Most of the time we live on autopilot, moving in the fog of daily chores and worries. The cellular separation of consciousness destroys the nervous system, lowers concentration, slows down the reaction and moves away from the main thing — to be happy here and now. In theory, everything seems simple, but in practice we are faced with the fact that emotions do not allow us to relax. You can do your daily chores and train your mind at the same time. This little game will help you feel better and make your life brighter. Observe your gait, conversation, mannerisms, and reactions. Pay attention to the sensations while cooking dinner, talking, playing sports, walking with children, taking a shower. Discover new emotions. Don’t try to suppress them. Anger, irritation, and excitement are natural components of your self. Observing the process, sensations, emotions, and feelings is meditation. Take a few minutes a day to do things consciously, and you’ll be surprised how focused and attentive your mind will become. Here are some tips for developing mindfulness.

DON’T WAKE UP TOO QUICKLY

How do we wake up? On weekdays, we most often get up on the alarm clock. We quickly jump up and thoughtlessly perform the memorized actions: charging, showering, breakfast, transportation… The flow of thoughts also rushes with us. We’re not trying to stop him or direct him, we’re just scrolling fast, like a news feed on social media. Instead of enjoying the awakening, we block our consciousness in the past (we think about yesterday’s unresolved problems) or mentally transfer to the future (we make plans for the day). How to wake up consciously? Open your eyes and pay attention to your breathing before jumping out of bed. Feel the slow flow of heat that flows from the tips of your toes to the top of your head. He gently wraps every part of your body and says “good morning” to you. Scan your body over and over again. If you feel uncomfortable somewhere, take a couple of seconds to this area. Try not to evaluate. Let the thoughts be, but not consume you. Wish yourself a good day. Open your eyes.

FEEL THE TASTE OF FOOD

How do we eat? A quick breakfast with mental planning for the day ahead. Or coffee on the go. A business lunch to discuss a new project. Gulping down dinner with heated discussions of past events. We get distracted from the main thing — eating. We are what we eat. And how we eat. Watch not only the choice of food, but also the process. How to eat consciously? You’ve made breakfast. The kitchen was filled with the aromas of freshly brewed coffee or toasted toast. Inhale them. Ask the body: how much food does it need? Take your time. Just try it. Pay attention to the shape, temperature, texture, and sweetness of the food. This may be the first time you realize that a dish is too sweet or salty for you. When we eat consciously, we feel the measure of satiety and the real needs of the body.

CONCENTRATE ON WALKING WHILE WALKING

How do we walk? We’re in a hurry in the morning. We think about our own, about the future. In the evening, we also hurry, thinking about someone else’s words. On the phone, in my thoughts, in my inner dialogue.On autopilot, sometimes turning on at traffic lights and when changing directions. How to walk consciously? Mentally break down the walking process into four stages: foot in the air, heel touching the ground, maximum contact area, and lifting off the surface. Try to do this exercise slowly. Feel the heaviness of your foot, the plasticity of your foot, and feel the physical force of friction, gravity, and gravity. When contact is reached, accelerate your step, not forgetting to breathe freely, keep your back straight and look forward. It’s easier to do than to describe. A few minutes of concentration while walking will clear your mind of debris.

RECONNECT WITH NATURE

How do we rest? A long-awaited vacation by the sea or in nature. Stereotypical thinking suggests a standard course of action: try exotic food, mix different cocktails, take an active swim, lie on a chaise longue, take a photo for Instagram. We use nature only as a decoration. We can admire her, but we don’t know the language of communication. After such a “rest”, a feeling of fatigue sets in and you need another vacation to regain your strength. How to establish contact with nature? Outdoor recreation is a great time for cosmetic repairs in the head and replenishing energy. There is no need to run anywhere, worry, seem to think. It’s time to press the “stop” button and look around. Walk, watch, feel. Try to blend in with the living. Watch the activity of ants, a frog basking on a rock, a butterfly perched on a flower. Be ghostly present. Allow the vessel inside you to free itself and fill it with new high-quality energy. Source: www.psychologies.ru