10 simple ways to incorporate mindful ritual into your life
One of the biggest lessons that being a yoga student and teacher has taught me is that being focused on the present is a gift and that spending more moments in this state of presence changes you. It shifts the way you do things, your behavior, and your thought patterns. Incorporating mindfulness into my life has definitely supported me on my health journey.
From Mindful.org:
Mindfulness is 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.
In fewer words, mindfulness is an active practice of being present as an observer of where you are and what you are doing.
If you ever wonder how to get out of the mundane of daily life and come alive, one way to do that is to open your senses and practice mindfulness while you move through your everyday routines.
Below are several ways to incorporate mindful rituals into your daily life.
1. START YOUR DAY WITH GRATITUDE
Being open to and mindfully feeling into and expressing gratitude has been one of the most profound, yet simple actions that has forever changed me. Taking a few moments to reflect in the morning (or really, anytime!) can set a positive tone for your day. Skip the fancy journal - you don’t need it for this practice to be effective. You don’t even need to write it down at all! I prefer to just close my eyes, put my hands to my heart, and take a few moments to think about what I am grateful for in that moment. But if you like to keep a record, you can use the notes app on your phone, sticky-notes, or a journal you use to write down other thoughts. Whatever makes it easy for you to come back to this practice is just perfect.
2. BE MINDFUL WHILE GETTING READY FOR THE DAY
Instead of mindlessly throwing your bedding into place, going to the bathroom for your morning grooming session, and putting on your clothes, turn it all into a moving meditation. Open your senses to what you’re doing. Feel the texture of your comforter, listen to the sound of your toothbrush moving around your mouth, look at yourself deeply in the mirror. Take this opportunity to slow down before a potentially busy day.
3. SET A DAILY INTENTION
How do you want to feel today? How do you want to experience life today? What kind of energy do you want to receive? Think about that as you’re brushing your teeth in the morning. Maybe you want to let something go, speak kindly, or be open to listening. Whatever it is, this practice does not have to be something that you cringe at crossing off your to-do list.
4. EXPLORE MINDFUL EATING
If you’ve ever gone to a restaurant with really exquisite food, you might notice that you ate more slowly than you normally do, savoring it and experiencing all of the flavors. Well - do this at home! Slow down during your meals, remove distractions and just be with your food. Consider the source of your food - where did it come from? Who harvested it? How far did it travel? Does the company you purchased it from align with your values? Feel gratitude for the people and processes that allowed your food to arrive at your table. Acknowledge the ways that each meal nourishes your body. And listen to how your body responds to it.
5. TRY A WALKING MEDITATION
One of my favorite ways to meditate as someone who struggles to sit still! Walking is not only good for our physical health, it is excellent for our mental, emotional, and spiritual health as well! To do this, go to nature or somewhere that is quiet and interesting to you. Walk slowly and mindfully, not thinking about where you’re going - let the meditation guide you. Notice a cool rock in the distance? Go visit it and say hello. You do not have to walk in a straight line or to a destination. As you walk, feel your body work to take each step. Feel the earth support you underneath every step. Notice the pace of your breath. Take in the sights and sounds and smells around you. When your mind wanders, return it back to these sensations.
6. ENGAGE IN MINDFUL MOVEMENT
Besides walking, there are many other forms of movement that promote mindfulness. Yoga, Barre, Pilates, Qi Gong, Tai Chi all integrate breath and movement and help you bring awareness to your body in the present moment. If you’re not into these kinds of movement practices and prefer something like running or weightlifting, that’s fine too! Just use those forms of exercise as an opportunity for mindfulness by considering what muscles are working, how your body is moving, how you are breathing, and (this is a big one) how your body feels.
7. PRACTICE ACTIVE LISTENING
So often, when engaging in a conversation with another person, we are so excited for our turn to speak, that we aren’t actually listening. Resolve to be fully invested in listening to what someone is saying without distractions and without thinking about what you want to say next. Listen and wait until that person is done speaking to gather your thoughts and respond.
8. PLAY
As adults, we spend so much time working and taking care of our responsibilities so life becomes mundane and monotonous to the point where we are completely disassociated with ourselves and running on autopilot. What if we turned off adulting and engaged in PLAY? And remember play can be anything that brings you joy - writing for fun, coloring, experimenting in the kitchen, having crazy sex, roughhousing your dogs, doing cartwheels! And while you play, the only rule is to *be present. *****Don’t be with your to-do list or that email you haven’t responded to. Be there, in play.
9. COMMIT TO DAILY SELF-CARE
Self-care is unique to everyone. It doesn’t necessarily mean putting on a face mask while sitting in an epsom bath (but it could!). It could be calling your best friend, going for a hike, working in your garden, or sitting in front of your fireplace listening music. Take some time to do something for you every single day and be totally present for it.
10. ESTABLISH AN EVENING ROUTINE
So often we just end our days by mindlessly taking off our clothes and crawling into bed. Mindfully unwinding from your day helps release anything that has stuck with you so that your body can focus on getting deep sleep. An evening routine can be anything that helps your body relax and prepares it for bed - gentle stretching, laying with your legs up the wall, a few minutes of deep breathing, or a guided meditation that helps you drift into sleep. Whatever it is, keep it simple and enjoyable.
A few recommendations before you begin:
Pick one that feels good to you. Start with one, then add or change as you see fit.
Remove expectations and don’t set rules for yourself (that makes it less fun!)
Remember there is no right or wrong - this is about bringing magic to your life, so it’s okay if it looks different.
I’d love to hear about how these are going for you! Dm me on Instagram @michelle.westall or send me an email to chat!
