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.
Image via Imaxtree
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.
Image via Imaxtree
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.
Image via Imaxtree
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.
Image via Imaxtree
Take a walk and smell the roses
As cliche as it sounds, it's a way to freshen your mind and renew your awareness of your surroundings.
You may take a walk intentionally after work, or just enjoy the few blocks you pass by from your home to the bus station.
Be aware of the sensation of standing before you start walking. Then notice how the ground feet under your feet in every step you take. Feel how your clothes move on your body. Pay attention to the architecture of the building and the plants you passed by.
If your mind starts to wander again, go back into your mindfulness practice by noticing how your arms swing. You don't have to analyze any of this; just notice and be aware.
Image via Imaxtree
