Mindfulness 101: What is it and how to start a daily practice

Move aside, yoga. Everyday mindfulness is the hottest health trend these days. But what is it exactly? Mindfulness specialist Professor Jon Kabat-Zinn from the University of Massachusetts explains: “Mindfulness means paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” 

In short, it’s the idea of staying in the moment rather than getting caught up in past or future problems. By practising mindfulness, you learn how to better manage stress and sharpen your mental focus. Ready to start your journey? Here are some mindfulness techniques and activities that help you live in the moment and allow your brain to get some rest.

Stay focused

Author and mindfulness teacher Ed Halliwell says you can start small to practice everyday mindfulness. For instance, pay more attention when you’re brushing your teeth or taking a shower. You need to be intentional in focusing on the sight, sound, smell and taste of your activities.

Own the problem

You could stand in the bank queue during your lunch hour with a clenched jaw and tapping your foot impatiently… or you could see it as a break. How you view each situation is ultimately up to you, says the team behind meditation app Headspace.

Pay attention

Everyday mindfulness coach Alfred James of the Pocket Mindfulness blog says that you should notice five things in your day that usually go unappreciated; then think about what life would be like without them. Alternatively, rewire your brain every time you think negatively by visually listing out three things you’re grateful for, in life or for the day

Cook a healthy meal

Mindful eating starts with a healthy diet and one way is to eat more grains, which are an important source of nutrients. Follow this video for a quick and easy recipe for pesto quinoa stuffed tomatoes in just 20 minutes.

Try forest bathing

Did you know? Trees protect themselves by emitting germ-busting and insect-repelling substances called phytoncides which when breathed in, can strengthen our immune system. By being in the presence of trees and “forest bathing” (shinrinyoku), one can fully enjoy the benefits of phytoncides.

Forest bathing is believed to be so effective that it has been part of Japan’s national public health programme since 1982, with nearly 50 forest medicine trails across the country. In Singapore, experience forest bathing with Xiu Nature Connections, which runs a monthly moon walk experience with yoga nidra (yogic sleep).

Keep your body moving

Maintaining a healthy mind involves a healthy body. It’s common knowledge that regular exercise brings many benefits – something you can definitely enjoy when you stay at a Fraser Hospitality serviced apartment. With fitness facilities like a 24/7 fully-equipped gym (above), steam and sauna and swimming pools, there’s no excuse to skip a workout.

If heading out is not an option for you, get moving with home workouts. There are plenty of instructional videos on YouTube available for your comfort level. If you want to level up, try your hand at harder home workouts from YouTube fitness trainers such as Fitness Blender or Popsugar.

Run a mindful triathlon

Running and stretching coupled with time for reflection can help increase everyday mindfulness. Yoga gurus Wanderlust have combined a 5 km run with a 90-minute yoga class and a 30-minute meditation session to create the Wanderlust 108 mindfulness triathlon. Unlike regular triathlons, the Wanderlust edition is not a competition and times aren’t recorded. You are only asked to enjoy the moment and achieve your personal best – a perfect, stress-free item to add to your bucket list! The triathlon is now in 60 cities, including London, Perth and Berlin.

Take a sound bath

A bath is always relaxing, and a sound bath is no different – except it does not involve any water. Instead, sound bathers believe that striking a gong or crystal bowl can help clear your mind and calm you down.  In Singapore, sign up for a sesh with The Singing Bowl Gallery, available seven days a week. Spending time in the UK? Check out Sound of Mind – London’s first space dedicated to sound and energy treatment.

Retreat into calm

Spending time at a Fraser Hospitality property? Look out for The Retreat. These relaxation havens are equipped with full body and foot massage cheers, offering a sanctuary perfect for recharging your physical and mental power. 

The special ambience of The Retreat will help prepare you for the world out there. Take your mindfulness practice to the next level with a luxurious wellness holiday, in exotic destinations like Nusa Tenggara Timur in Indonesia, Shangri-La in China, and Wadi Bani Khalid in the Oman desert. On your way there, stop over in Jakarta, Chengdu and Muscat respectively, and discover remarkable  Fraser Hospitality properties in each city.

Adapted from Fraser Cachet Issue #28 © Frasers Hospitality and SPH Magazines. Updated August 2022.