The practice of mindfulness is about being intentionally present in the current moment.
When you’re mindful, you’re not letting your thoughts or emotions control you; instead, you’re observing them from a distance.
This can be beneficial for your mental wellbeing and can also help to improve your focus and concentration. To help get you started,
here are 22 mindful activities to try out:
1. Pay attention to your breath.
This is a great way to help you live in the present. When you focus on your breath, you’re not allowing yourself to be distracted by other thoughts.
2. Listen to the sounds around you.
When you take the time to really listen, it can help you connect with your surroundings and appreciate the present moment.
3. Notice the textures of things around you.
The next time you’re out and about, take a minute to notice the different textures around you. The feel of a cool breeze on your skin, the softness of a rabbit’s fur, or the roughness of a brick wall.
4. Eat slowly and mindfully.
When you eat slowly, you’re more likely to taste and appreciate all the flavours in your food. You’ll also be less likely to overeat.
5. Take a nature walk.
There’s something about being in nature that can help you feel more connected to the present moment. As you take in the sights and sounds around you, pay attention to your surroundings and how they make you feel.
6. Do a body scan meditation.
This is a great way to check in with your body and see how you’re feeling physically. As you scan your body from head to toe, notice any areas of tension or discomfort.
7. Write down your thoughts and feelings.
Writing can be a helpful way to process your thoughts and emotions. It can also help you to gain clarity on what’s going on for you mentally and emotionally.
8. Connect with your senses.
When you take the time to connect with your senses, you’re more likely to be in the present moment. Spend a few minutes focusing on one sense at a time.
What can you smell? What can you see? What can you feel? What can you hear?
9. Practice yoga or meditation.
Both yoga and meditation are great ways to focus on the present moment.
As you practice, pay attention to how your body feels and how your mind is reacting to the poses or mantras.
10. Take a break from electronics.
Electronics can be a huge distraction and can often keep us from being in the present moment. If possible, try to take regular breaks
11. Listen to the sound of the rain.
The next time it rains, take a few minutes to sit outside and listen to the sound of the rain. It can be really soothing and can help you to focus on the present moment.
12. Pay attention to your thoughts.
When you become aware of your thoughts, you’re less likely to get swept away by them. Spend a few minutes each day simply observing your thoughts without judging them.
13. Practice mindful walking.
As you walk, pay attention to how your body moves and how the ground feels beneath your feet. Notice the different smells and sounds around you, and take in everything that you see.
14. Connect with your emotions.
When you connect with your emotions, you’re more likely to be in touch with how you’re really feeling. Spend a few minutes each day acknowledging and accepting your emotions, without judging them.
15. Do something that makes you happy.
When you do something that makes you happy, it can help to improve your mood and increase your overall wellbeing. Make time for things that make you feel good, and do them mindfully.
16. Practice gratitude.
Gratitude is a great way to focus on the positive things in your life. Each day, take a few minutes to think of things that you’re grateful for. It could be anything from the sun shining to your partner making you dinner.
17. Be kind to yourself.
It’s important to be kind to yourself, both mentally and emotionally. When you’re kind to yourself, it can help to improve your self-esteem and increase your overall happiness.
18. Spend time with loved ones.
quality time with the people you care about can help to foster strong relationships and increase your sense of connection.
Make an effort to spend time with loved ones, and really focus on being present during that time.
19. Do something creative.
When you tap into your creativity, it can help you to express yourself and connect with the present moment. Whether you’re painting, writing, or dancing, let yourself get lost in the process and enjoy what you’re doing.
20. Listen to calming music mindfully.
When you listen to calming music, try to focus on the music itself. Notice the different sounds and how they make you feel. Let yourself get lost in the music and enjoy it for what it is.
21. Take a nature walk.
If possible, take a walk outside in nature. Pay attention to the plants, trees, and animals around you, and take in everything that you see and hear. It can be really peaceful and relaxing.
22. Connect with your inner child.
When you connect with your inner child, you’re more likely to be in the present moment. Spend time playing games, being silly, and just enjoying life without taking things too seriously.
Overall, practicing mindfulness can be a great way to live in the present moment and focus on the here and now.
By incorporating some of these activities into your daily life, you can start to experience all the benefits that come with being mindful.