Mindfulness Made Simple: 7 Best Ways to Practice Mindfulness

I want to start 2025 by writing on something that has recently kept me sane. I had entangled myself in so many things that I was always paranoid about forgetting something because I was trying to be in different roles simultaneously. And, to do that you have to plan and think ahead. You may succeed in that but at the cost of losing peace and sleep. My mind would hop on one thought to the other and I would wake up sleep-deprived until I discovered mindfulness. It started with a 10-minute guided session on YouTube that helped to put a leash on my ever-running mind. I started learning more about it and now I have a few options. I am sure most of you are sailing in the same boat of overthinking. Then, why not do something about it while you can? Let's talk more.

Understanding Mindfulness

If you ended up in this article, you most likely know what mindfulness is. But as we usually do, let's understand what we are talking about here. Mindfulness is a mental practice that emphasizes the importance of being present and fully engaged with the current moment. That means, if you are looking at your ceiling fan, you are actually looking at it, not mentally flying around somewhere in the world while your body rests in bed and you stare at your dirty ceiling fan.

At its core, mindfulness comprises two main elements: awareness and acceptance. You are aware when you consciously pay attention to the present moment while acknowledging your thoughts, feelings, and bodily sensations without judgment. This conscious presence makes you understand yourself. You improve your relationship with yourself and your surroundings. You start to experience yourself fully. But it's easier said than done and takes months of practice.

Acceptance, on the other hand, is to embrace the experiences as they are. There are many uncontrollable things in our lives and we must accept them to have greater emotional regulation and resilience in the face of life's challenges.

One of the most noteworthy advantages of mindfulness is what we all need - stress reduction. What are we mostly stressed about? It's either past or future. And what mindfulness teaches us to be here and now. By focusing on the here and now, we can get rid of the overwhelming feelings that accompany anxiety about the future or ruminations about the past. Also, you don't necessarily need to be in stress to look for an excuse to practice mindfulness. Your sane self can also practice to improve your concentration. Be it academic, professional, or personal life, improved concentration will only add to your productivity.

I have noticed some improvement in my emotional regulation since I started practising mindfulness. Now, I find myself better equipped to recognize my emotional responses. Now I respond thoughtfully rather than react impulsively. Now, I have reached the level where I do not get that angry when my roommate leaves his dirty dishes in the sink for 2 days(earlier the limit was 1 day ). Thus, along with AI our EI(Emotional Intelligence) becomes equally crucial for healthy bonding with others.

Why Mindfulness is More Important Now

Look around, aren't we living in a world of chaos? The relevance of mindfulness is more than ever. With technology and social media, we are constantly bombarded with information we don't even need. The pervasive nature of digital connectivity creates a sense of urgency and chaos which compromises mental well-being. No wonder we have heightened stress and anxiety levels. We need an antidote to all the poison we intake constantly and mindfulness is that crucial antidote. It enables us to develop a sense of calm and clarity amidst the relentless pace of our lives.

Life is impossible without technology now. We are surrounded by gadgets all the time. It makes it even more relevant to have some tech-free moments in the day. Being intentional about technology use is important in adopting mindfulness. Setting aside tech-free moments can create opportunities for deeper engagement with oneself and the environment. For example, designate certain times of the day, such as during meals or before bed, as tech-free and focus on the sensory experiences around you.

Nevertheless, the simplicity of mindfulness practices, such as meditation and focused breathing makes them special. You don't have to do a course or need a certified trainer. You can start practising using all the help available on the internet. So, to counterbalance the effects of external stressors. Start allocating moments throughout the day to pause and become present. As the world continues to evolve and present unique challenges, the importance of adopting mindfulness practices becomes increasingly evident. Therefore, mindfulness can be your way of dealing with information overload and an essential skill to maintain your mental well-being.

The Science Behind Mindfulness

Mindfulness is a trending topic and has recently gained significant attention even within scientific circles. This topic is something I resonate with but before writing I wanted to be prepared to find a scientific explanation for my valuable readers. I went through a few articles and scientific studies and reached this conclusion. Mindfulness-based practices make a significant impact on physiological and psychological benefits rooted in Neuroplasticity- the brain's ability to reorganize itself by forming new neural connections. When we practice mindfulness or similar techniques, we unknowingly rewire our brains to shed all the past baggage and think in a new direction. Some studies indicate that consistent mindfulness practice can lead to structural changes in the brain, particularly related to emotion regulation, self-awareness, and attention. I am quoting an example I saw in research conducted by neuroscientists at Harvard University who found that participants who engaged in an eight-week mindfulness course experienced an increase in cortical thickness in regions of the brain associated with memory, sense of self, and empathy.

These findings not only validate the mental health benefits but also underscore the advantages of mindfulness for physical health. If you are an analytical person and need a logical explanation, here you go. A reason for you to make a solid foundation if you are seeking to integrate mindfulness into your lives.

7 Best Ways to Practice Mindfulness

Mindfulness can be seamlessly integrated into your daily routines through various practical approaches. You might find your own way of doing it but the following are the best seven methods I shortlisted that serve as powerful tools for enhancing mindfulness. If you manage to inculcate at least one of the following in your life, you will be able to develop a greater sense of presence and awareness.

Mindful Breathing: Breathing is something we do incessantly. Then why can we not add mindfulness to it, at least for a few minutes every day? This technique is not rocket science and doesn't require you to sit in a meditating posture. It involves focusing solely on the act of breathing. To practice mindful breathing, find a comfortable position, close your eyes, and pay attention to the natural rhythm of your breath. The crucial step is to take note of each inhalation and exhalation. For those few minutes, try not to have a forced thought or try not to think about any pending activity. Just allow thoughts to come and go without judgment. Engaging in this practice for just a few minutes each day can significantly improve your ability to focus and remain present.

Body Scans: Nothing is easier than this one. Even if you are the laziest person in the world. A body scan requires you to connect with your physical self by systematically observing sensations throughout your body. To start, lie comfortably and mentally note each part of your body from head to toe. This technique not only promotes relaxation but also heightens awareness of bodily sensations, ultimately aiding in stress reduction.

Mindful Walking: With our busy schedules, not all of us have time to go to the gym or yoga classes. But you can take a few moments to walk around in your neighbourhood. Mindful exercise transforms a routine activity into a mindfulness exercise. Focus on your movements, the sensations in your feet, and the environment around you. Engaging in mindful walking, whether for a few minutes or during a longer stroll, invites awareness into the present moment.

Meditation: To be honest, this has to be the hardest of all. It may take years of practice before someone claims that they can meditate in the right way. I am not giving up on this and learning to do it every day. You also have to start from somewhere. Simple meditation can be practiced in various forms. Find a quiet space, sit quietly with your eyes closed, and turn your attention to your breath, thoughts, or a mantra of whatever you believe in. If you manage to do it consistently then you will experience a deeper concentration and mental clarity and an enhanced overall well-being.

Journaling: I mentioned this one in my last blog too. Please do it when your thumb is tired of scrolling on your phone and your eyes are watery with excessive screen time, use that moment to write. I will re-iterate that writing in a journal can facilitate mindfulness by allowing you to reflect on your thoughts and feelings. Set aside time each day to capture your experiences and emotions, helping to clarify thoughts and gain insight into your mental state.

Mindful Eating: Some people eat to live and others live to eat. But both kinds can transform the act of eating into a mindful experience by focusing on each bite. Savour the flavours and textures of your food, chew slowly(no option, just had my wisdom teeth removed), and listen to your body’s hunger and fullness cues. There are two benefits of doing this. One- the food will taste better and two- you foster a healthier relationship with eating.

Gratitude Practices: This is my personal favourite and I am going to dedicate one full blog on this topic. I got introduced to this via a book and that transformed the way I look at things. So, I can say with personal experience that Cultivating an attitude of gratitude can be very effective. Make a habit of reflecting on three things you are grateful for each day. This practice shifts your focus towards positivity and appreciation.

Overcoming Challenges in Mindfulness Practice

Talking about mindfulness makes you feel good and you imagine yourself in a state of bliss as soon as you start practising. But of course, it is not as easy as it sounds. No doubt, engaging in mindfulness practices can be profoundly rewarding, yet you may face many obstacles that hinder your progress. One of the common challenges is the tendency for the mind to wander. This is particularly common among beginners, who find it difficult to maintain focus in the present moment. But you must accept the fact that a wandering mind is a natural part of the mindfulness journey. Instead of viewing this as a failure, you should consider it as an opportunity to gently redirect their attention back to your breath or whatever helps you to regain your focus. But the most important factor is to cultivate a nonjudgmental attitude towards these distractions. When you return to focus after losing your way, you strengthen your mindfulness muscle each time. So, do not worry about your ever-wandering mind. Losing yourself and finding yourself again is part of the journey.

The second significant hurdle for mindfulness practice is finding time amidst a busy schedule. We perceive mindfulness as a time-consuming task and we tend to avoid it. But we can just merge it into our daily routines with small practices. For instance, Eating is part of our routines and when we eat our minds are either busy watching TV or wandering somewhere else. We will not need to take out time for mindfulness practices if we eat a meal with full awareness. We can also adopt shorter, more frequent practices, like deeply breathing during a break, performing a mindful walk. These shorter practices can easily be added to our schedules without feeling overwhelmed.

Lastly, the discomfort of silence or stillness is not everyone's cup of tea. But it is not uncommon to feel uneasy when confronted with quiet moments, especially for those accustomed to stimulation or being surrounded by a group of people. It might give you a feeling of loneliness but to address this discomfort you can gradually expose yourself to silence in small increments and progressively extend the duration as you become more comfortable. Remember, it's an ongoing journey and we must embrace progress over perfection. Once we recognize these challenges and address them with patience and self-compassion, we can have a deeper sense of presence in our lives.

Conclusion: Mindfulness as a Lifelong Journey

As we conclude our exploration of mindfulness, it is important to recognize that this practice is not merely a series of techniques to be applied sporadically but rather a lifelong journey toward enhanced awareness and presence. The act of practising mindfulness is for us to cultivate a deeper understanding of ourselves and the world around us. While the initial steps may seem challenging, the rewards gained from sticking through this journey are purely transformative. If you add mindfulness practices to your lives, you will notice a heightened sense of joy and appreciation for the present moment.

But it's important to approach this new lifestyle with patience. Just as developing any new skill takes time and practice, so does cultivating mindfulness. There will be days of ease and days of difficulty, but embracing this natural flow is part of the journey itself. Each effort, no matter how small, contributes to a more mindful existence. By recognizing that mindfulness is an ongoing pursuit, we open ourselves to continuous growth, insight, and self-discovery.

We just started a new year and I encourage you to embark on or deepen your own mindfulness journey today. Embrace the richness that each moment can provide and nurture your connection to the present. Remember, this path is not defined by perfection but by the commitment to remain aware and engaged with your thoughts, emotions, and the world in its entirety. Good luck and have a very Happy New Year.