In today's fast-paced society, a constant hustle and bustle can take a toll on both our mental and physical health. 

But there’s a powerful, yet simple solution to this modern-day dilemma: mindfulness.

Mindfulness is more than just a buzzword; it's a practice that can transform your life by learning to shift yourself in the present moment. 

But don’t worry! It doesn't have to be time-consuming or difficult. 

Here are four mindful practices that you can start with, to help improve mental clarity and focus:

1. Start Writing Your Daily Gratitude Journal

2. Listening To The Tune Of Your Breathing

It’s so easy to become overwhelmed by the sheer amount of information bombarding us--daily. 

Heard of panic attacks? Anxiety? Depression? Most of the people who suffer from this find it hard to breathe. And this is where mindful breathing practice could save us.

A daily breathing exercise helps us shut down those negative thoughts, giving us the power to control our thoughts and emotions. It is like a mental reset button. The good news is, that it can be done anywhere, anytime.

How to do it?

Take a few minutes each day to focus on your breath. Inhale deep through your nostrils and exhale long through the mouth. 

Please note, that the length of your exhale should be longer than the length of your inhale. And pay attention to the sensation of the air entering and leaving your body. 

This simple exercise improves our attention span. It allows us to tackle tasks with greater clarity and efficiency. 

This is optional, but try to incorporate this movement too.

Emotional resilience these days is a powerful asset, enabling us to navigate life's ups and downs with grace and confidence.

Read: 4 Home-Habits To Keep Yourself Fit And Healthy

3. You Are How You Eat

Admit it or not, eating while browsing our social media or watching Netflix has become a habit. And sometimes, because our schedule is quite full, we keep on rushing our meals. 

Unnoticeably, harming our gut health.

Now this is why we should train ourselves with mindful eating-- being present with our food. 

It may seem difficult at first, especially if you are doing the old habit for years. However, embracing this new habit can be a refreshing change. 

Doing this not only nourish our bodies but also cultivate a sense of calm and gratitude, making each meal a moment of peace amid the chaos.

Now how can you do this?

The process begins by setting aside distractions, like turning off the TV or putting away your phone during meals. This helps you concentrate solely on the food in front of you, promoting a deeper appreciation for each bite. 

Mindful eating involves slowly savoring each mouthful, noticing the flavors and textures, and appreciating the nourishment it provides. And it is both beneficial physically and mentally. 

Moreover, if we eat mindfully, we will chew our food better. And if we chew our food better, our stomach will digest the food better, distributing the nutrients that our body needs.

So the next time that you feel that you are cycling back to your old habits, remember this:

Rushing your meals can contribute to constipation. Poor digestion can harm our bodies.

Taking this new action also fosters a greater sense of gratitude for the food we eat. 

Read: 5 SuperFood For A Strong Immunity

When was the last time you spend time in walking?

I know, this is the generation of online booking for Taxi/MC. One click away and you have a driver to your choice of destination. Especially when you are again--rushing.

Seldom do we walk, because our brain is mostly telling us to save time. However the pressure that we feel from these busy world is definitely affecting our sanity.

In case you find yourself wanting to calm your mind, as well as your body, you might want to try a mindful walking.

It is a kind of meditation where you focus on physical act of walking. Giving your full attention to the movement, balance, and sensations in your body. 

It redirects your awareness to the simple act of placing one foot in front of the other, creating a mental space where worries about the past or future fade away. A state of presence, where you allow yourself to appreciate the present moment without distraction.

To do this, begin with finding a quiet space where you can walk uninterrupted. Stand still, take deep breaths, and ground yourself in the moment.

As you walk slowly, focus on each step, noticing the sensation of your feet touching the ground. Keep your pace steady and your mind focused on the movement. If your thoughts wander, gently bring your attention back to your feet.

To enrich your walking meditation, you can also repeat a calming phrase with each step, reinforcing a positive mindset.

This rhythmic movement of walking, can also enhance concentration and cognitive function, providing a mental boost throughout your day.

Listen to My Podcast: Fitness Talks

It’s time to take control of your mental landscape, find peace in the moment, and unlock the true potential of your mind and body.

Remember, the journey towards mindfulness is personal and unique to each individual. It is not about escaping reality but about fully inhabiting it with grace and intention. It’s about cultivating a mindset that empowers you to face life’s challenges with resilience and clarity.

Your mind is so powerful. Stay and make the most of the present!