A life steeped in stress and anxiety can make everyday tasks seem daunting and overwhelming. The pressure of daily stress can compound and begin to heavily affect the physical health of our bodies as well. This is why learning to manage stress and implementing small everyday practices into daily routines is crucial. Something that may only take a few minutes of your time can reap great benefits. Here are a few easy practices to begin your mindfulness journey:

 

1. Single Tasking

 

As you may have guessed, this is the complete opposite of multitasking, which is heavily practiced within our society.  Multitasking can create a lot of stress and overwhelm, which can compound over time. All you have to do for this practice is fully give your undivided attention to a task. Show up for what you are currently doing.

 

For example, while working on a computer make sure you are in a distraction-free zone. Distractions can easily run you off course and create more for you to accomplish. As much as you may want to scroll through the news or browse online shopping sites, close those tabs. Any tabs that are not related to the current task at hand will take up mental space. Closing those unnecessary sites will be sure to free up that mental space.

 

You can also deepen this practice and your mental focus by paying extra attention to:

• Your breathing
• The posture and structure of your body
• The sensation of sitting in your seat or planting your feet on the ground

 

2. Mindful Eating

           

            No matter what you have going on or where you may be, you should still be taking the time to eat and fuel your body. As this time is going to be taken out of your day, you may as well get that extra benefit of mindfully eating. Making mealtime more mindful is a great way to bring some calm into your day. It helps ease your mind and allows for a period of time when you do not feel overwhelmed. It might sound easier to quickly eat your food and get back to the hustle and bustle of the day, but taking that extra moment for yourself is worth it in the end.

 

To practice this form of mindfulness, you can take a second to listen to the sound of the food cooking. Chew extra slowly to savor the taste and enjoy it thoroughly. Try making the first few minutes of mealtime silent, giving time to enjoy the food through the flavors, aromas, and textures. One last thing to implement to make mealtime more mindful is to omit the use of screens. Screens can be extremely distracting and stop your mind from becoming still.  Even a short mindful meal can reenergize you for the rest of your day.

 

3. Box Breathing

 

This form of deep breathing is used by many in highly stressful careers. However, anyone can benefit from it. It is an outstanding way to destress and implement a little meditation into your everyday routine. It is something that you will have to dedicate some time to, as distractions and a stressful environment can hinder this practice.

 

To get started, make sure that you are in a comfortable space that is quiet and distraction-free. Sit in a chair while planting your feet flat on the floor and focusing on your posture and breathing.

 

• Step 1. Slowly exhale through your mouth, emptying your lungs of as much air as possible.
• Step 2. Slowly inhale through your nose. Do this while slowly counting to four in your head. Be sure to completely fill your lungs until you begin to feel it in your abdomen.
• Step 3. Hold your breath for another slow count to four.
• Step 4. Exhale slowly, for a slow count of four. Expell all the air out of your lungs, be sure to focus on the feeling of air leaving your lungs.
• Step 5. Hold your breath for a slow count of four before inhaling and restarting the process.

 

Mindfulness in an everyday routine is a pivotal part of creating and sustaining a stress-free life. These three suggestions can be the start of a holistic wellness journey that is sure to enhance your well-being. Starting with some small practices can lead to implementing many more and creating a harmonious life.