How often have you rushed through the day, jumping from one thing to the next? Trying to do two things at once (it’ll allow us to get more things done right?), bouncing around left to right, promising ourselves a moment of calm when we get to our yoga practice, but then sometimes we get too busy for even that….

But what if the key to getting more done, reducing stress, and having more energy was to slow down? It’s an interesting thought, getting more done but by slowing down.

What I mean by slowing down is taking time to notice what we are doing, and being fully present in the moment, noticing our surroundings, the small things that are so beautiful, sensations that we are often too busy to notice. This can be described as mindfulness.

Here are a few ways mindfulness can help us:

• Decrease stress, anxiety and depression.
• Help us regulate emotions and increase self-control
• Increase focus and concentration.
• Reduce symptoms of burnout.
• Enhance job performance

Slowing down and being present can have a big impact on your day! I’ve included seven fun ways you can take slow down and take a few moments to connect with you and what you may be doing in the moment.

1. Eat mindfully and with gratitude.

It is so easy to spend this time we have nourishing our body, listening to a podcast, watching a video or flicking through social media. But doing this takes our focus off of what we are fueling our bodies with, and how much we are eating, onto whatever it may be that you are listening to.

Instead try to eat distraction free, just you and the nourishing food in front of you. Use this time to focus on every bight, feel the texture, notice the taste, the smell, notice how the food texture changes over time, and don’t swallow until the foods a nice soft texture. With every bite send gratitude to where the food comes from, and gratitude for it fueling your body. Doing this will help you de-stress as you nourish your body, and do your digestive track a favour as it can digest the food you just ate easier.

2. Sipping tea slowly and thoughtfully.

Next time you sit down for a warm cup of tea or coffee, slow down, and take time to appreciate it. Set an intention to make this an experience, rather than a thing you do quickly and with a dozen other things.

Take time to notice the smell as it brews and each time you have a sip. While drinking sip slowly, noticing the different tastes, feel the warm liquid travel down the back of your throat, and notice how it makes you feel. Sending gratitude for the tea and to the people that created it.

3. Walking meditation.

Rather than letting your thoughts wonder on what is next, or what is in the past, take the chance to reconnect to yourself and the environment. Notice each foot, the feeling when your foot places on the ground. What sounds are around you? How is your breath changing? Look up, notice the trees, the colours, the birds, the people around you.

Use a set time to do this, whether that be a walk in the middle of the day, or from your car to work. Set an intention to be mindful while you walk at least once the day and notice how you feel after.

4. Brushing your teeth with focus.

Next time you brush your teeth, take your mind from wondering about what you are going to do next or what happened in the past, back to the now. Focus on the body, how does the toothpaste taste, what does the brush feel like? What muscles are you using? How does your body feel? How are you breathing?

Use these few minutes to connect with your body, and use your dedicated planning and reflection time to lay out the foundations for your day.

5. Change TV with connective conversations.

What do you do when you get home? After you’ve eaten? Do you watch TV, read a book? Try adding in some time for mindful conversations with those around you, switching off all distractions, leaving your phone in another room, and just sit and talk, connecting with them.

If no ones around you, use this time to read a new book that helps you grow. While reading try using your index finger as a guide just like children do, being present as you read every page.

6. Mindfulness while honoring your environment.

Saucha or cleanliness relates to keeping our bodies clean but it also relates to keeping our surroundings clean. Next time you are cleaning, take time to be present. Feel your body, notice the movements, the sounds, the smells, and your breath.

Use this time to honor your environment, and connect with it and your body.

7. Take time to reflect on your day and set your intentions in the morning.

Svadigraha or self-study is one of the Niyamas. Taking time to reflect on our day, looking at where we are at, and planning our intentions for the future.

Without self-study, we can’t see how we’ve improved, what adds joy into our days, and what takes away from that.

I love adding journaling into my days, especially in my morning routine, and at night while winding down. I found it a great way to connect with my thoughts and write them down.

Some things I write down in the morning are three things I’m grateful for, I take my time to set my intention, and to write down three things I get to do. At the end of the day I like to reflect on how I felt, what went well in my practice, and a moment I can treasure.

These prompts are all available in my favorite journal “The Yogis Journal” along with other challenges and ideas on activities to help you feel recharged. If you’d love a great guide that helps remind you to have mindful moments I’d recommend looking at the journal.

What are your favorite ways to stay mindful?