There is a lot of chatter about being more mindful. But what is mindfulness? Simply defined, mindfulness is being locked in the present moment – 100% “dialed in” to the here and now. Research shows practicing mindfulness helps improve focus and reduce anxiety. Many people equate mindfulness practice as meditation; however, being mindful extends far past just meditation. Here are five easy ways to practice mindfulness.
Mindfulness of current thoughts
Sit in a comfortable position and set a timer for 3-5 minutes. Notice the thoughts that come in to your mind. You might imagine them passing by on a conveyor belt or floating by on a gentle stream. Be careful not to judge your thoughts or analyze them. Just notice them. If you find yourself judging your thoughts, notice that and return to observing your pass by.
Find an object in nature – perhaps a leaf or a flower. Study it closely. Describe everything you can about the object. Be specific. Act as if you have never seen such an object before. Focus your full attention on the object. If other thoughts slip in, notice them without judgement and return your attention to the object you are studying.
Write down five things for which you are grateful. Spend time focusing on each item and considering it. Allow yourself to feel the warmth of gratitude wash over you as you consider each one.
Take a walk mindfully. Notice the action of walking – how your body moves, how your feet meet the ground with each step. Notice how the air feels around you. Notice sights and scents. If other thoughts enter in, notice them without judging and return your focus to the walk.
Get a container of bubbles. Mindfully blow bubbles, concentrating on your breath and carefully observing how the bubbles form and drift and move. Spend five minutes blowing bubbles and noticing all you can about them. If other thoughts enter in, notice them without judgement and return your attention to blowing bubbles.
Do you want some help adding mindfulness to your daily routine? If so, reach out to me for a free, 15-minute consultation today!