“Rajma-Chawal”, also known as “Red beans and rice” or “kidney beans and rice” in English, is one of our favorite foods, and we look forward to eating it every time it’s made.
We both are working professionals with 9-5 jobs and lunch hours are the elusive oasis in the middle of our workdays. We work from home most days and when our favorite dish is cooked for lunch, we both look forward to lunchtime.
But this time, we both had so much office work that we wolfed down our lunch in a few minutes at our respective work desks without enjoying the flavors on our plates.
Rather than enjoying each bite, we were thinking about the work we left in between.
How often has something similar to you?
Now compare this to a different lunchtime story, one where our favorite dish wasn’t just a quick pitstop but a mindful pause.
Where we savored each bite like a small celebration and enjoyed the flavors instead of just gulping them. It’s not about making more time, but about making those moments count.
As I’ve said multiple times in our blogs, the human mind is a fascinating place that is constantly buzzing with activities and jumping from one thought to another.
According to a 2010 study done by researchers at Harvard, the human mind wanders about 47% of the time.
That’s almost half of our waking hours lost in thoughts that aren’t focused on the present moment. We tend to feel less happy when the mind is not in the present moment.
Mind-wandering isn’t all bad. It is the reason we are so creative. It is where we plan our next moves and maintain a sense of who we are. But when it comes to happiness, being present in the moment is the key.
Most of the day we’re cruising on autopilot. We wake up, dive into our routines, respond to emails, and tackle tasks, all while our minds operate on a default setting.
We go where the day takes us and we get highly influenced by our surroundings.
Because of this autopilot mode and not being present in the moment, our mental health is paying a heavy toll. Issues like stress and anxiety are on the rise.
This is where mindfulness and mindful living come in. It’s not about complicating things with another trend but steering towards a more intentional and fulfilling existence.
We live in an era of constant distractions, where multitasking is considered a measure of productivity. If we don’t take control of our lives now, we will end up feeling overwhelmed and unable to cope with the demands of modern life.
Mindfulness is not about renouncing the wonders of mind wandering or escaping the busyness of life, but about introducing conscious awareness into daily life so that we aren’t just passengers but active participants in our life journey.
Welcome back to our blog series on “Mindfulness”. The first blog of this series was an introduction to mindfulness.
This is the second blog where we dive deeper into the specific practices that will guide you in your mindful living journey.
Table of Contents
What Is The Concept Of Mindful Living?
Mindful living is not a particular set of rules that you can follow, it’s a dynamic approach to life that has conscious awareness at its core. Mindful living is about bringing attention to the present moment with an open and non-judgmental awareness.
It is about waking up to the richness of each moment, appreciating the simple joys, and embracing the full spectrum of your experiences.
In the hustle of our daily lives, we mostly operate on autopilot mode, navigating through daily routines without fully engaging with the present.
Mindful living is about counterbalancing this autopilot mode. It is about breaking free of the habitual thinking and reactive behavior.
Instead of just reacting to life’s demands and happenings in our surroundings, it’s about making choices with awareness and purpose.
How Do I Start Mindful Living?
Living mindfully has the power to change your life. When you make conscious choices that align with your values and goals, you get a step closer to manifesting your dream life and becoming a better version of yourself. So how can you start living mindfully? Let’s find out, shall we?
Start Your Day With A Purpose
Mindful living starts with the moment you wake up in the morning. Ensure you have a mindful posture as you wake up and sit in your bed, and make sure your spine is straight. Take a few deep breaths and allow your awareness to settle as you breathe in and breathe out.
Now ask yourself this question, “What is the intention for the day?”. You don’t have to create an elaborate to-do list, but just a general theme for the day or the things you want to do at a high level.
What qualities do you wish to infuse into your day? It could be a commitment to patience, kindness, focus, or gratitude. Throughout the day, take pauses at certain intervals and think about the intentions you set for the day.
The more you become conscious of the intentions you set for the day, the more positive impact it will have on mood, relationships, and overall well-being.
Mindful Eating
Other than orgasm, eating is the most pleasurable experience we can have as human beings, and yet, most of the time this activity is limited to just gulping down whatever is there on the plate.
Either you were watching your favorite show or scrolling social media when you finished all your food without realizing it. Honestly think about it, how many times has this happened to you?
Whatever food is on your plate was once a living entity. It has withstood the test of time and the forces of nature to provide sustenance and nourishment for your body.
Someone has gone through a lot of hard work to grow it and you, in turn, put in your share of hard work to earn it.
All of us have jobs to feed ourselves and our families, and if we don’t appreciate what we have and show gratitude for it, what’s the point?
There are two aspects to mindful eating. One is the content of the food you’re putting in your body and the second is how you consume it.
What Should You Eat?
We encourage you to read our blog on how food impacts your quality of life to understand the different types of foods and how they impact your daily lifestyle and overall well-being.
But in a nutshell, make sure that you consume well-balanced wholesome food in each meal of the day.
How Should You Eat?
The second aspect, how you consume it is equally important. When you sit down to eat, make sure you fully engage your senses and indulge in this rich experience.
In older times and even now in smaller communities, friends and family would sit together to savor each bite.
Whatever you’re eating had a life of its own and now it’s going to be a part of you. So be mindful of what you’re putting in your body and be grateful for the fact that you’re able to afford this food.
Millions of people go to bed on an empty stomach.
Your body has different needs every day. On some days when you’ve worked extra hard, either physically or mentally or both, your body needs more food for sustenance.
On other days, when you don’t do much, your body won’t need that much. So pay attention to your body’s needs and eat accordingly. Don’t overfill it. Your body has different needs at different ages and according to your activity levels.
Don’t talk too much while eating because when you speak, the air and sound have to come out of your mouth but when you eat, the food has to go in, so both can’t happen simultaneously.
And chew your food nicely so that it gets digested properly.
Mindful Breathing
The simple act of breathing is at the heart of mindfulness because the sole purpose of mindfulness is to bring your attention to the present, and for that, you need an anchor.
Your breath acts as that anchor and it is accessible to you at every moment.
One of the most effective ways to practice mindful breathing is through meditation. You can set aside some time in the day when you sit in a quiet corner and meditate.
The next blog in this series is on meditation so if you want to learn more, you are welcome to give it a read.
Meditation is a very simple act where you sit quietly and focus on your breath. Naturally, your thoughts will wander places and your job is to gently guide it back to your breath.
Don’t judge yourself, just watch those thoughts passing by from a distance and bring your attention back to your breath.
There are other forms of meditation as well but you can start with this simple practice. You don’t need any special tools or equipment to practice it, just a quiet place where you can sit comfortably.
Meditation has done wonders for so many people across the globe. It is a very powerful way to reduce stress, lift your mood, and improve your mental and emotional well-being. It is one of the things you do as part of your self-care routine.
Whether you’re doing meditation or not, you should still practice mindful breathing during the day.
Carve out a few minutes whenever you can, sit in a quiet place and a straight posture, close your eyes for just a few minutes or however much you can, and focus on your breath.
Whether it’s a few minutes before a meeting, during your lunch or coffee breaks, or in the evenings, a few minutes of intentional breathing will give you a sense of calm and clarity.
Body Awareness and Mindful Movement
If you have seen Friends, you would know that one of Monica’s favorite things was cleaning. She was obsessed with cleaning and organization, and so is Pooja. Now, some might think that cleaning is such a tedious task, but how can these people enjoy it?
It’s because it makes them calm and helps with their anxiety. Any activity you do can be a source of calmness if done mindfully. The idea is that you tune into the sensations of your body and infuse intentions in your physical actions.
Do this simple act to understand it. Find a comfortable place to sit, stand, or lie down. Close your eyes and focus on your bodily sensations.
As you settle into this space, direct your attention inward. Notice the weight of your body against the chair, the ground, or the bed. Feel the gentle support beneath you.
Now, shift your awareness to different parts of your body. Start with your toes and work your way up to your head. Pay attention to any areas of tension, release any unnecessary holding, and simply observe the sensations.
This simple body scan will help you foster a connection between your mind and your physical being that will increase your overall awareness.
From this place of heightened body awareness, seamlessly transition into mindful movement.
This could be any physical activity of your choice, whether it’s gentle stretches, yoga, or even a contemplative walk. The key is to engage in each movement with deliberate attention.
As you move, focus on the sensations in your body. Feel the stretch in your muscles, the subtle shifts in balance, and the connection between your breath and movement.
Mindful movement is not about complex yoga poses or rigorous exercises, it’s about the quality of your attention as you engage in any physical activity.
An excellent practice within mindful movement is the body-scan walk. As you walk, pay attention to each step.
Feel the contact of your foot with the ground, notice the shifting of your weight, and be present with the rhythm of your walking. This simple practice transforms a mundane activity into an opportunity for mindfulness.
The integration of body awareness and mindful movement provides a holistic approach to mindful living. It allows you to inhabit your body fully, creating a deeper connection between mind and body.
Mindful Communication
Mindful communication is a practice that invites intention, presence, and compassion into our interactions with others.
It requires a foundational understanding that mindful communication is not just about the words you speak, but the way you listen, the empathy you extend, and the intention behind your words.
The essence of mindful communication lies in being fully present during conversations. When you’re talking to someone, try to give them your undivided attention.
Put aside distractions, set aside judgments, and truly listen. Let the speaker’s words unfold without prematurely formulating your response.
One of the techniques you can use for mindful communication is the practice of reflective listening. Once the other person has shared their thoughts, take a moment to reflect on what you’ve heard.
This will help you understand their perspective and give a sense that you’re genuinely interested in their words.
Other than actively listening to the other person, mindful communication is equally about the quality of your words.
Before you express yourself, pause to consider the intention behind your message. Is it rooted in understanding, kindness, and respect?
Be aware of what you say and think about its impact on both yourself and those around you.
You might not pay too much attention to your words when you’re talking to a close friend or family, but mindful communication plays a crucial role in times of disagreement or conflict.
Instead of reacting impulsively, take a breath and respond with thoughtfulness.
Mindful communication acts as a bridge, connecting us to those around us. It transforms conversations into opportunities for genuine connection, understanding, and cultivating positive relationships.
Mindful Technology Use
We live in a world where technology asserts its influence over every aspect of our lives, the choice is ours – to engage with it mindfully or consume it mindlessly at the risk of wasting our precious time.
You would have experienced it yourself, once you start scrolling social media, it’s very hard to stop.
This is where mindful technology use comes in. It’s about having a conscious and balanced relationship with your devices. The goal is to ensure that these technological marvels serve as tools for assistance and support rather than becoming sources of distraction.
Start by being aware of your digital habits. Think about how and when you use your devices throughout the day. Do you see any patterns of excessive screen time or mindless scrolling that disrupt your focus?
Now set mindful boundaries. Allocate specific time slots for social media or phone use. Don’t start and end your day with Facebook or Instagram reels. And if possible, make sure you do digital detox at least once a month.
When you overdo anything, it transforms from a boon to a bane. The same is happening with our digital interactions, they are becoming a source of stress and distraction because we tend to overdo them.
Whether it’s the endless scrolling through social media, binge-watching movies or web series, or frequent online shopping
Social media is one of the primary causes of stress and anxiety these days because we see the perfectly curated lives of people on Instagram and Facebook and compare it with our life which seems so dull.
So, you must cultivate a healthy relationship with social media.
Regularly analyze the impact of social media on your well-being and thought process. Unfollow accounts that contribute to negativity, comparison, or stress.
Don’t compare with anyone and curate your online spaces to align with your values and interests.
The idea is that technology should be a tool for connection, learning, and creativity rather than a source of constant distraction.
Wrapping Up – How To Live Mindfully
As we wrap up this second blog of the mindfulness series, we hope that you now have some understanding of the essence of incorporating mindfulness into your daily life.
The power to shape your responses to life’s moments is completely in your hands. By living each moment with mindfulness, you can make each decision with a sense of calm and clarity.
Living mindfully is a conscious decision, to be present and engaged in the current moment. To become an active participant in your life rather than a passive observer.
It is a continuous exploration of how you engage with the world and your own inner landscape.
Mindfulness allows you to let go of stress, embrace kindness and humility, and express genuine appreciation for the world around you.
By being present, you acknowledge the honor of existence and recognize the beauty in every moment and the profound gift of life itself.
See you in the next blog. Namaste!
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