Observe your surroundings while commuting
Commuting can often be one of the most stressful parts of your day, so it's easy to let negative emotions run rampant. You hate the transportation system, the guy next to you who used a strong deodorant and the bumpy long ride... it can be a real mood-ruiner.
Being mindful in this situation may seem impossible — how can you be calm in such a moment? Well, you don't have to force yourself to feel anything. Just be mindful of your environment and acknowledge all your emotions (good or bad) instead of analyzing them. Take a look around, and you'll notice how everyone is just like you.
This goes the same for when you're driving: Practice these mindfulness techniques to help decrease that pesky road rage.
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Have mindful conversations
Sometimes, when talking to someone, you also have your own conversation running in your mind: You're judging what they're saying, mentally agreeing or disagreeing to their opinions, and already planning the next words that will come out of your mouth... which means you're not actually fully present.
So, exercise mindfulness by really listening: Go beyond just hearing the words they speak, and focus on their body language, tone, and emotions as well. And before you talk back, pause to give yourself the time to process what they said and what you're going to say in return.
Whether you're in a meeting or having a deep conversation, this will make the interaction more meaningful for you.
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Pick a mindfulness cue
Do you get surprised when you realize your day is over? Like a whole day just passed and you're not entirely sure of everything that just happened? Yet you somehow also feel exhausted... That's because your mind went on autopilot after hours of performing tasks.
To avoid that, set a few reminders within your day. Try a simple bell sound as an alert for you to take a pause. It doesn't have to be full breaks, just a minute of practicing mindfulness will do. Notice the temperature in the room, do a few deep breaths, and stand up to stretch (heck, you can even do a little in-office yoga). Notice how you're sitting, what your muscles are feeling, or the emotion that you currently have.
This will help release tension, reignite your brain, and make you more attentive.
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Relax during your lunch break
Even if you're too busy to eat, make an effort to go to a different place for lunch. Avoid eating at your workspace. The change of scenery will help you relax a bit.
Don't bring your phone with you if possible so you won't just mindlessly scroll through Instagram. Instead, notice the color of the sky and feel the breeze.
Before taking your first bite, take a pause and breathe. Assess how hungry you are and eat according to that. Chew slowly and savor the taste in your mouth.
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Be mindful and patient while waiting
Oh, the joy of standing in line and waiting for what feels like hours... said no one ever.
While you may hate this part of your day, think of it as an opportunity practice a little mindfulness: Instead of tapping your foot and thinking of things you'd rather do, you can listen to a meditation app.
You should also try to take note of your reaction when you saw that long line, how many times have you looked at your watch, or how you interacted when you got served.
As mentioned earlier, you don't have to force yourself to feel happy during these moments. You're human and it's natural to feel irritated when inconvenienced. But when you notice those feelings creeping in, pay attention to your reactions and emotions and take in your surroundings. This will help you see this moment as an opportunity to take a break and slow down.
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