7 Mindfulness Tips For Busy People With Hectic Lives

mindfulness tips for busy people

Mindfulness helps us achieve healthier, more comfortable lives by lowering stress. And if you’re a busy person with a hectic life, that’s exactly what you need.

A spiritual and cultural practice that comes to us from the Far East, mindfulness helps monks change their body temperatures, withstand hypothermic-level cold, and keep a hopeful outlook no matter what conditions surround them.

mindfulness tips

But you don’t have to convert to another religion or renounce the world and become a priest or nun. Science has isolated some core practices of mindfulness and we now know that your state of mind is everything. It helps keep you healthy, makes you a good problem-solver, and puts you in a state of “flow” — handling a myriad of problems with what seems to be seamless grace to people watching you.

Let’s check out a few simple mindfulness tips you can leverage for positive results:

1. Develop Mindful Habits

Before falling asleep at night, appreciate your pillow. Feel how warm the bed covers are. Stretch and feel the sheets on your body. Do this without the TV, radio, or other electronic device distracting you, preferably after you’ve turned off the light.

mindfulness habit

Developing this mindfulness habit will bring your intentions into alignment with your physical reality. Your body will get accustomed to this habit and allow you to fall asleep more easily, and you will have a better sleep that will prepare your next day.

2. Avoid Knee-Jerk Responses

Are there certain people who always seem to elicit the same kind of negative response every time you see them? If there are people in your life that you simply dislike, try zooming out when you see them.

Look at the person as if you’d never seen them before. Check out their clothes, eyes, and demeanor. Do you notice anything unusual?

When the person talks, try listening to their tone of voice even more than what they say. Do you hear deeper tones or higher tones? Does the person have a commanding tone or a shy tone? Is there some emotion that is not contained in the actual words?

mindfulness exercise

Zooming out and really seeing and hearing the person as if they were a stranger will help you grasp who the person really is. You might find that they remind you of someone.

People are shaped by two major forces in life: genetics and life experience. Regardless of whether or not you ever become friends with that person, you will begin to see that they are also human beings who may have drawn different conclusions about life than you did.

Look for any aspect of that person that is appealing, and train your mind to focus on that for a few minutes. Even if the person is abrasive, he might be wearing a nice tie.

Allow yourself to look at that person calmly, without the knee-jerk response you usually feel, and move away when you’re ready.

3. Test Your Voice

If you’re more comfortable, do this exercise while you’re alone.

Try singing the same note three times: Ahhh – ahhh – ahhh!

mindfulness breath

Breathe in and breathe out. Inhale and repeat the same three notes.

What do you notice about your voice? What is the tone of your voice? Is it a full-bodied tone or a thin tone? High or low? Are you able to sing the same note each time, or do you wander across the scale?

This practice brings you more into alignment with your voice and breath, which are more powerful than you think. As you enter into spaces and leave, you radiate a vibration which others can detect, even if they only do so on an unconscious level. Get comfortable with the sound of your own voice, because every part of your body is vibrating, and voice is just one obvious form of vibration.

4. Check The Sunrise Or Sunset

At whichever time works best for you, develop the habit of going outside during sunrise or sunset. You can go on a walk, sip coffee, sit outside while the pets have breakfast, or arrange the time any way you want.

Aligning with nature is a sure-fire way to align your body and soul. Your inner being is very aware of everything that happens in nature, even if you don’t think that it is. Although the rumor used to be rampant that humans had lost their natural instincts millennia ago, in reality our instincts are truly intact but often buried under an avalanche of memos and worries.

mindfulness habits

A variation of this mindfulness exercise is to go outside and enjoy the view of the stars.

Develop this into a habit or ceremony for three days out of the week. Make it a sacred spot in your heart, even if you can only do it for ten minutes, and you will find the calming effects of mother nature becoming an influence in your life once again.

5. When You Walk, Think Of Your Feet

We are so unconscious of our surroundings most of the time that we block out most of the environment. We have to focus on our priorities, so everything else fades into the background.

Now that most of us live in concrete jungles and we have so much more to block out, we seem to be losing touch with our natural surroundings, and that includes our own bodies.

mindfulness walking

When you’re walking, focus on your feet and count each footstep: 1, 2, 3, 4. Then start over at one. As you do, relax and let the thoughts of the day flow in and out of your conscious awareness.

Notice your breathing. Feel each breath as it comes in and goes out.

Notice each part of your body and how it feels as you are walking along. Perhaps one hand is holding a briefcase or purse – how does that side of your body feel compared to the other?

Because our subconscious minds take care of our bodies, and send cues when it’s time to move the luggage from one hand to the other or from one shoulder to the other, we tend to disconnect our conscious awareness from how we’re doing. When we do that, we can’t appreciate the amazing vehicle that is our body. We don’t notice that every breath and every heartbeat and every hormone and every antibody is working in our systems. We are a virtual world of avenues, organisms, hubs, and generators.

When you walk, think of your feet.

6. Forgive Someone

Forgiveness, as you may have heard or experienced, is simply the act of letting go of the burden that you carry from another person who has hurt you out of their own pain, ignorance, or confusion. It’s a practice of freeing up your energy to focus on things that incline toward health and well-being for yourself or others.

In order to forgive someone, you simply place the event in the past instead of re-living it every day. You do not have to condone the actions of another person. You don’t have to tell the person you’re forgiving them. You don’t need their acknowledgement, and they don’t need to thank you.

mindfulness forgive

Sit quietly and let yourself feel the pain and suffering you have carried around because of this action by another person. Hold and don’t resist the feelings. When you’re ready, zoom out of the experience a little, like a movie camera zooming out a little. Rest with the picture, and when you’re ready, zoom out again. See all the parts that everyone played. Normally, many people helped to co-create that bad experience, and many were not even aware of what happened or how they fit into it.

Before you can free anyone else, you have to free yourself. Understand what happened from a larger perspective and breathe until the need to explain it to everyone begins to subside. Keep breathing and rest with the mental images until the feelings begin to dissolve.

Be aware that all events and conditions pass. Good things pass away, and bad things pass away. There is no changing them, re-doing them, or avoiding them. See in your mind’s eye that this event happened and you did the best you could at that time, knowing what you knew at the time.

If good things stayed forever, you would eventually want them to go away. They would become boring or stale. Therefore, don’t resist the reality that all conditions and events pass away.

Notice your breathing. If your body has relaxed, you’re doing a good job. If not, keep zooming out until you feel your body relax. Then, watch the event sweep into the past.

Make sure that you feel a little better each time you do this exercise, and eventually momentum will help you reach the state of freedom from the event that you are looking for.

Acknowledge that there are always possibilities brewing that you cannot see from your current vantage point. Allow for the possibility that better things will happen in the future, because now you know more than you knew before.

7. Read A Mindfulness Book That Lets You Play

A great book about mindfulness is The Mindfulness Colouring Book: Anti-Stress Art Therapy for Busy People by Emma Farrarons.

As a busy person, you love to keep your hands moving, so this technique is made for you. As you color and meditate on what you’ve drawn, you soothe anxiety and stress. As you relax, your creative side will want to come out and play, and you’ll find yourself in a very high vibration, the state of appreciation. These templates for beautiful scenes and designs will help you color your way to peace and calm. Or, simply get creative and color your own scenes and designs.

You can find the book here.

mindfulness books

These mindfulness tips can create real changes in your life. They can help you become more serene and happier. They can help you put problems to rest when there is nothing you can do about them, and help you find inspired solutions when there is something you can do.

Mindfulness will not turn you into Superman or Superwoman, but over time, it can reduce stress, resting heart rate, and blood pressure.

Most importantly, it will help you become more of who you were really meant to be and help you to grow in directions that please you.

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