How To Practice Mindfulness When You Suck At Sitting Still
Mindfulness is the practice of bringing your awareness to the present moment. And in a distracted and ever-busy society, being mindful is more difficult (and probably more important) than ever.
After all, we’re constantly bombarded by texts and emails and Slack notifications and calendar reminders. Not to mention we feel the need to make sure we’re keeping up to date with TikTok, Instagram, Twitter, and Facebook feeds, lest we miss the latest viral trend.
We’re constantly encouraged to stay as busy as possible and to keep moving and jump from task to social obligation to newsfeed to every next best thing. And because of this, the thought of sitting still and just being present in the moment at hand not only sounds like a waste of time but also impossible.
But we need to try. Because the benefits of mindfulness are manifold and include reduced anxiety and depression, lowered blood pressure, and improved sleep. Mindfulness also gives us a better chance to experience our lives more fully.
If you are ready to be more mindful (but suck at sitting still), here are some tips to begin your mindfulness journey.
Set firm boundaries with your phone.
Our phones are one of our biggest distractors, which is why setting strong boundaries (and sticking to those boundaries) with your phone is so important and helpful when beginning your mindfulness journey. Not to mention, our phones can increase feelings of restlessness and anxiety, two things that definitely won’t help with attempts at being more mindful, especially if you already struggle with being still!
Some examples of boundaries you can set with your phone include:
- No phone use for the first hour of waking
- Using do-not-disturb during the work, evening, and sleeping hours
- Limiting your social media usage to one hour daily
- Put your phone away while socializing
- Go on strolls around your neighborhood without bringing your phone
Engage in “mindful movement.”
Next up, mindful movement. Essentially, mindful movement is engaging in exercise that encourages the mind-body connection and a greater sense of awareness and presence. Research has even shown that mindful movement helps to lower stress and anxiety while simultaneously improving well being.
Some common examples of mindful movement includes yoga or tai chi, but mindful movement principles can also be applied to other forms of fitness including walking, running, biking, etc. For example, if you are on a walk and notice your thoughts navigating towards worries and to-do lists items, gently invite yourself back to the present moment by noticing the sensations of the ground at your feet, observing your immediate surroundings, and staying focused on your breath as you continue walking.
Another important thing to mention about mindful movement is that, in whatever form of exercise you choose, it’s about feeling good and enhancing the mind-body connection. It’s not about doing the most rigorous workout you can think of but rather tuning in with what kind of movement your body and mind are asking you to perform.
Try a guided meditation app.
Meditation is a mindfulness exercise that can be super difficult for those who struggle so sit still. However, meditation has many benefits including enhanced self-awareness, improved emotional health, and reduced stress.
It takes a lot of practice to become skilled at meditation, which is why a guided meditation can help keep you on track. Apps such as Headspace or Calm are two great options. You can also find guided meditation recordings on YouTube and Spotify.
Give yourself grace.
And finally, given the world we live in today, you need to be patient and give yourself grace if you struggle to be mindful. Mindfulness isn’t about perfection, it is about practice and consistency. If you are attempting to be more present, that is more than most and you should be proud of yourself.