6 Ways to Practice Mindfulness That Aren’t Meditating
We often associate mindfulness with meditating (which makes sense, as meditating is a form of mindfulness) Because many find meditating intimidating (I used to be one of them but that’s a story for another post!) I wanted to share some easy ways you can incorporate mindfulness into your life… no meditation required.
So what is mindfulness anyway? I think Jon Kabat-Zinn puts it perfectly.
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”
There’s a lot in that sentence that so many of us struggle with, especially being in the present moment and noticing what comes up in a non-judgmental way. We have so many distractions so we don’t ever really have to be in the present moment if we don’t want to. Then when we are alone with our thoughts, it can be uncomfortable so we start judging what comes up. Practicing mindfulness is just that - a PRACTICE. It’s not perfect but it’s something you can work towards every day.
Why would you even want to practice mindfulness? Before we get to the how, let’s touch on the why. If you know the benefits, it makes it that much more motivating to create and strengthen your own mindfulness practice.
Some of the many benefits may include:
Reduced anxiety and depression
Improved sleep quality
Helps you make healthier choices
Improved relationships (with self and others)
What’s great about a mindfulness practice is that there are little things you can try out to see what resonates with you, what fits into your lifestyle and where you see the benefits. Everyone is different so just because something works for the influencer, it may not resonate with you (and that’s ok!)
Here are 6 (no cost!) ways you can start incorporating mindfulness today:
01. Mindful walking
Take a walk outside if you’re able to and simply notice your surroundings. What do you see that you haven’t really noticed before? The bark of a tree, a sign in the window, the color of that house, the cat in the window. This walk can be any length of time but do your best to pay attention to what you see (even hear or smell) without attaching a feeling to it. I love this one because you can get in some movement and mindfulness all in one!
02. Mindful eating
Most of us eat with the TV on or phones in our hand while not really paying attention to what or how we’re eating. What does the food smell like? What is the texture? What kind of tastes are happening right now? How many times am I chewing? Try eating your next meal with no distractions and just notice your food. This is also a tool that can help with overeating as it’s easy to eat more than we need when we’re distracted!
03. Journaling
There are so many ways you can go about journaling and they all can be beneficial, depending on what you’re looking to achieve. I know your time is precious so I don’t want to take up too much of it :) so I wanted to share one exercise I enjoy that’s easy to spend just a few minutes in morning before you really get your day going. This is from Gabby Berstein: 1) How do I want to feel today? 2) Who do I want to be today? 3) What do I want to receive today? 4) What do I want to give today? You have to really get present to answer those questions so that’s why I love this particular prompt.
04. Gratitude
This can be written in a journal, one a sticky note or just in your mind. But when you take a minute each day to acknowledge what you’re grateful for, it does more than just enhance your mindfulness practice. It really can change the way you go about life and shift your perspective. What are 3 things you’re grateful for today? There are no wrong answers!
05. Five senses
this is super quick and is a great tool for when you’re stressed, spiraling or just not in the present moment. Take a minute to see what you notice with your 5 senses - What do you see? What do you taste? What do you smell? What do you hear? What do you feel?
06. Breathing with intention
Like journaling, there are many avenues you can go when it comes to breathwork depending on what you’re looking to achieve (sense of calm, focus, etc). But one simple way you can pay closer attention to your breathing is by setting aside one minute a day (on a timer) and just breathe. Pay attention to the way your breath feels - is it coming from the chest, belly, diaphragm? Is it deep or shallow? What does the air feel like on your inhales and exhales? All these little things we typically don’t notice because breathing is part of our day to day. But when you start breathing with intention, you’re able to give yourself a moment of peace.
Before you try any of these, be sure to go back to the definition of mindfulness to remind yourself to pay attention and be present without judgment. Know it’s just as important to give yourself grace and know you aren’t perfect - so if your mind starts to wander or you find yourself with some judgment, gently guide yourself back. This is totally normal.
What mindfulness practices do you incorporate into your life? Is there a new one you’d like to give a try?
