Developing Mindfulness

"There is only one thing in life that's absolutely essential and that's freedom. Freedom comes with responsibility." I often hear. Yet many of us are slaves to distractions. We lead busy lives, we are bombarded with messages and noise and there's not a minute to waste. Here's how to be mindful no matter how little time you have left for yourself:


First, stay present. It's difficult to stay present when you're so distracted by what's going on around you. However, if you're serious about mindfulness, then taking a moment to pay attention to your own breathing is essential. Try single-tasking: that is, doing just one thing at a time, and thereby giving it your full attention without being distracted by what else is going on around you.

Second, practice meditation. Meditation and mindful moments can help you relax and gain perspective. And they can also reduce your anxiety. One technique is learning to focus on an object, such as a flower, as you gently run your hands over it. Other techniques involve staying present but using your mind to reflect on something you're focusing on, such as a mantra.

Third, pay attention to your own emotions. If you feel anxious, notice the negative emotions you are feeling. You may wish you were more calm, but even when things seem mildly uncomfortable or troublesome, you may not be aware that you are thinking about them. Being mindful of your own reactions, though, will help you keep your anxiety in check.

Fourth, use affirmations. Affirmations can help you lift your mood and combat feelings of anxiety. However, they are best used in conjunction with mindfulness and awareness. Instead of repeating your affirmation, take a moment to mentally rehearse each one. Remind yourself of how the affirmation is going to change your life, how it will make things better, and how it is beneficial to you in the end.

Fifth, observe your breath. Mindfulness can also be practiced by watching your breath. Breath awareness can lead you to new insight about yourself and other people. For example, if you are feeling depressed, notice the tension in your shoulders as you exhale. Or, if you tend to experience a sense of agitation or irritation in people you interact with, you can watch your rise and fall of the waves of your breath. Becoming aware of your breath, though, can be difficult at first because traditional mindfulness is often associated with focused observation.

Sixth, cultivate social mindfulness. Mindfulness isn't just about being present, however. It's also about paying attention to others and practicing non-judgmental mindfulness when interacting with them. If you find yourself gossiping or taking advantage of others, you may want to think more about how your actions affect others, and how they might affect you.

Mindfulness practices are easy to learn and simple to practice. Practice each mindfulness technique as a daily habit for a month or longer, and you'll find yourself feeling more mindful and aware, and your outlook on life is improving rapidly. Remember, you can build your happiness by improving mindfulness practices, and you can live a happier, healthier life. Mindfulness is truly the way of life for everyone.

To be mindful, start by noticing your thoughts and your responses to them. See the difference between what you say to yourself and what you do to other people and things around you. Examine your thought patterns to find out which thoughts and words create stress, and choose to respond positively rather than negatively. For instance, if you're stressed about something that is really nothing more than a trivial problem, you could train your mind to release the tension by simply diverting your attention to something more interesting or creative.

In addition to noticing your thoughts and reactions, also try to practice awareness away from your thoughts. Look around you. What does your environment look like? Notice the details and the overall appearance of the area around you. By staying focused on your surroundings, you begin to develop a mindfulness practice of your own, which will make you more aware of all the tiny aspects of your environment, and will lead you on a journey towards a more mindful state of mind.


It can be difficult to remain in the mindful state for very long at first, but with consistent practice you will find it easier and quicker to enter this state. Try going for a walk in a quiet place for a few minutes each day. Stop and observe nature, and the objects around you. With practice you will become more aware of the vastness of the world around you, and the way each object interacts with its surroundings. As you become more aware of how your body feels, think about your feelings as well.