Mindfulness is being intensely aware of what you’re sensing and feeling in a particular moment. It’s walking outside on a beautiful fall day, listening to the birds chirp, looking at the beautiful trees and noticing their new hints of orange and yellow. It’s letting the smell of the cool crisp air fill your lungs. Practicing mindfulness has been proven to improve concentration, reduce stress and decrease anxiety.
When was the last time you were fully and truly present? It isn’t an easy feat to let go of our lingering thoughts and to-do lists, but with practice you can build your mindfulness skills.
Mindfulness can be practiced a variety of ways. Here are eight suggestions to get started.
1. Just Breathe.
Practicing your breathing and learning to use your diaphragm correctly are a great starting place. Following these steps will help you take a more mindful breath.
- Lie on your back with your knees bent and a pillow under your head.
- Place a pillow under your knees to help support your legs.
- Put one hand on your upper chest and the other below you ribcage so you can feel the movement of your diaphragm.
- Inhale slowly through your nose, feeling your stomach expand to press into your hand. Be sure to keep the hand on your chest still.
- Engage your stomach muscles and draw them toward your spine as you exhale using pursed lips. Again, be sure to keep the hand on your chest still.
- Continue breathing for the duration of your practice session.
2. Body Scan Meditation
This type of meditation allows you focus on your body as a whole and what you are feeling. You can complete a body scan meditation by lying on your back with your legs extended and arms by your side. Focus your attention slowly and deliberately on each body part, from your toes to your head.
Be aware of sensations or emotions you feel as you focus on each body part. One easy way to stay focused is to complete a contract-relax body scan. For example, breathe in and squeeze your toes tightly. After a few seconds, exhale and relax your toes. You can repeat this practice for each body part.
3. Seated Meditation
Sit on a chair in an upright position, with your legs uncrossed and feet flat on the floor. Allow your arms to rest on your lap. Posture is important during a seated mediation, so be sure your back is flat against the back of the chair. Feel free to use a pillow behind your low back for support to keep your back naturally straight.
Set a time limit. If you are just starting out, choose a short time limit, such as five to 10 minutes. During your meditation, your focus should be on your breath. Feel your breath as it goes in and out. Take notice when your mind wanders. When it does, pull yourself back to focusing on each inhale and exhale.
When you are ready to close your session, notice the sounds within your environment. Notice how your body feels and the thoughts and emotions you have. Meditating takes practice, but with repetition you will be surprised by the benefits and the amount you will be able to increase your meditating limits. Visit our website for free guided meditations.
4. Walk, Run or Workout
Take 20-30 minutes, leaving behind your electronics, to head outside for a mindful walk or run. Start your movement at a slow pace, and be mindful of your surroundings. Focus on the five senses, what you see, hear, smell, feel and taste.
For more guidance, check out our guided mindful run/walk. Mindfulness doesn’t just come with an outdoor walk or run; it can be used during any workout. Leaving behind distractions and focusing intentionally on each workout move, how your body is feeling and what muscles are contracting can be a great way to relieve stress and practice mindfulness.
5. Lettering
The art of hand lettering to write powerful and positive affirmations can be a great practice. Slowly and intentionally focusing on each letter allows you to let go of all other thoughts and feelings. Slow your breath, calm your energy and focus on your attention on the letters filling the page. You can complete this on your own, or there are books and resources to guide you.
6. The Wake Up
When you wake up in the morning, sit in your bed or on a chair in a relaxed position. Close your eyes, and take three long breaths. Focus fully on each breath filling your lungs and then emptying. At the end of your third breath, empty the air, and ask yourself what your intention for today is. A few questions to get your started include:
- How might I show up today?
- What quality of mind do I want to strengthen and develop?
- What do I need to do to take better care of myself?
After connecting with your senses, start your day grounded. When you need it, check in with yourself, take a breath and revisit your intention.
7. Eating
Eating is a pleasurable experience that should be done mindfully. Don’t just eat to satisfy hunger; let your senses shine through by eating intentionally. Start your meal with deep breaths. Slow down, and remove distractions. Focusing on your taste, smell and the company you keep will help you enjoy your meal. Slowing down and being mindful of your meal will help you savor each bite and allow your mind to signal your body when you are full.
8. Reading
Many times when we read, we race to finish the text and uncover its overall meaning and importance. By doing this, we take the joy and mindfulness out of a very relaxing and pleasant experience. One way to practice mindfulness is to challenge yourself to mindful reading. It the practice of slowing down and changing your overall experience. Instead of reading with the finish line as your focus, make it your goal to use reading as a quiet reflection that requires attentiveness, letting go of distracting thoughts and opinions and just focusing on the words on the page.
There are many ways to practice mindfulness. Remember: These suggestions take practice, so do not be hard on yourself if your first attempt isn’t successful. Keep at it until you find something that works for you.
by Lauren Scotti