What are simple mindfulness techniques for busy people?

People with a busy lifestyle can incorporate mindfulness into their lives with micro-practices that require very minimal time. These practices are seamlessly integrated into daily routines, as the time does not reflect a typical "session" in mindfulness. Just by fostering short moments of focused time, it adds up to increased mindfulness, which has a direct impact on your ability to engage in stress reduction and achieve mental clarity while confronted by the realities of a busy schedule.

Change transitions between activities into mindfulness chances. Before opening an email or returning calls, take 3 conscious breaths. Note how you are holding your body when waiting for the computer to boot up. These brief pauses reset the nervous system, improving concentration for the next project.

Maximize every opportunity to practice mindfulness while waiting. While standing in lines at the printer or waiting for various screens to load, try doing several body scans from head to toe. Notice how your breath seems to be going as the doors of the elevator close. These seconds that were previously wasted can become opportunities for present-moment awareness.

Implement subtle reminders for habitual consistency. Post-it notes displaying 'breathe' can alert you on your computer screen. You can program alarms into your phone that prompt you to be mindful. Engage in present awareness by tying it to actions you perform regularly, such as breathing, when moving through a door. Such cues for attention will establish the practice in your ordinary activities.

Read the full article: Mindfulness for Beginners: Your Journey Starts Here