How To Be Mindful When You Don’t Have The Time.

Eight cream coloured clock faces, all with different times, lying on brown fabric.

Practising mindfulness has been shown to reduce stress and anxiety, and improve your general wellbeing. Mindfulness can help you to be present in the here and now instead of focusing on past worries or future events which may or may not happen. There are plenty of courses and books on mindfulness, but you will find the greatest benefit by working it into your everyday routine.

However, if you’re rushing from one thing to another each day with no time for yourself, meditation or mindfulness can feel like another thing to tick off your to do list. And its always at the bottom of the list.

The thing is, that the times when you feel you have no time for yourself – are exactly the times when you need that time. So, here are 5 simple ways to practise mindfulness everyday.

Breathe

Of course we are breathing all the time, but we rarely stop to focus on it. We’re too busy. But during that busyness you can still find time to pause. Perhaps you’re waiting for a bus, in a queue, or in a lift, or waiting for a meeting to start.

During these moments, bring your attention to your breath. Think about how it feels as the air flows into and out of your body. Are you breathing lightly, at the top of your chest, or more deeply using the whole of your lungs. Place your hand on your abdomen and focus on the rise and fall your breathing creates.

Adjust your posture slightly and feel the difference this makes to your breathing. What other sensations change in your body as you do this?

Bring deeper awareness to your routines

Does your mind go on autopilot often? It happens to us all. We repeat something so often, such as the daily commute or a morning meeting, that the days blur into each other and we wonder where the time has gone. Or perhaps you are worrying about the day or week ahead whilst you are on autopilot.

You can help bring yourself back into the present by focusing on the details that are different each day. If you find this difficult, change your routine. You could change your route to work, sit in a different chair at a meeting or have something different for lunch.

By being more present in your routines you will be better prepared for any challenges which come up during the day, and more focused and productive when you need to be.

Pay Attention

Notice your surroundings with all your senses

Where are you right now? What colours shapes and textures can you see? What sounds can you hear, are they clear sounds or in the background? If you close your eyes for a moment and listen how does your awareness change?

How does your body feel as it is supported by wherever you are standing or sitting right now? If you are sitting down is the seat hard or soft. If you are reading this holding your phone, how does the phone feel in your hand – be aware of the weight and texture.

What scents are around you right now? Are they strong or subtle? Pleasant or not so great. Different smells can trigger feelings and emotions, such as hunger when we smell cooking. Using all of your senses, how do your surroundings make you feel?

Eat slowly

Instead of eating on the run, try eating slowly. Use all of your senses to eat a snack or a meal. How does it look? Notice the colours and textures of the food. Notice the sensations as you eat. Focus on the flavour and texture of the food as you chew.

Not only can mindful eating improve your enjoyment of food, eating slowly can help your digestion as well.

Be Present

Give people your full attention. This doesn’t just mean focus on what they are saying but noticing how they are saying it. Most of our communication is non verbal so body language, facial expression and gestures are just as important and the words being spoken.

Notice when your attention is wandering and bring it back to the conversation. Put your phone away. If necessary, remove distractions so you can both focus on the conversation.

There are plenty of courses and books on mindfulness. I recommend ‘Peace in a Frantic World’ by Mark Williams and Danny Penman.  But to have a lasting effect, you need to practise mindfulness regularly.

If you find it difficult, don’t give yourself a hard time. Part of mindfulness is learning to acknowledge your thoughts and feelings, and letting them go.