Seven Practices of Being More Present & Mindful in Our Bodies
With the end of the year comes the holiday season as well as the infamous New Year’s resolutions, so it’s easy to get caught up in auto-pilot mode (ironically, counter-intuitive for what this time of the year represents!). While most of us know how to be in the moment, it still is (and will be) an ongoing practice (and purpose) for others. There are seven key practices of being more present and mindful in our bodies, and some of them you may already be doing. So, if you find yourself connecting with even one of these habits, consider it a small but meaningful victory. Read on for all seven.
Tune Into Sound. For those of us with especially chatty minds, sound can be a great way to bring the body and mind closer to one another. This can be anything from listening to your favorite hip-hop album, attending a sound bath, being outside with the birds chirping, or tuning into megahertz specific to your needs. Sound has been proven to help with memory, learning, and brain development. With this, sound frequencies can help one’s focus or ability to relax. So, next time you go to pick a track, try doing so with your mood/intent in mind.
Move Your Body. As we know, movement is essential for our physical health, but we may not give exercise enough credit for our mental (and even emotional and spiritual) health. While I prefer taking a class for my workouts—where the music, movement, and absence of my phone help me stay in the moment—others might find their meditation in running or biking. There is something to be said about constant repetition that may help such patterns become embedded in your body.
Break Away From Technology. While many of us spend hours on our phones, we rarely consider the moments when we don’t actually need them. Simple shifts, like using a traditional alarm clock instead of a phone, enabling Do Not Disturb mode during certain times, or placing our phones out of reach during meals to encourage mindful eating and genuine social interaction, can make a meaningful difference. These are a few of the numerous ways we can lessen our screen time to be more present and rested.
Limit Caffeine Intake. While caffeine may help our physical performance and can keep us more alert, there is a balance for how much is the right amount for our bodies. If we feel like we need it to function as opposed to enhance our functioning, that may be your sign to pay attention to your intake. While I love coffee's taste and smell, I sometimes decide to order a half-caff instead.
Read. Sometimes a trip to the library or local bookstore is just what we need. And you don’t have to have your nose in an in-depth novel for hours on end to gain the benefits of reading, such as increased focus, knowledge, and self-confidence. Simply reading a magazine can offer the same benefits. Challenge yourself to pick up a reading routine, that doesn’t include a screen (yes, I said it!) and you just might surprise yourself with how much you enjoy it.
Routine Sleep. Weekends are typically the time when we break away from our normal sleep schedules. However, having consistency in the number of hours and times we go to bed can make all the difference in our sense of well-being. Adequate sleep supports blood sugar regulation, heart health, and hormone balance, while also helping to restore the immune system and control inflammation. And here’s some good news for night owls: shifting to earlier sleep and wake times can mean more sunlight exposure—a precious commodity during the shorter days of fall and winter. All the more reason to embrace hibernation season to its fullest!
Self-Care. While everything on this list is indeed a form of self-care, there are many other habits that can easily fit into our lifestyle. This can be as simple as taking a second hot shower during the day, drawing a bath, or going for a walk. If time and money permit, a sauna, steam, or floatation tank session can be beneficial and can deepen your ability to become more present. Perhaps you would benefit more from having a practitioner work with you, like receiving acupuncture, bodywork, or a facial. Know which options resonate with you most for optimal benefit to your parasympathetic nervous system (otherwise known as the rest and digest phase).
The colder months and shorter days offer the perfect opportunity to recharge and reset. Perhaps these tips will inspire you to discover the self-care practices that work best for you. With time, these habits can help deepen the connection between your body and mind until mindfulness becomes a natural part of your everyday life.
