Easy Mindfulness practices for a busy schedule

By Dr. Kanika Verma

We all are aware of meditation and its benefits; however, most of us are unable to practice regular meditation because of our busy schedules. But meditation is not captive to a posture or closed eyes. It is a state of mind. And the meditation that we practice while sitting with closed eyes is more of a beginner’s routine. 

The real meditation starts with a meditative mind. Such a balanced mind retains the state of meditation without closing the eyes. And if you do not have time for a closed-eyed meditation, you are in luck! You can practice a higher level of meditation – mindfulness! 

Mindfulness has multiple amazing and instant benefits. The most vital one is the “Instant Problem Solving” capacity of mindfulness. 

Most of our worries, anxiety, anger, and frustrations arise from either memories or future apprehensions. However, if you are just being present in the current moment and focusing on the work at hand, and then all these negative emotions naturally evaporate. 

With mindfulness, these gloomy emotions stop draining your energy and time. All of us get stuck with these mental blocks from time to time. Therefore, mindfulness practice is a must-try, esp. if you are busy and want to save your time from getting stuck!!!

How to practice mindfulness

The entire practice of mindfulness can be summed up in two words – be present! As the name suggests, mindfulness is all about being in a state of deep awareness and connection with “the present”. The best thing about mindfulness is that you do not have to devote any extra time or resources to practice mindfulness. 

Here are a few simple indicative steps for mindfulness in the two most basic daily habits.  

A Mindful Meal

You can practice mindfulness with any activity. However, we need a tangible method to learn and start the practice of mindfulness. So, let’s start with the most basic activity – eating.

  • Mealtime prayer is a great initiator for a mindful meal. Before each meal, close your eyes for a few seconds and feel grateful for the food you have. 
  • Eat the first bite with closed eyes; feel the warmth, texture, and flavor of the food. 
  • Try to maintain this food awareness throughout the meal. 
  • Avoid watching TV or excessive conversation during the meal. 

A Mindful Sleep 

Sleep is the time when both the mind and body rejuvenate themselves. Peaceful and refreshing sleep is nothing less than bliss. And mindfulness can ensure you a great sleep with a few simple steps. 

  • Sit on the bed for 2-5 minutes before going to sleep. Remember all the good things that happened to you during the day.
  • It helps to note down these good things in your diary. (As you read these notes after a few days, you will be surprised at the amount of good flowing towards you every day).
  • Relax your body while lying down. 
  • Feel a bright current of energy flowing from your feet towards your head gradually and healing your entire body. 

It is ok to forget the procedure or to miss the practice for a few days. Being kind and compassionate to ourselves is also a part of mindfulness. But it is important to start again, and the best time is always now!

These short practices take less time than writing an email or watching a TV serial. But they can bring a sea-change in the quality of your life. I hope that everyone benefits from these tiny mindfulness customs!

About the Author

Dr. Kanika Verma is an Ayurveda physician with 10 years of Ayurveda practice. She is also a qualified counsellor with a specialization in mindfulness. Kanika loves writing about Ayurveda and meditation. You can find more information on her blog - ritucharya.com.