5 Activities to Try Mindfully Today
Incorporating mindfulness into our daily lives helps to create a deeper sense of awareness and presence in every moment. Whether it’s savoring the taste of our morning coffee, feeling the warmth of the sun on our skin during a walk, or actively listening to a loved one, mindfulness practices teach us to be fully present and engaged. We often spend most of our days in autopilot mode, which prevents us from fully engaging and appreciating the richness of our experiences.
To cultivate a sense of mindfulness in your life today, here are five activities you can try mindfully:
1
Go for a walk
Walk slower than usual, using each step as a practice in awareness. Feel the sensations of pressure on your feet with each step. Pay attention to your breathing, surroundings, sounds, colors, and textures of objects around you. If you’re walking a familiar route, try to find at least one thing you hadn’t noticed about the route before. Mindful walking helps in grounding and reconnecting with the present moment.
2
Eat
Turn off the TV, put away the computer and phone, and put the book down. If you are used to multitasking while eating, mindful eating may initially seem boring. As you eat slowly, pay close attention to the texture, color, smell, and taste of the food. Mindful eating encourages a deeper appreciation of your meals and can contribute to better digestion and satisfaction.
3
Have a conversation with a loved one
Pay attention to the speaker by maintaining eye contact and genuinely listening without interrupting. Try listening to understand rather than listening to respond. In fact, let go of the responsibility of having to have a response and simply listen. Notice your own thoughts and emotions without getting caught up in them, allowing them to pass by like clouds in the sky. Practice empathy by trying to understand the speaker’s perspective and emotions and setting aside judgments and assumptions. Respond with kindness and curiosity, asking open-ended questions. Pause before speaking to ensure that your words are thoughtful and considerate. Mindful breathing can help you stay grounded and calm during conversations, especially in challenging or heated situations. Mindful communication fosters deeper connections and reduces misunderstandings.
4
Wash the dishes
Feel the warm water on your hands, the texture of the dishes, and the gentle sound of running water. Notice the sensations and movements as you scrub and rinse each dish. Notice the smell of the soap and the visual details of the dishes. Instead of rushing through the task, slow down and appreciate the simplicity of the process. Let go of any distractions or racing thoughts by guiding your attention right back to the sensory experience of washing the dishes. Mindful dishwashing transforms routine tasks into moments of calm and reflection.
5
Shower
Notice how the water feels on your skin. Observe the smell of the body wash, soap, or shampoo. Feel the sensations of touch as you apply these products to your body. Notice your mind’s natural tendency to wander, and whenever you notice that happening, gently guide your attention back to any sensory experience related to showering. Mindful showering allows you to start or end your day with a sense of relaxation and presence.
If you’re curious to learn more about incorporating mindfulness into your daily life, read more about mindfulness training at Embodied Wellness Center or contact us to get started. Our experienced psychotherapists incorporate a mindfulness-based approach to psychotherapy. They can provide you with the necessary tools, techniques, and personalized guidance to help you harness the power of mindfulness and navigate life’s challenges with greater clarity and resilience.
*Disclaimer: The content posted on this website is for marketing and educational purposes only. It is not, nor is it intended to be, psychotherapy or a replacement for mental health treatment. Please seek the advice of your licensed medical or mental health professional, and do not avoid seeking treatment based on anything read on this website.
