In a world full of rushing, notifications and endless lists, mindfulness has become a refuge for our mental and physical health. Spending a few minutes a day being present can transform how we feel and cope with life. But why is it so important to practise mindfulness on a daily basis, and how can we do it without complicating our lives? In this article, we explore the importance of mindfulness and give you simple steps to integrate it into your routine.
Why is mindfulness important every day?
Mindfulness is the art of being fully in the moment, without judgement, just observing. Its benefits, backed by science, are enormous:
- Reduces stress: Studies such as those in the Journal of Clinical Psychology (2018) show that practising mindfulness lowers levels of cortisol, the stress hormone, helping us feel calmer.
- It improves concentration: Training the mind to focus on the now sharpens our attention, something key in a world full of distractions.
- Balances emotions: By observing our thoughts without getting carried away, we handle anxiety or frustration better, according to Mindfulness (2020).
- It benefits the body: It lowers blood pressure and improves sleep, effects that are noticeable with consistent practice.
- Doing it every day creates a habit that strengthens these benefits, like watering a plant so that it grows healthy. It's not about perfection, it's about consistency.
How do you practice mindfulness every day?
You don't need to be an expert or spend hours meditating. Here are simple ways to incorporate a daily mindfulness practice:
- Mindful breathing (5 minutes): Sit comfortably, close your eyes and take a deep breath in through your nose (4 seconds), hold (4 seconds) and release through your mouth (6 seconds). Notice the air going in and out. If your mind wanders, return to the breath without getting frustrated.
- Pause the routine: While brushing your teeth or making coffee, focus on just that: the sound of the water, the smell. Put your mobile phone aside and live in that moment.
- Mindful walk (10 minutes): Go for a walk and observe: what do you see, hear, feel? The trees, the wind, your steps. Don't think about the to-do list, just walk.
- Gratitude when you wake up: Before you wake up, think of 3 things you are grateful for today. Feel that emotion for a moment.
- Present body: Do a quick ‘scan’: sit down, close your eyes and run your mind through your body, from your feet to your head, noticing any tensions or sensations.
Tips for getting started
- Start small: 2-5 minutes a day is enough at first.
- Be gentle with yourself: If you get distracted, that's OK; coming back to the present is the exercise.
- Use reminders: A gentle alarm or a note on the fridge (‘Breathe’) helps you not to forget.
- Connect with nature: If you can, do it outdoors; the sound of a bird or the feel of grass enhances the experience.
Conclusion: A daily gift to yourself
The importance of mindfulness is that it puts us back in control: it takes us off autopilot and connects us to what really matters. How to practice mindfulness is uncomplicated; all it takes is a few minutes of intention. Imagine starting your day with a deep breath or ending it with gratitude for something simple. When are you going to try it? Do it today and feel the difference a little calm can make.
Best regards,
Tribe Naturals
