Are you wondering how to practice mindfulness in real life scenarios?
Below are seven common examples of mindfulness which can be practiced in every day life.
On paper mindfulness can seem abstract but using mindfulness to better yourself is easy in practice.
Let’s start being mindful!
1) At the Bank
You’re in line at the bank and there is only one teller available. Unfortunately, you had a busy schedule and could only arrive 30 minutes before close. The bank is packed.
The line hasn’t moved in a few minutes and you’re dead last. Pressure starts building from within.
The anxious pressure turns into anger as the you feel the urge to leave. As frustration builds, you make the decision to stay and cash your check.
Stay frustrated and let the anger consume you as you always have, ruining the next few hours of your day.
Employing mindful awareness and bringing your attention back to the present moment will allow you to resolve your frustrations.
Begin by taking a deep breath. Look around and realize that you and everyone else are in the same position.
The teller does not control their coworkers, they are likely as stressed as you are.
By becoming more aware of your surroundings, it becomes easier to cope with the frustration.
Simply by understanding the situation from outside of your perspective is enough to subside the irrational emotions you face on a daily basis.
2) A Fight with Your Significant Other
You just came home from a long day at work. Your significant other doesn’t say hello, but questions you about the chores that were left unfinished.
Tension starts to build as both parties begin yelling at each other.
Instead of explaining why your chores were left unfinished, you decide to go collect your thoughts.
You start wondering why your significant other can’t appreciate your hard work. You’ve been working overtime and felt in need of some rest. You begin to question your relationship altogether, wondering if it was a mistake.
Instead of overanalyzing and picking apart your relationship, you can attempt to understand why your significant other got upset.
It may have been that indeed the chores were unfinished but the fights usually stem from an external problem.
Your significant other may have been feeling lonely as you have been working long hours and lashed out. It may have been that they had a hard day at work themselves. The last thing they wanted to do was come home to unfinished chores.
By bringing your attention onto others you can resolve the issue without turning it into a me vs them scenario.
3) Applying for a Job
You’ve worked diligently, applying for jobs day and night. A recruiter calls you to inform you that your interview will take place in the next few days.
This isn’t just any job, this is your dream job. Everything is coming together now and your hard work is paying off.
The day of the interview comes.
You nervously stumble through your explanations. Your demeanor is off and can tell that the interviewer is trying their best be polite.
A few days pass and your suspicions came true, you have failed the interview.
You feel as if you’ve been punched in the gut. Your dream job just passed right through your fingertips. The self-doubt starts taking over your mental state. Your attempts at a job search seem futile and you deem yourself incapable.
While it may have been your dream job, not every opportunity in life will deem itself fruitful.
This is your chance to improve yourself. Rather than self imploding, you can begin reassessing what went wrong.
Addressing the cause of your stumbling will reassure you the next time you’re in the same position.
Life happens. This is just a blip on the radar in terms of success. Letting failure control you leads to nowhere.
Champions are made when you fall and get back up, over and over again.
By utilizing mindfulness you are reducing the amount of time spent sulking and increasing the amount of time bettering yourself.
4) A Friend is Late
Your friend calls you and lets you know that he will be picking you up in 15 minutes.
15 minutes pass and you’re waiting outside in the cold. 20 minutes. 30 minutes.
Your friend isn’t responding to your texts or calls. You head back inside.
Anger begins building. You question how your friend could leave you in the cold without any warning. As your emotional state begins to heighten, you reach for your phone and send a few unpleasant and regrettable text messages.
Jumping to conclusion isn’t the answer.
Instead of thinking of the worst, you can take a step back and analyze your relationship with your friend. This friend has never let you down in the past and this is unusual for him.
Your friend may have had something happen to him that you are unaware of. He might have been involved in an accident or had an emergency he had to attend to.
When you presently analyze your emotional state, you start realizing that emotions aren’t always based on reality.
Utilizing mindfulness will let you distance yourself before you make regrettable actions.
5)Disagreement with a Cashier
After purchasing an item of clothing you notice that it doesn’t fit properly.
The cashier informs you that without a receipt, you cannot return the item. The manager agrees with the cashier and you leave the store in a flurry.
You begin yelling at the cashier stating the customer is always right. The people inside the store peer over to see what the commotion is about. Instead of politely telling the cashier you will find the receipt, you cause a scene.
Without mindful thinking we often let ourselves react without any second thought. These sudden bursts of emotions are hard to control.
The cashier is not at fault here. You are. Instead of talking down to the cashier and embarrassing yourself, you could kindly let the cashier know that you will search for the receipt.
It takes the presence of mind to admit that we are at fault. Mindfulness is a great tool for detaching ourselves from uncontrollable emotions.
Being in the present moment allows you to be kind to others when things don’t go your way.
You’ve reduced your calorie count, started to work out, and have lost a considerable amount of weight. Your friends and acquaintances have all noticed and it’s done wonders for your self-confidence.
At the grocery store you eye a few donuts, thinking that you deserve the treats you go ahead and buy them.
As soon as you come home you indulge in your cheat snack. The issue is, one donut turns into two which then turns into five.
Guilt pours over you. All the hard work is coming undone. You envision the future you with more pounds than you lost. Your drive to keep dieting has gone down the drain.
Cheat meals are an essential part of maintaining a healthy balance when dieting. Overindulgence is always a risk when cheat meals are eaten.
Instead of completely shutting down and letting your fear of being overweight take reign, you can use mindfulness to remember how far you have come. A singular day does not ruin a few months of hard work. What ruins your hard work is letting your mental state be dictated by a singular mistake.
The next time you have a cheat meal, you can purchase what you intend on eating for that meal instead of tempting yourself further.
As the deadline for your project approaches, you put it off telling yourself that you’ll get it done the night before.
The days pass by and you’re feeling stressed. A project of this nature requires a few days to complete and the anxiety begins to build.
You’ve always procrastinated but this is a critical project your employer is counting on.
The stress has accumulated to such a degree that you feel paralyzed. You’ve wasted too much time and you fear that the project will go unfinished. Anxiety leaves you powerless as you attempt to scrounge your efforts and finish the project.
Old habits die hard. With mindfulness you can reassess the scenario and witness that the anxiety is a part of your procrastination problem.
With minimal time left, the project is still able to be finished. You’ve been in this position before and have completed difficult tasks in the past.
By noticing the pain that procrastination causes, you can start working on your projects earlier to reduce stress.
With these examples of mindfulness you’re on your way to improving your mental state in any scenario.
Emotions can be difficult to deal with but with mindfulness they begin to lose their power.
Continue utilizing these practices in your everyday life and see how much better your days can become by practicing mindfulness.
Are you ready to start bringing mindfulness and meditation into your life?