We are all familiar with a heart that beats a little too fast or the sensation of not being able to catch a breath. With anxiety and stress being common experiences for many of us, practicing mindfulness can bring a sense of calm and control in a world that is anything but. Here are 15 ways to do it.
Breathwork
Practicing breathwork (deeply breathing through your diaphragm) is shown to relieve stress and ground you, bringing you into the present. An easy way to get started is to count your breaths. Simply breathe in for four seconds and then out for four. Repeat as often as needed. You could also “hold” your breath for four seconds between the inhale and exhale.
Take a Walk
A simple walk can do wonders for a busy mind. A mindfulness walk can be a stroll through your neighborhood or a short walk over a length of 10-20 feet. The key is to focus on the physical act of walking—moving one foot in front of the other and feeling the sensations of the flexion of your foot or the ground beneath you.
Be Mindful When Eating
We have the opportunity to eat several times each day. At least once, practice this mindfulness technique. Eat each bite slowly, noticing the flavors and textures. Savor it. You could also try using utensils in your non-dominant hand, ensure the TV is turned off, and put your cell phone away.
Body Scan
The body scan is a mindfulness exercise that is best done lying flat, with your palms at your sides facing up. Starting with the top of your head, slowly and systematically “work” your way through your body until you reach your toes. Focus on each body part, and consider tensing and releasing muscle groups. Pay close attention to the sensations or emotions associated with each part.
Sitting Meditation
Body scans can also be done while sitting. Choose a comfortable spot, keeping your back straight, feet flat on the floor, and hands resting in your lap. Breathe steadily, either using the counting method or a steady in-and-out pattern. When thoughts of any kind creep into your mind, acknowledge them and return to your breathing.
Pay Attention to Others
In your daily interactions, listen closely to those around you. Don’t take people for granted; think about their words, their meanings, and how unique they are. Aim to understand each person before jumping to judgment. Focus on the moment you’re sharing—this conversation, this person.
Find Beauty in the Familiar
Your cellphone, toothbrush, and sofa have something in common: They’re objects we use daily but often take for granted. When was the last time you truly looked at the items in your life? Make it a goal to observe these objects with fresh eyes. Find a detail about them you’ve never noticed before and let this practice help you become more aware of your world.
Use Your Senses
Our senses—sight, smell, touch, taste, and sound—are marvelous and can ground us when we’re feeling anxious. As an exercise, choose a food that you eat often and look closely at it. Smell it, feel it, and think about what it’s going to taste like. Then, as you slowly eat it, notice the taste and textures, and how your salivary glands respond. Let each sense guide your thoughts.
Morning Coffee Mindfulness
In the morning, before the chaos of the day, stand before your coffee pot and take several deep breaths to gently wake your body. Choose your favorite coffee cup and notice its details: the color, weight, scratches, or chips. Watch the steam wafting from your machine and smell that sweet coffee aroma. Feel the warmth seeping through the cup into your hands and finally take a sip, savoring the flavor.
Set Your Intentions for Each Day
Before beginning your day, take a few minutes to set intentions. Think about your schedule, discern the important tasks, the less important ones, and the activities that make you happy. Decide what a successful day will look like, but also give yourself room for flexibility. This can be done as a thinking meditation, journaling, during a walk, or even standing at your bathroom sink.
Light a Candle
Choosing your favorite candle scent can be an exercise in mindfulness itself, but there’s another way candles can help center you. After lighting a candle, sit in a comfortable position and watch the flame as it dances and flickers. Let your mind wander as you watch, and feel the sense of calm that washes over you.
Give Thanks
Once a day, write down five things you are thankful for. Be specific. For example, rather than a blanket statement about family, write about how a certain family member makes you feel or an interaction you had with them recently. Lists can be handwritten or logged in your notes app—whatever suits you best.
Grounding
When you’re feeling anxious, give grounding a try. It’s easily done by placing your feet (bare or otherwise) flat on the ground or grass. Feel the sensations of the floor meeting your foot, the strength, the coolness of the grass, or the warmth of a rug. Notice how your feet flex and move to help you keep your balance.
Mindful Driving
Mindfulness can be practiced wherever you are, but it is especially beneficial while driving. Be present in the moment, notice the flow of traffic, take note of the texture of the road, the lights, pedestrians, and foliage. Keep the music off and put your phone away for maximum mindfulness.
Do a Puzzle
Puzzles require focus and attention to detail. They serve as a fun distraction from anxieties and keep our brains sharp. You may think only of jigsaw puzzles, but don’t forget about crosswords, sudoku, and apps that offer similar play. These are great to engage in while you’re on the go, waiting in a doctor’s office, or the school pick-up line.
