Being mindful is being present at the moment without dwelling on the past or overthinking the future. When we focus on the present moment and finish a task without being distracted by our judgement, negative emotions, or stress, we get the best results and experience joy and happiness. However, in today's fast-paced world, mindfulness is becoming increasingly challenging since we have more on our plate than we can chew and end up doing things in a rushed manner, which not only affects our mental health but also deprives us of the joy or satisfaction we may feel.

"In today’s fast-paced world, we are all running a marathon, juggling multiple roles. We are striving to be good parents, spouses, and friends while also trying to be high-performing employees. This great rush to do everything and be everywhere can deeply impact our wellbeing, leaving us struggling with anxiety, stress, and poor sleep," says Prakriti Poddar, mental health expert and Global Head, RoundGlass.

MINDFULNESS TO THE RESCUE
Practising mindfulness can help us in navigating these well-being challenges by inspiring us to take meaningful pauses to draw our attention back to the present moment. It has the potential to teach us to be less reactive.

"Scientific research shows that after a few months of practice, the emotional centres of our brain around the amygdala (the centre for emotions, emotional behaviour, and motivation) become quieter.

Being mindful requires functioning as observers of our emotions, thoughts, and actions. "It trains us to be nonjudgmental, which allows us to ride our difficult moments with grace and release us from strong negative emotions," Poddar says.

HOW TO PRACTICE MINDFULNESS
You can practise mindfulness at any time and in any place. With consistent practice, you will realize that focusing on the present moment may be a liberating experience that can change your entire perspective.

Poddar suggests five daily habits that can help you become more mindful.

1. Set an intention for the day: Each day is a new beginning and setting an intention can help you navigate it with greater trust, joy, and appreciation. It could be “I will try to stay happy today” “I will remain calm” or “I will be empathetic at work”...anything that will make you calmer, happier, and more centred.

2. Focus on breath: If you are feeling overwhelmed then a quick session (five to seven minutes) of mindful breathing – focusing on your breath as you inhale and exhale – can help quieten the chaos of emotions and thoughts and gently train your attention to stop wandering.

3. Perk your senses: To snap out of an emotional state and check in to the present moment, perk up all your senses — sight, smell, touch, taste, and sound – and use them to observe what is around you. This will immediately bring your focus to the present moment and take your mind away from difficult emotions and thoughts. Engaging your senses while eating can help you enjoy your meal mindfully. Focus on the quality and not the quantity of food and be curious about what you are eating. Practise this while taking a walk to maximise the benefits of movement for you.

4. Respond, not react: This habit can help you be a mindful parent. For example, if your child breaks a beautiful vase your immediate reaction would be to be angry and shout at him. But take a pause, observe that you are angry, take a deep breath and assess the situation. Is he hurt or scared? Was that vase really that important? If not then it’s okay. Ask your child to help you clean up the mess and talk to him about avoiding such accidents in future. This style of parenting encourages children to express themselves openly, communicate with parents, and as a result, feel safe and supported.

5. Express Gratitude: Saying “thank you” to someone or feeling grateful for something that is a source of joy brings positive emotions to the fore and helps you re-centre. Scan your environment to find things that are useful, and good and expressing gratitude for them can help you overcome negative emotions and feelings.