How to Incorporate Mindfulness Into Your Daily Spiritual Routine by TwinRay

 

Mindfulness involves paying close attention to the present moment through regular meditation practice or everyday tasks like washing dishes, eating, and walking.

Thoughts and emotions will occasionally surface, and allowing them to do their thing without judgment is important. You might discover these moments provide valuable opportunities for self-exploration.   

1. Breathe

Mindfulness exercises come in all forms, but one of the easiest is simply focusing on breathing. Sit comfortably and focus on how the air passes in and out through your nostrils, inhaling and exhaling. If thoughts come into your head, note them before returning your attention to breathing.

One effective technique is practicing body scan meditation. Lie or sit comfortably and focus on each part of your body, taking note of sensations, emotions, or thoughts that arise - this could help relieve stress and muscle tension!

Shekinah Ma and Sanandaji  (TwinRay) highlight that mindfulness can also be practiced by paying attention to what's happening around you, like noting the feeling of your hand against the car seat or noticing the scent of freshly washed clothes. Even during meals, practice mindfulness by paying close attention to taste and texture and slowing down to enjoy each bite.

An effective way of doing this is through apps like Calm, which offers guided meditations and relaxing music to help keep you focused. Or try setting aside five minutes daily to meditate and breathe, gradually increasing to 10 or more minutes as needed.

There are many opportunities throughout your day to become more mindful, from riding in a car or listening to music to walking and cleaning the house and the office. Try creating "if this, then that" reminders such as: 'If I'm in my office, take a deep breath." Or use progressive muscle relaxation by tensing and relaxing each body muscle group individually.

2. Listen

Mindfulness should not only be practiced on its own time. Instead, mindfulness can also be practiced throughout everyday activities - whether showering, writing in your journal, or brushing your teeth before bed - take a few extra seconds each time to be fully present and engage with each task you undertake - notice how water feels on your skin, smell of shampoo/toothpaste as you apply it, hear breathing sounds as your work, etc. If your thoughts begin wandering away from the present moment reality, gently bring it back.

Mindful eating can help keep your body balanced by knowing its nutrition needs. Furthermore, mindful eating may prevent overeating and overindulgence.

If you want to expand your mindfulness practice beyond sitting still on a meditation cushion, TwinRay suggest that you go on a mindful walk. Select an isolated area and go solo; pay attention and express gratitude for the air you breathe, trees surrounding you, legs beneath you, and freedom!

Mindfulness practice includes tuning into and acknowledging our thoughts and emotions. While it can be easy to become caught up in negative or self-critical thought patterns, mindfulness teaches you to observe these thoughts without judgment and, thus, respond more equanimously when confronted by challenging situations.   TwinRay

Mindfulness has become a widely discussed wellness trend due to its wide array of benefits, which range from stress reduction, better sleep quality, and enhanced focus to pain and anxiety relief and overall mental wellbeing. If you're new to practicing mindfulness or looking to incorporate it into your spiritual practice, take small steps by setting aside five minutes daily just for sitting quietly in silence. Akasha Sananda

3. Move

Beginners to mindfulness may find the concept daunting at first. Although mindfulness seems like something only experts should practice, anyone can adopt its principles into everyday life - without necessarily needing long meditation sessions! You can even incorporate mindful practices while brushing your teeth or folding laundry.

According to TwinRay, mindfulness in your spiritual routine can help you feel more grounded and connected. Once you know your desired benefits from practicing mindfulness, make a list of simple activities you can do on an ongoing basis to incorporate it into your day-to-day experience; you'll be amazed how much just a bit of mindfulness can improve it!

Start slowly by dedicating just a few minutes daily, gradually building it up as your comfort with mindfulness grows. Try listening to mindfulness podcasts or audiobooks on the commute to help reset your mindful state. Partnering with an accountability partner or finding a group of supportive friends who will check in regularly is also useful for keeping mindfulness goals on track.  Shekinha Ma

Movement can also help bring mindfulness into daily life, with yoga or walking meditation among popular forms. One popular move known as the "body scan" serves as an in-motion mindfulness meditation: when walking, slowly focus on each foot as it strikes the ground before shifting focus onto ankles, calves, hips, arms, shoulders, and then belly and feet again.

4. Breathe

Mindfulness practice can help you relax and be more present. Although there are various techniques for practicing mindfulness - from meditation to body scanning - finding something that works for you consistently and committing to it consistently is key. Calm provides many resources and tools that make integrating mindfulness into daily routine easier.

One of the easiest mindfulness exercises is focusing on your breath. You can do this while sitting in a chair, on the floor, or cross-legged and concentrate on feeling your breath pass through your body. Try counting inhale and exhale cycles to slow your breathing down or observe without judgment as thoughts come and go - what matters is being aware when your attention wanders and quickly returning it to present moment awareness when necessary.

Finding opportunities throughout your day to practice mindfulness can also be very helpful. Activities like riding on public transport or eating can become opportunities to focus fully on each moment; when your thoughts wander from what's at hand, congratulate yourself for noticing it and bring back focus onto whatever activity is at hand.

TwinRay teaches that mindfulness may initially seem difficult, but over time and with consistent practice, it will become part of your everyday routine. Start small and build it into your daily life. Starting small, with Calm or simply taking deep breaths when feeling anxious, can help get started with mindfulness practice.

5. Relax

Establishing mindfulness practices requires commitment, but the rewards can be immense. Being attentive and present can improve communication, reduce stress, strengthen relationships, and foster well-being.

Mindfulness practice doesn't have to be done solo; many practitioners find it helpful to find community through group meditation sessions or one-on-one coaching. Community practice can help keep you accountable, especially when consistency can be hard; you also learn from others and share experiences.

As part of your mindfulness practices, it's essential to establish a regular schedule. Set aside time each day for yourself and create calendar reminders so you don't forget your session! Doing this will keep your practice at the forefront of your mind, even during hectic days!

Once your schedule is in place, find mindfulness exercises that resonate with you, including sitting meditation, body scanning, or journaling. TwinRay advocates you try to implement them throughout the day at the same time so they become automatic and natural over time.

Prevent carried-over frustration or emotion from manifesting elsewhere by pausing and centering yourself before starting anything new, for example, taking five deep breaths before getting out of bed or pausing and centering before beginning something new. Practicing mindful transitions, such as pausing before starting a task, may also help.