Mindfulness is Your Superpower: 5 Ways to Practice Daily

*Updated August 2024

Mindfulness is your superpower! And, by practicing it daily, we can transform our lives and create the reality that we envision for ourselves. Practicing mindfulness is the first step in creating the authentic, joyful life we so deserve!

What is Mindfulness?

Mindfulness has become a ubiquitous buzzword. But, what does mindfulness really mean? According to 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. Mindfulness is a quality that every human being already possesses, it’s not something you have to conjure up, you just have to learn how to access it.”

In simpler terms, mindfulness is the act of living with intention while being grounded in the present moment. When we live mindfully, we stop reacting to life and start taking control by making deliberate and conscious decisions.

In this state of awareness, we are better able to monitor emotions. In turn, we purposefully respond to life situations helping us to raise our vibrational frequency and live a more positive life!

Conscious vs. Unconscious Living

According to the Happier Human website, “Conscious living is a way of life that is deliberate and well-thought-out. The lifestyle largely involves maximum awareness of yourself, immediate surroundings, and the world at large. Awareness at these various levels helps inform your day-to-day decisions and influence how you experience life.”

Mindfulness means that we live with intention, or consciously. However, due to life stressors, we tend to live unconsciously most of the time. The information overload we experience on a daily basis contributes to this.

This tendency to shift into auto-pilot is due to the efficiency of the brain. Our brains works efficiently and will take the path of least resistance. Therefore, instead of setting intentions and making purposeful decisions throughout the day, we often react in familiar ways.

As a result, our habits keep us stuck in familiar cycles. So, instead of living from a place of purpose, our outer circumstances often dictate our behaviors. Essentially, we begin living on autopilot. And, this prevents anything new from happening.

“How we pay attention to the present moment largely determines the character of our experience, and therefore, the quality of our lives.” 

Sam Harris

Past and Future

We often have repeating, persistent thoughts of the past, or worries about the future. And, this pattern of behavior can take the joy out of life. As a result, we find ways to escape: overeating, gambling, excessive social media scrolling, gambling, etc.

But, this is simply our ego in action. Left unchecked, the ego will create a never-ending stream of negative thoughts and emotions. We may even feel as though our mind is working against us. This is why many of us feel unhappy. We often identify so closely to ego that we believe we are the ego. But, this isn’t the case!

“Each morning we are born again. What we do today is what matters most.”

Buddha

Mindfulness is Your Superpower: 5 Ways to Practice Daily

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1. Meditate first thing in the morning.

By mediating in the morning, you will experience a better day. You are essentially taking control of your reality through this practice. But, don’t just take my word for it. Sara Lazar, from Harvard University, learned in a recent study that mindfulness meditation actually changes the structure of the brain in the best way possible!

Everyone can meditate. It doesn’t have to be ritualistic or complicated. Simply focus on your breath and clear the thoughts from your mind. And, if you’d like to focus on achieving a specific goal, set your intention before you begin the meditation, then release it. Here are some easy steps to begin a meditation practice:

• Find a quiet, relaxing space.
• Sit up in a comfortable position and cross your legs, or sit in a chair with your feet on the floor.
• Rest your hands lightly on your thighs. There are some basic hand positions you can use for different purposes, but it’s not necessary.
• Clear your mind and focus on your breath. Breathe in and out and notice the rise and fall of your belly.
• Inevitably your thoughts will wander. Simply return to your breathe and begin again.

However, if you can’t meditate in the morning, or you are having too many racing thoughts, start slowly. Carve out a few minutes of stillness throughout your day.

For example, while brushing your teeth or after getting into your car in the morning, pause, calm your mind and focus only on your breath. Take a moment to get centered and bring yourself into the present. Breathe in and out deeply several times. Done repetitively, this act of creating space and breathing is a powerful practice in mindfulness.

2. Eat mindfully.

How often do you find yourself eating quickly or snacking unconsciously throughout the day? Life is busy and you may feel as though you’re racing against the clock. However, taking time to enjoy a meal is the perfect way to incorporate mindfulness into your life.

Feel gratitude for the food that is nourishing you, and thank the people who made the meal possible. When you eat slow and deliberately, with a grateful heart, you can raise your mood and shift into mindfulness.

This is also a wonderful opportunity to consider what you’re putting into your body. Is it natural and nutritious? Are you ingesting too many processed or fatty foods? Small shifts in your diet can have a positive influence on your health and your weight!

3. Enjoy authentic interactions with others.

Living mindfully means that you consciously interact with everyone you come into contact with. However, instead of seeing people as unique individuals, we have a tendency to label them or put them into categories.

And, there is a perfectly valid reason for this. With the sheer amount of information coming at you at any given time, it’s hard to process it all! So, because your brain is efficient, you use prior experiences and apply them to similar situations. And, this can be incredibly useful at times.

However, it can also prevent you from seeing a person or situation for what it really is. When you become aware of this behavior, you can become more mindful about all of your interactions.

Random Acts of Kindness

Mindfulness cultivates generosity and inspires random acts of kindness. These exchanges allow you to authentically engage with others and make the world a happier place. And, personally it’s my favorite way to boost my mood and release endorphins. Here are some simple ways for you to commit random acts of kindness:

• Buy someone a coffee.
• Make friendly conversation with someone who looks lonely.
• Give someone a sincere compliment.
• Donate or volunteer.
• Ask someone if they need help.
• Smile at a stranger.

4. Practice nonjudgement.

We’ve been conditioned to judge everything right down to the weather! Life situations are inherently neutral until we give them meaning. Constant judgement will keep you on an emotional roller coaster, and can often be premature. You can’t truly judge something as good or bad because it’s often difficult to see the bigger picture.

In other words, your idea of good and bad is an illusion. When something “bad” happens, it can lead to the best experience of your life. For instance, my divorce resulted in me completely upgrading my life with my new husband.

So, shift into neutral when you notice yourself judging. This will train you to control unhelpful, negative thoughts. And, it’s an effective way to practice mindfulness.

5. Pay attention.

Too often we get caught up thinking about the past or the future, and don’t fully appreciate the beauty of the present moment. When your mind wanders without restraint, you lose access to the present. And, this prevents you from practicing mindfulness.

So, stay engaged and enjoy whatever is happening in the moment. When you’re fully immersed in the present, you can savor the unique quality of every second.

Paying attention, or being mindful, means that you give every task, no matter how small, your full attention. A great way to do this is to use the five senses. For instance, when you drink a glass of water or get dressed for the day, notice all of the different sensations that make up the experience. And when you’re having a conversation, listen without judgement and try not to answer immediately. This will let the other individual know that you are actively engaged in listening.

As a result, you will reinforce your mindfulness practice and enjoy a deeper, richer experience. If you would like to learn more about how to do this, a great resource is The Power of Now by Eckhart Tolle. He is a master of teaching how to immerse yourself in presence.

Mindfulness provides a strong foundation in which to build your life. External factors are less likely to distract you from your objectives when you are present. Now, you’re better able to achieve your goals and move joyfully through the world. As a result, you create the best possible outcome in every situation and can take control of your life!

Overall Benefits of Mindfulness

• promotes well-being
• can make you more resilient
• improves memory
• decreases stress and unhappiness
• increases joy
• improves physical and mental health

By practicing mindfulness, you can create a new consciousness that will positively affect how you think, feel, and interact with the world around you! As Eckhart Tolle said, “Realize deeply that the present moment is all you have.”

So, what are some other ways you practice mindfulness? I’d love to hear your ideas! Comment below and let’s get the conversation started.

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Disclosure: Melissa Damiani is a participant in the Routine Probiotics Program an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to merchant, and the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking amazon.com. Although I only promote products that I love, use, and have confidence in, always do your own research before purchasing any product or service. Read my disclaimer here.