How to Practice Mindfulness in Your Daily Routine
Jenn Tardif, founder of the wellness brand 3rd Ritual, shares calming techniques you can use at home.
An easy way to stay calm and focused is by working some form of mindfulness practice into your everyday life. According to Jenn Tardif, founder of the wellness brand 3rd Ritual, the benefits of mindfulness extend far beyond just your mental state. "When practiced regularly and with reverence, mindfulness can increase our ability to manage our emotions (good and bad), boost memory and our capacity to focus, and over time, it can have a significant impact on our physical and mental wellbeing by decreasing anxiety, depression, insomnia, and so much more," she says.
With social distancing and stay-at-home orders still in place in so many towns and cities, taking the time at home to center yourself can help you combat stress and feel more grounded in your life. "Even a few minutes of daily meditation has been scientifically proven to activate our parasympathetic nervous systems, lowering cortisol levels, which in turn, decreases our risk of the multitude of stress-induced diseases," Tardif adds. Ahead, Tardif shares more tips to make mindfulness commonplace in your everyday life.
Choose the mindfulness technique that works best for you.
Meditation and yoga are general techniques most known to manifest mindfulness, but there are several other ways to achieve a sense of calm, too. "It's like cooking: someone might share their favorite recipe with you, but when you go to make it for yourself, you might find that it's too salty," Tardif says. "So, you make a note and refine the next time around. Then, and only then—through trial, error, and repetition—will you end up with a formula that's been tailored to your taste."
Simply put, you can start practicing mindfulness with a technique like breathwork—which is great to practice at home amid quarantine. While this form of meditation can be a challenge, you can even use an audible guide to help get you on your feet. "It's still helpful to start with a recipe which is why we recently released our first-ever recorded offering: The 3rd Ritual Retreat, a podcast featuring our favorite practices guided by teachers and healers from around the globe," the mindfulness expert shares. "The sessions are an average of six minutes long and are designed to help quiet the external noise so that our internal landscapes can settle."
Consider using mindfulness tools and objects throughout the day.
There are three tangible tools that can help you focus your attention each day: sight, scent, and sound. Scent being one of the strongest tools, Tardif notes that it has a direct pathway to the limbic brain (which controls our emotions, motivation, and memory). "This is why we designed an Apothecary Toolkit ($82, 3rdritual.com)—a trio of aromatherapeutic blends featuring a spectrum of scents ranging from herbaceous to earthy. Each blend pairs with different practices like palm inhalation or self-massage (instructions to partake adorn the packaging) and the techniques are accessible because we believe that simple rituals can lead to sacred experiences," she says. The expert adds that a method like this is alchemical: There is a clear shift before, during, and after one participates in the practice.
Another option? Try mindful objects, like the 3rd Ritual's BEL ($175, 3rdritual.com), a solid brass candle holder that uses fire, gravity, and sound to measure time. This type of tool—which lets out a ding when a pin drops after the candle wax begins to melt—supports meditation practices by allowing you to think more thoroughly and calmly without losing track of time.
Create a calm space at home.
When trying to relax your mind, remember that less really is more. Tardif notes that this saying is also true when it comes to making your home a place of peace. "For several years now, my husband and I have subscribed to a 'one in, one out' policy, which means that in order to bring something new into our home we have to first be willing to make space for it by parting with something else," she says. "It's a simple philosophy that helps ensure everything has a purpose or meaning." Her suggestions to clear space in your household? She recommends making a charging station for your electronics that aren't in your bedroom, or eating at the dinner table without watching television (even if you are just having a solo meal). These small rules can help give you a routine that many have been craving in the midst of self-isolation during the coronavirus pandemic.