Everyday mindfulness: The informal way

Mindfulness sounds like serious business and some real commitment. What if we told you it was as easy as walking to get yourself a glass of water or gazing upon a sunny day? Yes, it’s possible through the practice of “informal mindfulness”.

By definition, mindfulness is “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally”, as described by Jon Kabat-Zinn, an American professor and founder of the Mindfulness-based Stress Reduction Program. It’s the ability to be fully present during an experience, accepting it as it were, leading one overtime to emerge from the auto-pilot mode and make better choices.

Mindfulness can be cultivated through “formal” and “informal” methods, with the first requiring setting aside a time and place to sit down for a session of focused breathing or deliberate body scan, focusing on one body part at a time. However, informal mindfulness simply requires one to engage with the flow of the task at hand. This could be washing dishes, playing a game of Ludo with your child, browsing the pages of a book, and so on.

There have been numerous studies, though still inconclusive, to show that informal mindfulness brings mental and physical benefits. For instance, in one study in 2003, Shapiro and the team found that those who practised informal mindfulness felt better rested after sleep. In another study in 2015, researchers Hanley and team found positive effects of mindfully washing dishes and a partial decrease in negative effects. People who are consistently mindful have also been found to be more adaptable and resilient when confronted with changing circumstances.

So, how does informal mindfulness work? It’s about working little moments into your existing daily routine, reminding yourself to be present till acting with intention, even if it’s a simple task like brushing your teeth, becomes a force of habit.

It’s all about removing yourself from autopilot mode and living a life of engagement. Here are some ways of achieving informal mindfulness:

Mindful eating

We are usually told to chew, not swallow our food, and not rush through our meals. However, take this a step further and let the flavours soak in. Before you take the first morsel, take a look at the plate, take in the smell, and feel the sensations it evokes within you. Feel the texture of the food before taking a bite and savour the taste. If you like, pick one meal a day where you can do this and see what it does to your day!

Mindful walking

Walking usually means getting somewhere in a rush or for exercise, possibly on the treadmill plugged into music. When was the last time you consciously felt the act of placing one foot in front of the other, the sensation in your limbs and the rest of your body, the breath that accompanies it? While doing that, gradually turn your attention to the sounds around you, whether it’s the birds chirping, the sun on your face, or even cars honking, and feel one with the moment. 

Mindful listening

We’re all guilty of not listening to others with our full attention. Our minds wander or we are ready with our questions even before the other person has stopped speaking. Mindful listening can be a magical experience. To do this, turn your full attention to the person in front of you, keep away your mobile phone, look them in the eye as they speak, and avoid the temptation to interrupt or offer advice before the person is done talking. Do this mindfully and feel the connection in the moment and with the person before you. With time, this should make mindful listening an enriching experience.

Mindful chores

We are mostly lost in our thoughts letting life go by. The world around us is a sensory wonderland. If you’re washing dishes, for instance, feel the water running over your fingers, the sensation of the soap bubbles, the fragrance it gives around you, and the running of the tap. It’s a great way to pull your focus from whatever is on your mind and let the present moment wash over you. 

Informal mindfulness can grant you an oasis of calm amid regular chaos. It’s a wonderful way to quiet your mind and start a mindfulness practice effortlessly. Stay mindful, stay happy!