There is much talk these days on the topic of mindfulness. It goes by a few names – staying present, living in the here and now, being focused. Some people form the misconception that being mindful means meditating on a mat in a tranquil garden, away from the hustle and bustle of city life. There are others who think they need to concentrate hard on a particular object and empty their minds of thoughts.

Great news, you do not need to be someplace special and you definitely need not free up your schedule in order to feel like you’re living in the now. The gist? Pay attention to your surroundings, your breath and your thoughts. Here are some easy ways to practise mindfulness as you go about your day.

#1 ON THE TRAIN OR BUS – ENGAGE YOUR SENSES

Most people ‘switch off’ while taking the public transport. We sink into our music or read the paper. Some keep the eyes closed while many of us fiddle with our mobiles. The commute to and fro work/ school is one of the best times to observe your breath but firstly, battle the itch to check your handphone!

Switch it to silent mode and place it in your bag instead of having it in your hands or pocket. Let your gaze rest on whoever or whatever is in your line of vision. What colours do you see? Listen. Can you hear the shuffling of feet, the opening and closing of train doors, the distant wail of a baby, somebody coughing?

Breathe in and observe the different scents around you. If your mind drifts off, gently bring your awareness back to your body. If you’re not used to ‘doing nothing’ during your ride, start with 5 minutes or tell yourself to stay mindful for 3 train stops before getting back to your usual routine.

#2 AT WORK – ACKNOWLEDGE YOUR EMOTIONS

There’s that children’s nursery song, “If you’re happy and you know it, clap your hands!” Well, do you really ‘know it’ when you are happy or mad? It’s important to know that staying mindful isn’t about removing yourself from the experience and wishing away the bad moments. It’s about being in tune with how you relate to things that happen in your life.

On a rough day, take a deep breath and say aloud to yourself, “I don’t feel so good right now. I am irritated because ______________. But it is okay to feel this way for awhile.” Don’t rush to feel better by occupying yourself with other tasks. Try to avoid solving the problem there and then. Remember, the goal is to observe and acknowledge your feelings.

#3 DURING MEALTIME – SAVOUR YOUR FOOD!

“Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.” – Voltaire.

Indeed, mealtimes should be a delight and something you look forward to every day. Regard food as nourishment for your body and energy for the hours ahead. The next time you tuck into your meal, pretend you’re an alien from another planet and study your dish like you’re seeing it for the first time.

What’s on your plate today? Look at the cluster of vegetables and the gleaming lines of noodles. Notice the texture of the food as you chew it. Taste the different flavours bursting in your mouth. Be thankful for this meal.

#4 WHILE RUNNING ERRANDS – STOP

Getting fresh laundry folded and ironed, picking the kids up from school, fixing lights, doing the groceries… There are tons of things to do even when we knock off from work. Sometimes, it’s good to just halt in your tracks. Stop trying to race against time. Know that you’re an amazing person who is capable of caring for yourself, the people in your life and even strangers.

If you’re waiting to cross a road to get to your destination, observe your surroundings, however plain they seem to you. Be aware of what you are doing. If you are outdoors or indoors by a window, notice the sun setting and take notice of its golden light slowly dissipating in hues of salmon pink and orange. If your mind gets bombarded by pending items on your to-do-lists, just acknowledge them and guide your thoughts back to the here and now.

#5 BEFORE HITTING THE SACK – BREATHE THROUGH ALTERNATE NOSTRIL

Now is the time to rest. You’ve done a wonderful day of work. If you find that it’s a challenge to quieten your thoughts, try to avoid using your computer or mobile at least an hour before bedtime. Alternate nostril breathing, or nadi shodhan pranayama in Sanskrit, helps direct your focus to your breath and it’s great for calming frazzled nerves (so you could also use this technique when you’re stressed!).

Firstly, sit up on your bed. Use your ring finger and gently press your left nostril down. Inhale through your right nostril then use your thumb to press your right nostril down so both nostrils are shut. Hold your breath for five seconds. Let go of your ring finger and release your breath from the left nostril for five seconds. Repeat the pattern on the other side for about 3 to 5 minutes.

Cultivating awareness is like toning your muscles. You need to exercise it frequently in order to reap its benefits. Wherever you are in your practice, never rush or force yourself to stay mindful. Adopt an open heart and in time, you’ll notice an increased sense of peace and clarity of mind. And frankly, that’s all you need to enjoy the present.

About the writer:
Lorraine is a freelance writer whose three favourite things in life are: curling up on bed with a good book, practising yoga and writing stories. A wellness enthusiast, she believes in the power of a balanced diet, regular exercise and good sleep. She dreams of becoming an authoress one day.