How to incorporate mindfulness into your self care routine

January 17, 2018

Mindfulness is described as “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” While mindfulness is defined as “the basic human ability,” don’t worry if you’re finding it a bit tricky in practice! Fear not: I’ve put together some tips and simple daily habits to make mindfulness part of your routine.

Mindful Eating

As a foodie and extreme multitasker, this can be very difficult for me! As tough as it is, it’s especially rewarding when I pay attention to my food. These are some of the rules I set for myself to make sure I’m paying attention to what I put in my body:

  • Eat with little to no distraction. Some background music is okay, but try to avoid TV, books or any other audio or visual distractions that take away from your full food concentration.
  • Eat slowly. Be sure to chew your food thoroughly and put your fork down between bites. This is a neat trick that also aids digestion and weight loss. Eating slowly will help you realize when you’re full right away.
  • Listen to your body! Don’t eat when you aren’t hungry. Try to avoid foods that give you negative side effects such as headaches or stomach aches even if they are considered “healthy” foods. Stop eating when you are 80% full.
  • Take the time to appreciate your food. Whether you cooked this meal yourself or ordered from a restaurant/food delivery service that you enjoy, be sure to truly enjoy every bite!
Meditation

Here’s another term that sounds easy but can be difficult for beginners, so go easy on yourself if you don’t get the hang of it right away! In order to get the most benefits out of meditation, sit straight up with your feet touching the ground and your hands in your lap.

Be sure the room you choose to meditate in is either completely quiet. Or, if you find it easier to concentrate with some background music playing,  try a meditation-specific soundtrack designed to help you focus and relax.

When you’re ready to begin, close your eyes. Check in with how each part of your body feels. Gently unclench your teeth (you’d be surprised how often they clench without you noticing). If you find yourself losing focus, don’t take any time to scold yourself. Simply, forgivingly float back to a meditative state.

It’s a great idea to incorporate meditation into your routine right when you wake up or before you go to bed. Check out the book Real Happiness: The Power of Meditation for a 28-day challenge to get you started. By the end, you’ll have a healthy new habit!

Aromatherapy

Have you noticed how certain scents can remind you very vividly of moments in your life? Out of the five senses, scent is most deeply linked to memory and emotion. For this reason, surrounding yourself with scents you enjoy is a powerful way to keep yourself aware of your surroundings and in a positive mood.

My favorite ways to incorporate scent into my daily life? Through essential oils or candles. When it comes to candles, I love invigorating citrus scented ones like Voluspa Goji & Tarocco Orange to keep me centered and focused.  You could also try choosing your favorite out of this list of candles to soothe, calm, and destress.

For essential oils, I like using a diffuser that evenly disperses my favorite scent around my home for a couple of hours. I love this gorgeous wood-grain diffuser (pictured) that comes in different colors to match every decorating palette.

I like to use different essential oils depending on my intention. If I want to relax, I might use Lavender or Eucalyptus. If I want to get focused, I might use Orange or Spearmint. If I’m fighting off a cold, I might put Frankincense essential oil in my diffuser. You can choose what feels good to you and focus on the scent.

 

 

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