One of the most common mindfulness activities is meditation. In fact, they have become synonymous with each other.
This practice has been around for hundreds of years and for a good reason. People have embraced the practice for its ability to soothe the body and soul. It creates positive physical changes in the brain.
As one of the mindfulness techniques, meditation may look easy. The truth is, it’s not. The good news is you can choose different approaches. These include guided meditations and loving-kindness meditation. The latter promotes positive intention to oneself and others.
You can also integrate meditation with mindfulness-based cognitive therapy (MBCT). It uses tools including meditation to help people manage their negative emotions.
2. Mindful Breathing
Stress reduction doesn’t need to be difficult. For example, you can practice mindful breathing.
As one of the mindfulness activities, yogic breathing can bring a person to the present. It helps remove the worries about the past or the future. You gain the power to calm yourself and move forward in a more peaceful, accepting way.
Mindful breathing won’t make your problems disappear. It can make them more manageable.
Simple mindfulness exercises through breathing are convenient to do. You can them anywhere at any time.
Here are a few steps to follow: Start by finding a comfortable position. Relax any tightness in your body and then breathe. Pay attention to your breathing and the movement of your chest. If your mind wanders, slowly rein it in. Do this for at least 5 minutes a day. You can increase your time as you become better at it.
If you want to combine physical and mental health, you can do yoga. This practice can help you lose weight or tone the muscles, but it can do so much more.
It also supports mindfulness. Only 25 minutes of Hatha yoga leads to spikes in both brain function and energy. This is according to a research published in Mindfulness. If Hatha is not your preference, you can try Bikram yoga.
4. Gratitude Journaling
One of the mindfulness activities for kids and for you is gratitude journaling. It’s easy and simple, but its impact is significant. Listing things you are grateful for can improve happiness levels.
To begin this mindfulness practice, you need a notebook. Every day write a few things you feel grateful for. Be specific. Focus on people over things. Savor the unexpected. View good things as “gifts.”
Don’t overdo it, though. Experts say less is more when it comes to gratitude journaling. To make the most of your efforts, shoot for a few times a week.
5. Body Scan
Don’t have the time to do yoga? Then do a body scan.
This mindfulness training can take as short as three minutes. You lie down flat on a mat or floor. Close your eyes. Then start focusing on every part of your body. Begin with your toes and then move upward.
How do you feel? Can you sense your tensed jaw? Are you clenching your fists? Do you have hunched shoulders?
One of the mindfulness activities, body scan teaches you to be present. It also inspires you to experience yourself, let go, and accept what is happening.
How do you exactly do a body scan? Here's a video by Eckhart Yoga:
People experience stress all the time, but it doesn’t have to win. These mindfulness activities can help you reclaim your inner zen fast and easy.