They say mindfulness can help reduce stress, calm anxiety, increase focus, lower blood pressure, improve sleep, and relieve pain. And you can practice mindfulness without meditating on a cushion (although you can do that too). Sounds great, but how do you practice mindfulness?
Content What is mindfulness? How to practice mindfulness: habits and exercises Mindfulness exercises for everyone
In fact, any activity can be done mindfully if you focus on what is happening right now: smells, sounds, tastes, textures, or your emotional and physical reactions. WomanEL will talk about simple things that will pump up your awareness.
What is mindfulness?
“When we practice mindfulness, we pay attention to sensations, feelings, and thoughts with a kind attitude,” says mindfulness coach and therapist Jen Johnson. “We practice allowing everything that is here to be as it is, without judging it or getting caught up in wishing it were different.”
How to practice mindfulness: habits and activities
Mindfulness classes from Jen Johnson, psychotherapist and author of Everyday Mindful:
- Birdwatch. Head to a city park, an open field, the beach, or your own backyard, tuning in with all your senses to notice the birds around you. Pay attention to their individual habits and songs, as well as your feelings and thoughts as you observe them.
- Take a walk in nature. Listen to the crunch of leaves under your feet. Feel your feet on the ground and the wind on your skin. Admire the trees, the flowers, the grass, the sky, the clouds.
- Keep a nature journal. Take a notebook and pen with you on your walk and write about what you see, hear, feel, smell, or taste, as well as your emotions and thoughts.
- Take photos. Capture people, places, or things in your daily life that are meaningful to you or bring you joy. As you take and review the photos, reflect on why you find them meaningful or joyful, paying attention to the smallest details and specific emotions. Notice if your feelings of joy or happiness increase.
- Tend to your garden (or just one plant). Feel the dirt on your hands, the texture of the leaves. Notice the colors of the plants or flowers. Think about the big picture: If you have an outdoor garden, choose native plants to support local pollinators and the ecosystem – insects, birds, butterflies – that are essential to growing food.
- Drink your tea. Pay attention to your thoughts as you make it, the taste, and the sensation of warmth, warmth, or coolness in your mouth as you take a sip.
Mindfulness classes for everyone
Advice from Oludare Adeyo, psychotherapist and author of the book “Self-Help for Black Women”:
- Cook or bake. Try making something you've never done before, focusing on the stirring and chopping, the smells that begin to fill your kitchen. Then sit back and truly enjoy your creation.
- Watch a movie or TV series in a language other than your native language. Notice how you start to pay more attention to the characters' facial expressions and gestures than to their words.
- Listen to music. Try lo-fi hip-hop or meditation music, such as the Jazz Vibes or Flute Meditations playlists on Spotify.
- Take a drive. Instead of listening to music or a podcast, focus on the surrounding noises, other cars and their drivers, and the changing scenery.
- Color a coloring book. Pay attention to your thoughts as you decide which color to put where, to the smell, to the feeling of satisfaction when your masterpiece is complete.
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