11 Simple Rituals for a More Mindful Everyday

Have you ever rushed through a day so fast that it disappears into a blur and you can’t remember having any moments to yourself? I’ve definitely done this before, and you may agree that it’s not the most relaxing way to live! The good news is, mindfulness can help.

Mindfulness is about paying attention and being aware of what is happening in the present moment, without trying to change it. This may seem a challenge to practice in a world that never slows down, but it may actually be simpler than you think.

I often imagine like your position on a football pitch. You can be stood in the centre, amidst all the chaos and unable think straight because there’s so much going on… or you can move to the side lines, outside the chaos and able to get a clear view of what’s happening. 

By viewing our present moment experience as a witness in this way, noticing what’s happening and accepting it as it is, we gain a new perspective. And we can practice this anytime by bringing awareness to our actions, things around us, people we meet and so on. 

Simply creating little moments of presence during each day can make a big difference to how you feel, and there are lots ways to do this. Here are some of my favourite mindfulness rituals for creating a more peaceful day.

Practice gratitude

There's always something we can be thankful for, no matter what’s going on in our lives. Practicing gratitude can make a big difference in how we view things and approach daily life, so give thanks each day for the good things. Simply bring to mind or write down three things you feel grateful for, really focusing on feeling gratitude for those things. 

Set an intention for your day

Each morning ask yourself, how do I want to feel today? Think about what would make your day enjoyable and meaningful. You might like to make a note of your priorities for the day ahead, or even write a list to plan your day. When you are intentional about how you want to spend your time, you may be surprised at how much more mindful you are throughout the day.

Savour your cup of tea or coffee

Drinking your morning tea or coffee mindfully is a wonderful way to practice presence. Focus all of your awareness on your drink. Smell the aroma, feel the warmth of your mug and watch the steam rise up. Drink it slowly, paying attention to the taste and appreciating having this moment to fully enjoy it.

Let the light in

Getting as much natural light as possible does wonders for our health and also supports good sleep. Whether you open the curtains first thing, head out for some exercise or step outside to enjoy a mindful cup of tea or coffee, make the most of natural light at every opportunity.

Check in with yourself

Take a moment to pause, breathe and notice how you’re feeling. Scan your body for any tension, stretch any tight areas and relax your shoulders down. Maybe even try a breathing technique such as square breathing: inhale for 4, hold for 4, exhale out for 4, hold for 4. Enjoy a mindful moment of stillness and reset yourself for the rest of the day.

Go for a mindful walk

How often do you go for a walk and really bring attention to your surroundings? Put your phone away and head out the door, walking slowly with awareness. Listen to the sounds around you, feel the ground beneath your feet and appreciate your experience as it is. Embrace your surroundings and see the beauty in the present moment.

Try journaling

Whether it’s a paragraph or a few pages, journaling offers an opportunity to get your thoughts out of your head and onto a page. You can write about anything, whatever feels right to you. For example, try writing about how you’re feeling in that moment, reflecting on your experiences and exploring why you might be feeling that way.

Practice yoga

Yoga is a wonderful way to practice being mindful as it invites us to become more aware of our breath and our movement, marrying the two together. Whether it’s a few gentle stretches or a longer practice, taking time to move and nourish your body is a wonderful act of self-care. Move, breathe and enjoy some quality time to focus on you.

Do something creative

Make time for an activity you enjoy and immerse yourself in it. This can be anything from writing, drawing, painting or colouring to baking or playing an instrument! The act of focusing on an activity with all your attention is a wonderful way to express yourself and bring mindfulness into your daily life.

Eat your meals mindfully

Put your phone away, turn the TV off and fully concentrate on the food you’re eating. Eat slowly, enjoy the process and appreciate every mouthful, noticing how the food makes you feel. This may also be a lovely opportunity to catch up with family and be present with those closest to you.

Tech-free time

Taking a break from technology is a great way to practice being mindful of how you spend your time and can be especially beneficial in the evenings. The blue light emitted from our devices slows down production of melatonin, which is the hormone we need to sleep, so screen-free time before bed can help us to sleep better.

So there we have it. 11 simple rituals that can help you on your way to a more mindful everyday life. Remember, it’s the small, daily acts that make the biggest difference.