If you’ve been in therapy (or on the internet in general), then you’ve probably been introduced to the concept of “mindfulness.” Mindfulness is often described in a similar vein to meditation: done in a quiet place, maybe with some soft music, in a comfortable position, for five to ten minutes. While this may be the gold standard, it can sound complicated to a new practitioner of mindfulness.
In my work as a clinician, I have come across several barriers to clients incorporating mindfulness into their day-to-day routine. One of the major barriers is time. With the busy schedules most of us keep, five to ten minutes of quiet time can seem impossible to find. And even if we do find it, it can be hard to actually cultivate a mindful state. If this sentiment feels familiar, you are not alone. If you are finding it hard to “carve out” time for mindfulness each day, a modified version of it may be helpful.
How to Add Mindfulness to Your Routine
Rather than thinking of mindfulness as one more thing on our to-do list (especially with the busy holiday season coming up), you can try incorporating mindfulness into your everyday activities. Many of the chores we must do around our homes already provide us with the basic setup to practice mindfulness.
For example, instead of listening to music or a podcast while you do the dishes or fold your laundry, embrace the pre-existing noises in your home and focus on the immediate task at hand. Take note of the noise and let it drift into the background. Allow your thoughts to come and go as you continue to focus on your task.
Mindfulness does not have to feel complicated. Focus on one household task, take nice, deep breaths, and allow your thoughts to flow in and out of your mind.
About Ann-Marie Wingerter:
Ann-Marie is a Licensed Professional Counselor at Healthy Minds Therapy. She earned her Master of Arts in Clinical Mental Health Counseling from Franciscan University of Steubenville. With a concentration in Crisis Intervention and Trauma Counseling. Ann-Marie takes an integrative and client-centered approach to therapy, drawing from cognitive behavioral (CBT) and dialectical behavioral (DBT) techniques to support her clients. She enjoys working with individuals navigating life transitions, anxiety, depression, interpersonal challenges, behavioral concerns, trauma, and obsessive-compulsive tendencies. Learn more about Ann-Marie HERE!