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Therefore, it is useful to have some signals that will remind you it is time to add a little mindfulness to your actions and pay attention to what is happening at the moment, and not to dwell on your thoughts. This signal can be any action or event.
Here are five simple ways to develop mindfulness during the day.
1. During walking
If you do not like to meditate in a sitting position, try to do it while walking.
When you are at work getting up from the table to go to the toilet, drink coffee or discuss something with colleagues, try not to move thoughtlessly, immersed in your thoughts. It is better to concentrate on the physical sensations of walking.
Notice how the feet touch the floor, how the weight is transferred from one foot to the other. Feel your hands moving. Pay attention to the temperature in the room. Listen to your senses.
2. During the meal
We almost always get distracted by something while eating. For example, by checking email and social networks or just thinking about something.
3. During the conversation
Don't think about what you have to say, just listen carefully and notice what thoughts you have. So you will be much easier to understand the point of view of the interlocutor and give a more deliberate answer.
The ability to listen — perhaps the most valuable thing we can give to others. This is especially important during disputes and tense negotiations. If you listen carefully, the interlocutors have a feeling that they are understood, listened to their opinion, and this usually helps to defuse the tension.
4. In the bathroom
Pleasant moments often fly by unnoticed, because at this time we are thinking about something and did not pay attention to the physical sensations. So next time you take a shower, don't scroll through the to-do list in your head, don't worry about work, and don't blame yourself for a quarrel that happened ten years ago.
Stop and feel the drops of water on your skin. Pay attention to the temperature of the water, the smell of soap or shampoo and just feel grateful that you are available such a luxury as clean water.
5. During yoga
Many perceive yoga only as a set of exercises for the body. Yoga is the perfect time to develop mindfulness. Try to fully concentrate attention on what is happening, on the sensations of your body. Before class, feel your feet on the mat. Train your mindfulness even when you are not in the gym, but at home or traveling.
Just try these 5 amazing ways and you will understand what things our life is filled with, which will easily pump your awareness. :)