Mindfulness Activities
If you’ve ever heard the word, “mindfulness,” and felt like it was probably not that important, but really important all at the same time… you’re not alone, and this blog post is for you.
There are an infinite number of ways to practice mindfulness. Click the “+” next to Thankfulness Walks, Mindful Eating, and 54321 Grounding to learn more about a few of my personal favorites!
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Just start walking, and start naming things you are thankful for! If you can’t think of something to be thankful for, stop walking! This is an easy way to live in the moment with gratitude!
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Did you know that you eat 20% more food when you are snacking mindlessly? For example, if you eat popcorn during a movie, you’ll eat more than if you were not watching a movie while eating!
Therefore, Mindful Eating is the opposite! Put down your phone, turn off the tv, don’t check your emails; just eat! Notice the smells and flavors of your food. Notice whomever and whatever is around you in the moment. Notice how different parts of your tongue feel as you chew and digest different foods!
Also, try not to judge what you are eating by how “healthy” it is. Instead, try noticing whatever body sensations and emotions you feel while eating, and listen to your body in the moment, attending to whatever needs you have. For example, if you notice you feel thirsty, take a drink of water. Mindfulness is as simple as that!
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This technique uses all of your five senses! It also works very well to prevent panic attacks and anxiety.
First, pause and notice everything you see. Use your sense of sight to look up, down, and all around. Name things you see that you wouldn’t normally notice. Pay closer attention to small details, as well as objects far away (such as outside, or looking through a window)
Next, close your eyes and notice what you hear. Even if all you hear is silence, take about 60 seconds to pause and notice that sound. Name all the sounds you notice as they become apparent to you.
Third, use your sense of touch to notice everything related to your body. Notice how the ground feels under your feet, or the seat under your backside. Notice if your arm feels uncomfortable, or if you suddenly have the desire to shift your weight. Notice the temperature of the room, or whether there is a breeze from a nearby fan. Notice the texture of clothing, or blankets on your skin.
Fourth, pay attention to your sense of smell. Try not to judge a scent as good or bad, but try to name what the smell is coming from, and notice the feelings in your body that the smell might cause. Does the scent bring any memories to mind? Just notice those memories and let them come and go as they please.
Last, but not least, focus on your sense of taste. Do you still taste your last meal? Does the taste in your mouth make you want to brush your teeth? Try to name the taste, and if you find that difficult, you can use your imagination a little to think about particular tastes you’d prefer to enjoy in this moment!
Mindfulness is one of the simplest, most helpful coping skills I’ve come across, and it all boils down to “living in the now.”
When we worry, we are usually worried about something that happened in the past, or something that could happen in the future, but hasn’t happened yet.
Mindfulness protects us from worry and re-trains our brains to realize that “everything is okay right here, right now.” Mindfulness is a great skill to practice if you deal with stress, anxiety, or panic.
Let me know if you found this blog post to be helpful! I would love to hear from you!