A busy girl’s wellness and mindfulness guide

According to Amrita Kajaria, psychotherapist and founder of New Dimensions Counseling, the label of being 'great multitaskers' often fails women. "Juggling multiple roles — professional responsibilities, caregiving, household management and maintaining social connections — can leave little room for practising mindfulness. Society conditions women to always be 'providers' and 'on their toes'." Kajaria often notices the underlying feeling of guilt when women try to make space for their own mental and emotional wellness. "It's this continuous mental juggling and overload that leaves little room for the quiet reflection and mindfulness that are essential for mental wellness," says Dr. Varun Veer, co-founder of Lifeyoga, an immersive yoga centre in New Delhi. Journalist and former editor of a wellness app, Jyoti Kumari made a conscious move from Mumbai to Pune to create space for a quieter life, and also battled with inner tug of war early on. "I belong to a generation where we were trained to look after everybody else and put our needs on the back burner. The biggest challenge is to accept that it is important to make time for yourself," she admits. Her approach changed as she realised that her mindful meditation has a domino effect, and positively impacts everyone around her too.

If you're new to the mindfulness game, step one is to just get started. And it's best to start small. "Set yourself a very small goal — even as small as two minutes of sitting down, closing your eyes and just observing your breath. It might sound very simple, but even this could be tough in the beginning," says Upasana Makati, a traditional Usui Reiki Master, sound healer and founder of Ihidaya Healing. Build your routine from there on, dedicating more time to it as you go along. Find a time of day that works best for you, so the practice can become a part of your routine. For Kumari, it is 10 minutes early in the morning (freestyle journaling, breathwork and grounding are some mindfulness techniques that work for her), so it doesn't feel like a looming task to check off the list later. "Or utilise moments of downtime — such as during a commute, waiting in line, or preparing meals — to integrate the benefits of mindfulness into existing routines. This makes the practice feel less like an added chore and more like a natural part of your day," advises Kajaria.

Say no to the 'everything, everywhere, all at once' trap. Once you embark on this journey, it's easy to get carried away and feel like you're not doing enough. Or dabble with one too many modalities at the same time. Not every mindfulness exercise will be for you. Save yourself the overwhelm, trust your instinct and stay loyal to what resonates. Kajaria explains that being mindful simply means being attuned to what you are doing or who you might be engaging with. It's not always about complicated or transcendental practices. It can be even something as quotidian as listening to music, drawing, doodling, playing with clay, spending time in nature or having a meal without any gadgets around. Avoid falling prey to the vortex of virtual advice on social media. "Stay away from trying out 20 different tools that are available on Instagram, as this will only add to the confusion and clutter," warns Makati. "Instead stick to for a minimum period of 21 days, because that's how long it typically takes to build a habit. Perhaps keep a friend or family member in the loop to hold you accountable," she suggests.

Physical movement is directly linked to mental well-being, so step onto this playing field with light, manageable activities. "Stretching or a short mindful walk can be seamlessly integrated even into a busy routine without being burdensome. Or a few gentle yoga poses can make a significant difference," says Dr. Tanu Singh, co-founder of Lifeyoga. The 'child's pose' or 'balasana' for instance, is a gentle and effective way to stretch the body and bring mental calmness. "Simple actions like taking the stairs or a quick stretch during your lunch break all help, and are not disruptive to your schedule either," adds Dr. Singh. Kumari is a classic example of incorporating these routines on your own terms. While she practises yoga in the morning, she chooses to schedule her Pilates class in the middle of the afternoon for a rush of endorphins. "It helps me prepare for the second half of my day."

Well begun may be half the work done, but in this case, consistency is key. Practice, and then some more. Keep at it even on days you may not feel motivated enough. Seek the help of professionals — therapists, life coaches, healers or even apps like Headspace and Calm — to nudge you in the right direction. As for that all-elusive inner peace, don't expect it to arrive overnight. "Expecting immediate results from mental wellness practices is one of the most common mistakes," according to Dr. Veer. "Even if the benefits of mindfulness and meditation may not be immediately apparent, know that they profoundly impact your overall well-being with time and dedication. At the end of the day, mental wellness is a journey, not a destination."