both physically and mentally. In this case we recommend changing your focus to doing just one thing at a time. Take on each task with full awareness, one by one. When mindfully doing a task, you are less prone to rushing, mistakes or forgetting details. By doing one thing mindfully at a time, you will become more efficient with the task, and finish it without feeling worn out or tense.

#7. Self-Observation

Start listening to the voice in your head as often as you can, especially any repetitive thought patterns. When you listen, try to make it an impartial witness. And you will soon realize, “there is the voice, and here I am listening to it. I am not the mind.” You do not need to believe your thoughts. Do not take them seriously. Watch them and question them. In this way, thoughts and conditioned, reactive ways of living and thinking lose their hold over you.

#8. Do…nothing

Today we have repeatedly said that a modern society dictates its rules, where all people must hurry somewhere and constantly do something. You can not just sit and do nothing even for a few minutes. However, you can! You even have to do... nothing. Take some nothing time each day. Sit for five minutes and do… nothing. Sit silently in a favorite chair or in a sunny spot outside. Bring your full awareness into the present moment and to your sensory perceptions. In these five minutes, you will be completely satisfied for the whole day.

Credit: Freepik

Credit: Freepik

#9. Mindful Walking

Before even rising out of your chair, turn your attention to your intent to walk mindfully. Rise and allow yourself to become aware of the sensation of standing. Put your attention on your body. Pause, and take one conscious breath. Begin to move your feet. If possible you can walk slowly and deliberately to aid you in your practice. Notice how the floor feels under your feet, how your clothes feel sloshing around your body. Pay attention to the details in your surroundings. Be present in this moment and enjoy.

#10. Use your senses

In order to make mindfulness part of your everyday life, you can use your senses. Wherever you are and whatever you are doing, give your senses your fullest attention. The fact is, you can turn any moment of your life into a mindfulness practice by this method.

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#11. Urge Surfing

Most people have urges, cravings, impulses, and addictions. Practicing mindfulness, you do not have to fight an urge. You can simply be there to observe it with mindful awareness. This technique is called urge surfing. With urge surfing, we bring awareness into the urge itself (how it feels in the body, in the moment). We simply acknowledge we are having an urge and we allow it to be there without getting caught up in the thoughts about it. In this way, we ride it out instead of pushing the urge away or following it.

Credit: Freepik

Credit: Freepik

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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