Mindfulness to increase happiness in your life is possible. Let’s face it though, most of us don’t have the option to disappear off the grid and spend weeks in the mountains meditating under a waterfall blessed by ancient Gods. We have bills to pay, mouths to feed, a house to clean, and responsibilities that come along with adulting.
When learning about mindfulness, it’s difficult to take advice from someone you can’t relate to, such as a monk, or even someone who doesn’t have children (if you’re a parent). The two most common pushbacks I receive from anxious patients are being too busy and it being impossible with young kids.
I created this guide to provide a simple approach to mindfulness that’s realistic for anyone to follow, even if you have children. If you do not have kids, please don’t be deterred as this guide can help anyone interested in becoming more mindful.
Not Enough Time to Use Mindfulness to Increase Happiness
You’re busy. I get it. You can still use mindfulness to increase happiness.
But, you have 24 hours each day. How you choose to spend those 24 hours is your decision. You can spend them mindfully or on autopilot.
Most of us live on autopilot, and life flashes by before we know it, leaving us wondering, “Where did the time go?”
The real question is how much time did you waste? Think of how you schedule your day. You plan when you’ll wake up, how long it will take to get ready, the errands you run, the chores you do, the time you’ll spend with the kids, and if you’re lucky, there will be a couple of hours of “you time.”
It’s All You Time
The rat race to get everything done so you can enjoy time for yourself is a major time management struggle. When you’re practicing mindfulness, all the hours you’re awake are “you time.”
Make it a goal to live in the present moment and life magically begins to slow down. Take dishes, for instance.
Who hates doing dishes by hand? If we were in a crowded room, the majority of the hands would spring up. Dishes can be an extremely relaxing and meditative process. Let’s try this.
Ways to Use Mindfulness to Increase Happiness
Wash the Dishes with Mindfulness
Start by standing over your sink full of dishes bathing in soapy water. Take a deep breath through your nose for 4 seconds, hold the breath for 4 seconds, and exhale slowly through your mouth for 6 seconds. Repeat the breathing 3 times.
While breathing, watch the soap. Watch the colors circling through the bubbles and observe as bubbles pop, noting the splashing sensations. Listen to the crisp sound that the bubbles make. Smell the soap.
Finally, grab your first dish from the water, noticing the warmth on your hand. With your sponge or rag, start washing a plate with small circles, paying attention to how the bubbles change as you glide your sponge across the plate. Now rinse the plate, watching the soap exit the plate and circle down the drain.
This is mindfulness.
Doing dishes is an excellent way to get younger children to interact mindfully as well. Walk your child through each step and have them describe their thoughts, sensations, and visualizations.
Apply Mindfulness to Increase Happiness in Life: Daily Chores and Activities
Dishes provide just one example of how you can apply mindfulness. Here’s a list of other ways you can practice mindfulness daily:
Folding Clothes
- Smell the remaining scent of your fabric softener.
- Purposely match the corners while folding.
- Take time to feel the fabrics.
Bathing
- Use the same steps as doing the dishes, except you are the dish.
Walking
- Pay attention to your breathing.
- Notice the sensations in your feet as they touch the ground.
- Observe the sights, sounds, and smells around you.
Eating
- Chew slowly and savor each bite.
- Pay attention to the flavors and textures of your food.
- Eat without distractions like TV or phones.
Playing with Your Kids
- Engage fully in their activities.
- Listen to them attentively.
- Share the experience with joy and curiosity.
Incorporating mindfulness into your daily activities doesn’t require extra time; it just requires a shift in focus. By being present in the moment, you can transform routine tasks into opportunities for relaxation and happiness.
Remember, mindfulness is a practice, and like any skill, it gets easier with time and dedication. Start small, stay consistent, and enjoy the journey to a more mindful and happier life.
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