Right now, mindfulness might seem like a buzzword.

Myriad brands have incorporated mindfulness into their messaging, and everyday there seems like a new app that caters towards helping one achieve a “mindful practice” in their day-to-day life.

 

But mindfulness isn’t a just buzzword—it’s vitally important to maintaining personal wellness. You also don’t need to buy a bunch of new products or eat a certain brand of yogurt to achieve it. Mindfulness can be incorporated into your life for free, and with a little bit of practice, you can build lasting habits that’ll make you a happier and healthier person.

Here are some of  tips on how to bring mindfulness into your day-to-day life:

 

No Screens Before & After Sleeping

A major aspect of mindfulness is noticing what you do as you’re doing it, a skill that hours of scrolling tends to negatively impact. Try to build habits that ground you in what you’re doing in each moment. A great way to start is by putting away smartphones and other electronic devices an hour before bed, and trying not to touch them again until an hour after you’re awake. 

 

 

Notice What You Spend Money On

 

If you’re anything like me, you’ve watched Marie Kondo’s new show. If you haven’t, it’s all about pairing down one’s belongings to only the things that “spark joy.” This approach isn’t only useful when you’re purging your home and in the throes of organizing, it’s also extremely useful when you’re shopping. Think carefully about each purchase, whether big or small. If something makes you happy, why? Make sure everything has a unique and productive purpose. This means thinking about the impact of your purchasing decisions.

 

By the same token, don’t be too hard on yourself when you’re determining what that purpose is. For example, if you’re shopping for home decor, and you happen upon a quilt that makes you happy because the patterns or colors delight you, that’s enough. Things don’t have to have some big, grand reason behind them… but they do have to be authentic.

 

 

Focus on Gratitude

 

Gratitude isn’t an attitude we stumble upon, it’s an attitude that requires cultivation. Take some time out of your day—maybe at lunch, or during some downtime after work—and consider the things you’re thankful for. I find that writing it down in a notebook or journal is particularly helpful, especially since you’re able to return to previous pages and see what kinds of trends emerge. But do whatever works for you. If just thinking it through alone helps, then that’s your strategy.

 

 

Eat Intentionally

 

With our increasingly busy schedules, this can be one of the most difficult steps to integrate habitually. When you’re eating a meal, notice every bite. Don’t rush through it, trying to get fuel into your body. You may also find that you’re hungrier (or less hungry!) than you thought. This is essential to getting in touch with your body, and a cornerstone of healthy eating habits more generally. You don’t have to be perfect and get it right all at once, either. Next time you grab a bag of potato chips, savor each bite. Taste the salt, enjoy the crunch. Even pay attention to the crinkle of the bag. See how it changes the experience, if it changes it at all. When you’re eating, commit to doing just that one thing.

 

 

Pay Attention To Breathing

 

This can be done anywhere. Breathing practices are commonly implemented in meditation and yoga classes, but there’s no reason you can’t keep your breathing in mind during exercise or at your desk at work. In moments of stress, or moments where the world seems to be going too fast around you, take a minute to just breathe. One deep breath in, and one deep breath out. If you’re interested in going slightly more in depth, set some time aside before bed, or first thing when you wake up to work on breathing practices. To begin, search “pranayama”—there’s a wealth of breathing practices available on our site.

 

Meditate

Meditation is the big one, isn’t it? It’s the tip that you’re going to hear no matter what, especially if you’re thinking about mindfulness. Meditation looks a million different ways, and it’s all about finding what serves you most effectively. If it seems overwhelming, try to start with guided meditations. Not only are there dozens of free apps on Android and iOS that can help if you use Bluetooth on your commute, but there are also free YouTube videos. Meditations can also have different intentions too, like meditations geared specifically towards sleep, focus, or calmness. Explore it, and try it at different times. One great time to meditate is right before you wake up—it’s a great way to get you started for your day.

 

ABOUT THE AUTHOR: Sam Casteris is an avid writer and explorer of all things travel, mindfulness, and financial health. You can find more of her work in her portfolio