I talk a lot about the power of mindset. For your skin health as well as your overall health, your mindset can make a huge difference.
One tool for helping you develop a more positive mindset is mindfulness. This is the quality of “being in the moment.” Instead of ruminating on the past (and how you wish it could have been different), or worrying about the future (and all the terrible things that could happen), you’re just allowing yourself to be in the present, with whatever is actually around you right now.
The goal of mindfulness is to simply notice whatever you’re experiencing. Don’t compare it to other experiences you’ve had, or wish that it would be different. Simply be where you are. For example, if it’s raining, notice and appreciate the sights, sounds, and smells that the rain brings – rather than wishing that it would be sunny.
I’ve found that mindfulness makes a huge difference in my life. It keeps me from spiraling into regrets or anxiety, and helps me to stay grateful for everything that I have. I’ve seen it make a difference in the lives of my patients and clients, too.
If you’re new to mindfulness, you might not be sure how to get started. Here are four simple mindfulness practices you can try in your daily life.
Mindful Walking
One of the quickest ways to interrupt a negative thought loop is to take a walk. Changing your environment and taking a break can help you break the cycle and get into a more positive mindset. It’s also a great opportunity to practice mindfulness.
While you’re walking, set an intention to notice everything around you. Pay attention even to the little things, like little flowers growing through the sidewalk cracks, the color of the light, or the way the leaves on a tree move in the breeze. Feel the way your body responds to gravity as you walk, and how your feet press into the ground.
Start with 10 to 15 minutes of mindful walking, and expand this as you feel ready.
Mindful Eating
We eat a few times every day, and this is a great opportunity to practice mindfulness.
To eat mindfully, get rid of all distractions during your meal (or snack). Turn off the TV and put away your phone, so you’ll be able to focus on your food. Notice the smell first, and how your food looks. Take a bite, and notice the flavors and texture as you put it in your mouth. As you chew, notice how the flavors change. Don’t rush through your meal – eat it slowly, doing your best to savor each bite.
Mindfully Being in Nature
Many people find it easier to be mindful when they’re out in nature. When we’re away from home and work, we’re less distracted by thoughts of what we “should” be doing, and we’re better able to focus on what’s around us. Many people find that spending time in nature is great for their mental health.
Depending on where you live, getting out into nature might be easier or harder, but it will definitely be worth it. Whether you live near a forest, lake, beach, or desert, try to find a way to spend a little time there. You don’t have to go on a long hike (unless you want to). Simply taking a walk or even finding a spot to sit and soak in the experience will do wonders.
While you’re there, notice everything around you. Getting out of your usual environment means that there will be plenty of interesting things to catch your attention. Allow yourself to be captivated by what you find.
Mindful Breathing
Breathing is something that we normally do unconsciously. Even though we’re doing it constantly, we rarely pay any attention to it. But your breathing can become an opportunity for mindfulness, and can even help you shift into a more calm and peaceful state.
When you notice that your mind is very busy, this is a good time to try some mindful breathing. Close your eyes and take a few slow, deep breaths. As you breathe, notice the sensations – the way the air brushes against the inside of your nose and throat, the feeling as your chest expands and contracts, any smells in the air. Become curious about how it feels to breathe.
Take as many of these slow, deep breaths as you’d like. When you’re ready, you can open your eyes and return to allowing your body to breathe on its own.
Mindfulness throughout your daily life
Please don’t let these exercises limit you. Honestly, you can do almost any activity mindfully. All you need to do is draw your attention to the present moment and become aware of what’s within and around you. Throughout your day, try noticing opportunities for mindfulness, and you’ll likely discover many of them. There’s no limit to how long you can spend each day being mindful, so feel free to take advantage of as many opportunities for mindfulness as you’d like.
I invite you to try out mindfulness and see how it impacts your mindset. If you’d like some more ideas or advice on incorporating mindfulness, we talk about this in Mind Gut Skin Academy. The brand-new version of the course will be launching soon – head here to learn more or to get on the waitlist. The wonderful women inside of our communities are also a great resource for ideas on how to be more mindful in your daily life.
For me, I’ve found that being mindful makes a huge difference in staying positive and grateful for all the good things in my life.