Mindfulness Practices
What is Mindfulness?
Mindfulness means to pay attention to the present moment without judgement. Being mindful means that we must hone in on our five senses- see, hear, smell, touch, and taste. When we are mindful, we are using our senses to pay attention to the current moment. An example of being mindful is chewing food slowly and paying attention to the taste, texture, and smell of the food. An example of someone who is being unmindful is a person with headphones on while looking at their cell phone and crossing a busy street. Studies reveal that mindfulness may reduce anxiety and depression, boost the immune system, help with pain management, soothe insomnia, reduce high blood pressure, and even change the structure and function of the brain in positive ways—perhaps in as little as 8 weeks of practice. (Mindful Staff, 2022). There are many ways to practice mindfulness. Check out five mindfulness activities below!
Five Mindfulness Activities:
Grounding- When we are grounded, we are in the present moment. One great technique to help be in the present is to play a variation of “I Spy.” It’s called “5-4-3-2-1.” We turn on our senses and observe the following: 5 things we can SEE, 4 things you can TOUCH, 3 things we HEAR, 2 things we can SMELL, and 1 thing we can TASTE. Combining the use of the senses while deep breathing during this exercise can help one feel centered and in the moment. The "5-4-3-2-1 grounding technique" can also be helpful for calming anxiety and panic attacks. Display this Grounding Poster in your space as a mindfulness visual!
Mindful Movement- Mindful Movement means connecting with our bodies in real time while we bring our awareness to our breath. When our thoughts wander, we acknowledge them like clouds passing by and then we come back to connecting our movement to our breathing. The physical practice of yoga (asana) is an excellent way to practice mindful movement. While moving from pose to pose, we align our inhale and exhale with each movement. Walking and other forms of fitness are also great ways to practice mindfulness. The key with any form of movement is to try to synchronize the breath with the movement. Grab a copy of yoga poses here!
Meditation: Using our breath as an anchor can help calm our nervous system. When we begin to connect with our breath, it helps us be present. When we are present, we accept our reality as it is without judgement. During meditation, we accept our thoughts as they are. We notice our breathing patterns, our body sensations, and our emotions. Positive affirmations are included in some meditation practices, which also help us with mindset and self-love! Try this Loving Kindness Meditation now!
Art: Creative expression is not only a wonderful outlet, but it also can help with practicing mindfulness. Coloring is a great way to be in the present, while focusing our attention on what we are doing. Mindfulness coloring books often include calming images that help relax the brain, specifically the amygdala which is the part of the brain that is responsible for emotional responses. Painting, drawing, and journaling are excellent ways to creatively express ourselves and be present. Coloring can also create a meditative state and slow down a racing mind. Grab your Mindful Coloring pages here!
Nature: Spending time in nature has many benefits including reducing stress and anxiety, improving cognitive function, as well as slowing the heart rate! When we are in the presence of nature, it helps us slow down and “smell the roses.” We can take in the sights of colorful landscapes and wildlife. We can mindfully listen to the sounds of nature as well as smell the fresh air and all the scents that are gifted to us by nature. Additionally, we can take in the textures of the earth. So, what are you waiting for? Go grab your hiking boots and go for a nice, winter walk and enjoy the gift of nature! Too cold? No problem! Grab some Nature Themed Mindfulness Image Cards here!
With this holiday season upon us, it’s even more important to practice self-care. Use mindfulness as a tool to help you center yourself!
References
Staff, M. (2022, August 31). The science of mindfulness. Mindful. Retrieved December 22, 2022, from https://www.mindful.org/the-science-of-mindfulness/
