Mindfulness

Dec 29,2021 | Docteur M.

Mindfulness is a practice to ease stress, soothe anxiety, and be more present and engaged. Pausing to practice mindfulness for just a few minutes at different times during the day can help you feel better. The good news is that incorporating mindfulness activities into your routine can be incredibly simple, no matter what your age.

Everyday we can implement mindfulness activities :

1. Reconnecting our bodies with our minds

This first practice starts with something that is already inside us: our breath. We breathe all day long without even thinking about it, but most of us aren’t activating the true potential of this inner resource. When we are stressed, our breath is the first thing that’s affected. When external tension enters our bodies, our breath becomes short and shallow.

This is a basic breathing technique that will help you breathe mindfully:
1. Sit or lie down in a comfortable position.
2. Observe your breath on the inhalation.
3. Observe your breath on the exhalation.
4. When the mind wanders, gently bring it back to focusing on your breath.

To deepen the practice, focus on your feelings :
– Your belly and chest expanding and contracting.
– The warmth of your breath in your nostrils and throat.
– The sensation of your body against the seat or the floor.
It’s best to practice consistently at the same time each day. Start with 3 to 5 minutes, and lengthen your practice over time.

2. Practicing meditation

One of the most common and well-known mindfulness activities for adults is meditation. One interesting activity to implement in your everyday routine is walking meditation. It is exactly what it sounds like: a form of meditation you practice while walking, often in a straight line or circle. If sitting meditation isn’t your thing, you can try walking meditation. You can do it almost anywhere, whether you’re walking to work, taking a stroll around the neighborhood, or hanging out with your kids at the park. When doing this you need to focus on your feet on the floor, the weight of your body shifting from one leg to the other. Feel your arms swing. Notice the temperature in the room. Pay attention to whatever your senses can notice.

3. Mindful eating

Mindful eating is a way to turn something you do every day into a mindfulness practice.
You can make mealtimes more mindful with a few basic mindful eating practices:
– Pay attention to what you’re eating, the sensory experiences: taste, smell and texture.
– Turn off digital device and put away book, newspaper while you eat.
– Enjoy Every Mouthful

Listen to your body and eat according to your hunger. This simple practice can help you tune into your real needs.

4. Mindful speaking and listening

Another benefit of mindfulness is that you can become a better listener. Rather than thinking of your response, simply listening, fully and noticing your own internal dialogue is an interesting experiment. You will be able to see the other person’s perspective and be more thoughtful in your response.
Listening is perhaps one of the most valuable gifts we can offer to others. Offer it generously whenever possible and bring your best intentions. Especially in heated negotiations or conversations, you will find that bringing a mindful attitude leaves everyone feeling heard and tends to deescalate charged emotions.

The bottom line is that mindful activities can involve almost anything you do in your day-to-day life. Give these mindfulness activities a try to invite presence, calm, and connection into your every day.These exercises are meant to transform everyday experiences into mindful moments.

Articles:

– Mindful, 5 Simple Mindfulness Practices for Daily Life
– Forbes, Five Simple Mindfulness Practices For People Who Hate To Meditate
– Mind body green, How To Incorporate Mindfulness Into Your Life: An Exclusive Conversation With Tara Stiles, Mallika Chopra, & Colleen Wachob
– Healthline, 30 Mindfulness Activities to Find Calm at Any Age