This is certainly good to define mindfulness, however, it’ll be even better to learn how to practice it. So we’ve collected practical mindfulness activities and techniques to help you start your practice of being at the moment:
Read the full article "12 Mindfulness Exercises for Improving Life"
Environment-Focused Mindfulness Practices
Be conscious of your surroundings. It includes visual observation and paying attention to sounds, smells, and emotional atmosphere. Observe your surroundings: notice the colors, shapes, and try to use all your senses. Then reflect on the experience.
Savor your morning beverage. Pay attention to the process of making your coffee or tea. Notice the unique smells of what you're using, the warm steam coming off your drink, and how the hot cup feels in your hand.
Bask in clean laundry. Whilst folding laundry, concentrate on the textures of the fabric and breathe in the scent of the detergent you used.
Self-focused Mindfulness Activities
Mindful drawing. It's not about creating a masterpiece or demonstrating technical skills but about the process of drawing itself and illustrating our feelings on the canvas.
Write a journal.Journaling is an excellent stress-reliever and calms an overactive mind. There are many topics to journal about, such as occurrences throughout the day that made you happy, things you’re thankful for each day.
Mindful listening. This practice helps promote better communication and deeper connections. Focus on what you're hearing, whether it's the words of a loved one, the sounds of nature, or your favorite piece of music. Try to avoid forming judgments or responses while you listen. Instead, embrace the sounds and silences, and notice the emotions they evoke within you.
Mindfulness Meditations
Body scan meditation. Focus your attention slowly and deliberately on different parts of your body, from your toes to the crown of your head. As you concentrate on each area, observe any sensations, such as tension, warmth, or relaxation, without judgment. This practice helps increase bodily awareness and presence.
Sitting meditation. This is one of the most traditional forms of mindfulness practice. Choose a quiet and comfortable space, sit with a straight back, and close your eyes. Focus on your breath — its rhythm, the sensation of air entering and leaving your body. If your mind wanders, gently guide it back to your breath.
Walking meditation. It involves being fully present while you walk. Start by paying attention to the sensation of your feet touching the ground, then gradually extend your awareness to the rest of your body and surroundings. It's a wonderful way to practice mindfulness while engaging in physical activity.