Incorporating mindfulness strategies into your everyday life has a number of benefits for your physical, mental and emotional health. There are so many great benefits to mindfulness; let us explore mindfulness awareness and practice, and how to incorporate it into your daily routine.
When was the last time you stopped and took a moment to take in your surroundings and be present in the moment?
People suffering from anxiety is on the increase, it is not surprising considering the busy world we live in. Taking some time to yourself and exploring mindfulness techniques that can be easily adapted into your daily routine can help reduce stress, worry and anxieties.
People are living in chronic stress that is affecting their health. See the affects of chronic stress on your health on my blog. Chronic stress can sometimes go unnoticed, but it can lead to emotional and physical burn out. See my post on 5 signs your burnout out.
Mindfulness refers to being fully present at the moment and focusing on one particular thing, free of distraction and judgement.
To live mindfully is to live in the moment and reawaken oneself to the present, rather than dwelling on the past or anticipating the future (1)
Happify put together a fantastic short video on why mindfulness is a superpower
When are we not mindful?
Our lives are full of distractions that have become even worse as technology has penetrated every aspect of our lives. Due our increasingly busy lives, it is even more critical than ever to take care of ourselves and focus on mindfulness in everyday life.
With routine as part of many of our lives, we tend to live through each day on autopilot without really thinking about what we are doing. Some examples of these include
- Eating mindlessly while reading a book, watching tv or on our phones not focusing on the task of eating.
- Thinking about what tasks need to be done next, without giving much focus to the task at hand
- Worrying about the past or future while not paying attention to your present state of mind, and this may increase anxiety for things you can not control.
Before we look at the benefits of mindfulness, let us explore the two types of mindfulness.
There are two types of mindfulness, both formal and informal, lets explore the difference!
Formal mindfulness relates to when you intentionally perform meditation to help calm and relax the mind. This occurs when you intentionally sit, and focus on one thing and purposely try to free and calm the mind.
With the same benefits of formal mindfulness, informal mindfulness occurs when you are performing a task, and all your focus is on that particular task. This is an effortless way to start mindfulness practices without having to dedicate time directly to meditation.
Benefits of mindfulness
Taking some time each day to be mindful has many benefits to your physical, mental and spiritual wellbeing.
The benefits of mindfulness practices in daily life include:
- Reduced anxiety and worry
- Less emotional reactivity and the ability to better regular emotions
- Promote a sense of calm
- Improved health and well-being
- Improved Cardiovascular health
- Reduce stress (2)
- Improved focus and concentration
- Help ease symptoms of illnesses such as fibromyalgia and other chronic diseases
- Increased compassion towards others
- Appreciate “those simple things” more and be grateful for what we have
Strategies to start on your mindfulness journey and reap the benefits of minfulness
If you wish to start formal mindfulness, dedicate time each day and find a place that is quiet and comfortable to meditate. See the best mindfulness and meditation apps I recommend at the bottom of the page.
If you think you don’t have the time to dedicate time to meditation each day, you can try informal mindfulness strategies. Some of these tasks your probably already performing each day, it is important to focus on the task at hand and be conscious and present in the moment.
Tips to incorporate mindfulness practice into your routine
When trying to develop a routine in incorporating mindfulness, try and focus on the things you do in your normal daily routine as it encourages you to stick with your new regime.
Some of these tasks may include:
- Do one thing at a time and focus solely on that task instead of multitasking and doing a hundred things at once.
- Go for a walk in nature, be mindful on what is going on around you. What can you see? Smell? Feel? Not only are you getting the benefit of exercise, but also of some precious Vitamin D that many of us are deficient in!
- Take some slow deep breaths and focus on the air going into your lungs, and slowly out. This is an obvious tip, but is very useful and can be easily incorporated into your daily routine. You could focus on taking 10 slow deep breaths before you get up in the morning
- If you enjoy a cup of tea or coffee in the morning, you can use this mindful routine to help focus and relax the mind. the experience and spend some time practising mindfulness. Tiny Buddha has a fantastic post on how to practice mindfulness while having a cup of tea. Green tea is a great option for this, as there are some great benefits of green tea, read more.
- Take a break off the technology, turn that phone off and spend time with friends and family
- When you sit down to a nice meal, tune into your senses and take in the look, the smell and the taste. Eating mindfully can also help you to control the amount you eat and help you make better food choices.
- Turn off electronic devices and take a break from the constant distraction and multitasking that comes with it.
- Mindfulness can be made extra fun! If you love art and crafting this will come naturally to you. Even doing colouring in can help with the mindfulness journey.
Feel free to download my free colouring in mindfulness sheet. An easy and fun way to be present in the moment and focused on one task. you’ll be surprised how relaxing it is!
I also have a free introduction to mindfulness eBook that is free to download.
Nurse mummy’s top 6 recommended mindfulness practice apps
Although I recommend dis-engaging and turning off your devices to take some “you” time”, it is also useful to use some phone apps that can guide your mindfulness practice to help encourage and guide your mindfulness strategies.
As a very busy working mum, I often feel like I am burning out, and practising mindfulness is very important for me to remain grounded and keep goals in perspective.
Here are 6 of my favourite mindfulness apps that you may find useful. some are paid, and some are free. Downloadable from the AppStore or play store for android.
Mindfulness tips for mindfulness practice
You might find your mind wanders when you first start trying mindfulness techniques, and with anything, practice makes perfect.
If you struggle with one mindfulness activity, try another instead and do what works for you.
If you want to read more on mindfulness, I have a post on the 10 best books for mindfulness.
See below my post on helpful mindfulness quotes. Feel free to save and share.
The Resilience Project: Finding Happiness Through Gratitude, Empathy and Mindfulness is a fantastic book and audio-book on incorporating mindfulness into your daily life. This book has been a best seller in Australia and I HIGHLY recommend this book!
Thank you for reading my blog. I would love to hear what you do for mindfulness. Please comment below
1. Psychology Today. (2018). Mindfulness. Retrieved from
2. Health Direct. (2020). Mindfulness and mental health. Retrieved from