In a world filled with seemingly endless notifications, the idea of finding moments of quiet reflection may seem impossible. But, you don’t need to completely ditch your devices to enjoy a calmer life. Even just a few minutes of mindfulness throughout your day can help to reduce stress and boost mood. Here, meditation practitioner and the founder of Finding Quiet, Ciara McGinley shares her top four ways for slowing down and adding mindful moments to your day.
Begin your day with stillness
Set the tone for your day with a few moments of stillness. Instead of reaching for your phone as soon as you wake up, ground yourself in the day with an intentional pause. Take a few deep breaths or a gentle stretch, and perhaps set an intention for your day or mindfully enjoy your morning coffee distraction-free.
Take mindful breathing breaks
Find pockets in your day to take mindful breathing breaks. Whether you’re sitting at your desk, on your morning commute or waiting in line for coffee, pause for a moment and focus on your breath. Notice how it feels to focus on the breath in this way, and perhaps deepen the breath if it feels good. Inhaling deeply through the nose, and exhaling slowly out through the mouth, allow your breath to slow down your heart rate and soothe your nervous system. It’s like hitting the reset button!
Enjoy an awareness walk
Taking a quick break for a stroll around your local green space can do wonders for your overall health. For the ultimate mental reset, leave your headphones at home and instead focus your awareness on your senses as you walk. Notice what you can hear, see, smell, feel and taste. Stay with each sense for a few moments and get curious about it. Whether you do this for five minutes or 30 minutes, you’ll instantly feel recharged.
Carve out tech-free time
If a total digital detox feels unrealistic to you, instead carve out times throughout your day where you can enjoy a tech-free zone. Avoiding screens first-thing in the morning will help improve cognitive function and avoid digital overload, or turn your devices on ‘sleep mode’ an hour before bed to reduce distractions and allow your body and mind to wind down for rest.
