The word mindfulness often conjures up images of meditation. But it is more than sitting still and focusing on your breathing. It is the ability to be present in the moment and fully aware of your surroundings. Mindfulness is about being aware of your thoughts, feelings, and physical body.
You can practice it while walking through the park, showering, or even while stuck in traffic. The key is to pay attention to what’s happening around you and yourself without judging it or trying to change it.
Take Your Mindfulness Meditation to the Next Level With These Creative Ideas
The benefits of mindfulness are well-documented.¹ Meditation and other forms of mindfulness encourage you to focus on the present moment rather than worrying about the past or the future. It can help with stress reduction, emotional regulation, and other physical and mental health benefits.
But for many people, meditation feels too time-consuming or difficult to fit into their busy schedules. If you’re unsure how to practice mindfulness meditation in your daily life, there are plenty of creative ways to incorporate it into your routine.
Practice Mindful Eating
Mindful eating is one of the most common ways you can practice mindfulness. It brings you into the present moment by focusing on your food intake instead of watching TV or scrolling through social media while you eat.
Mindful eating means paying attention to how food tastes, smells, and feels while eating it. Eat slowly and savor every bite of food; don’t let yourself get distracted until after you’ve finished eating, and clean up afterward or ask someone else to clean up. You can also try cooking mindfully by making sure you’re fully present.
Take Slow, Deep Breaths Throughout the Day
It is one tip that it’s so simple and effective. When feeling stressed or anxious, just take three deep breaths through your nose and out through your mouth. It might sound silly — but studies say this can lower blood pressure and help reduce stress levels.
If you have time in your day when you’re not doing anything else, take a few deep breaths. Focus on how your chest rises as you inhale and fall. You could count each breath if it helps put things into perspective! In addition, you could do facial relaxation. It will help you relieve stress and sleep better.
Sit Outside
Take five minutes out of your busy schedule to sit outside, preferably in nature, without your phone or any distractions from the city. Focus on the sounds around you, such as birds chirping or cars driving by, and try not to think about anything else.
When your mind wanders, bring your attention back to the sensations around you as often as possible. Sitting outside on a park bench or in your backyard can help you find this inner peace.
Take a Walk Outside
Walking requires you to focus solely on moving forward while being aware of what’s going on. It could be listening to sounds or looking at the scenery around you. It is an easy way to get more exercise into your day while also helping clear your head of distractions. If you’re feeling extra motivated, try taking an extra lap around the block!
Try and notice all the sights, sounds, smells, and textures around you, but don’t determine whether they’re good or bad. Just notice them as they pass by your senses. Going for a stroll can be enough to clear your head and make you feel better about life. Walking has many benefits, especially when you do it first thing in the morning.
Try Yoga or Stretching Exercises
Yoga is an excellent way to practice mindfulness because it provides a clear sense of intention for each pose. It helps you stay focused on what’s happening in the present moment.
A few minutes of yoga every day can leave you feeling calm and relaxed, and that’s just one more reason it’s so great for your health. It also helps reduce anxiety and depression, improve sleep quality, boost energy levels and increase strength.
That focus on breathing deeply and holding poses for several seconds at a time helps clear your mind.² It forces you to focus on one thing at a time instead of jumping from one thought to another.
Work on Your Mindfulness Meditation Today!
Meditation isn’t just about sitting still on a pillow and breathing deeply. It can also be about experiencing the world around you differently. Even just 10 minutes can help reduce stress and balance your energy levels throughout the day. If you do it regularly, you will benefit greatly.
Links to Sources Used:
- What are the benefits of mindfulness? https://www.helpguide.org/harvard/benefits-of-mindfulness.htm#:~:text=Mindfulness%20can%3A%20help%20relieve%20stress,sleep%2C%20and%20alleviate%20gastrointestinal%20difficulties.
- What is the importance of breathing during yoga? https://pubmed.ncbi.nlm.nih.gov/19735239/
