We live in a world where we are constantly on the go, and it can be hard to take a second for your self and truly become aware of what is going on in your mind and body. Practicing mindfulness can see like a big and complicated task, but it is simply becoming aware and conscious of yourself and your surroundings. There are plenty of simple and short ways that you can practice being mindful in your daily life, and here are 10 that you can try!
1. Go For A Walk
Sometimes you just need to get outside, stretch your legs, and get moving a bit. Even if you can only take five minutes, take that time to yourself. Focus on your steps, your breathing, and your heartbeat, as you walk.
Coloring can be an amazing way to focus on a task and be mindful in what you are doing. There are special coloring books created specifically for practicing mindfulness. There are even apps that you can use to color on the go ( or if you are not great at staying in the lines haha). This is a fun and easy way to help yourself focus on a single task and relax.
3. Mindful Eating
Mindful eating is a really basic exercise that engages all of your senses. Pick a small piece of food like a raisin or a bit of chocolate, and follow these steps and focus on each one of your senses.
- Touch: Touch the piece of (chocolate) and focus on how it feels in your hand.
-Sight: Look at the (chocolate) in you hand, and focus on what you see, the shape, color, texture, etc.
-Smell: Smell the (chocolate) focus on the aroma for a few seconds
-Sound: Take a bite, can you hear it? Is it Crunch?
-Taste: As you put the (chocolate) into you mouth let it sit for a second. Focus on how it feels in your mouth, and how it tastes. Then swallow it and see how the taste changes.
-Feeling: Focus on how you feel and think about that for a few moments
4. Take A Shower or Bath
This is something that we all do regularly, but we are often too caught up in our routines to really contemplate what we are doing. Next time you shower, take a couple of extra minutes to focus on everything that you are doing. What does your shampoo smell like? How does the water feel on your face as you wash it? Is it hot or cold? Be mindful of what you are doing in you routine and focus on how it feels.
5. One Minute of Deep Breathing
Everyone can spare a minute in their day to take a few deep breaths. Inhale deeply through your nose. Hold. Then exhale through your mouth. So this a few times, and as you do, focus on each breath.
6. Turn Off Your Phone
We are all guilty of spending too much time on a screen sometimes. Even if you can only power down for 20 minutes, try it. Turn off your phone, walk away. Spend that extra time focusing on another task, or by practicing another mindfulness activity. Also try turning your phone of before you go to bed, and using that time to relax and recover from the day.
7. Listen To A Guided Meditation
This is something that you can do at any point in the day, and there are amazing guided meditations online, that are so easy to find. Find one that works best for you, it can be short, that is ok. Just let yourself go and focus on the recording for even a few moments! This is a great way to start and end your day.
8. Recite A Positive Affirmation
Is there something that you are struggling with, or an area that you need a little extra motivation in? Reciting and focusing on a positive affirmation daily, can be a great way to invite that positive energy into your life. Pick a short phrase, and repeat it yo yourself throughout the day, both silently and out loud. One of my favorites is " I have trust, belief, and confidence in myself!".
9. Engage Your Senses
Focus on engaging your senses, whether it be all of them or just one. Wash your hands and focus on the feeling. Try using essential oils, and interact with your sense of smell. Listen to sounds that you hear outside. There are so many simple ways to focus in on things that you are already experiencing, and simply becoming mindful of them.
10. Stretch Your Body
A full body stretch is a great way to focus on your body. Take a few minutes to stand and stretch out each area of your body from head to toe. Be mindful of areas that are tight, where you hold stress. Focus on how each stretch feel. Take a few deep breaths and be aware of how you feel after you have stretched out your body.
As you can see, many of these activities just add a little bit to simple tasks that we already dedicate our time to! I want to challenge you to try one new way of practicing mindfulness this week, and see how it makes you feel!
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