In this article we will look at seven easy ways to be mindful everyday.
Many of us are sorely short of time and lack time to even do our most important tasks, let alone our hobbies.
You might think you don’t have time to meditate. But the paradox of meditation is that it frees up more time than it takes. It is not a fantasy, but a fact. But we want to do something that is good for health plus is fun and easy to do. In this article, we will discuss easy ways to be more mindful everyday. And you also try these mindfulness exercises.
Easy Ways To Be More Mindful
Here are some easy ways to be more mindful that won’t take a lot of time, but will surely enrich you from the inside out. These are perfect if you’re just starting to learn mindfulness.
Method 1: Three Minute Meditation
A three-minute meditation can get rid of unnecessary thoughts, which can later sit firmly in your head for several days.
You need to sit up straight without leaning your back on a chair, relax and close your eyes. Now feel all your emotions and thoughts, look at them as if they were pictures hanging on the wall. You don’t need to judge them and divide them into good and bad. Just imagine that you are at an art exhibition.
Then you need to turn your attention to your breathing. Listen to how you breathe, watch every inhalation and exhalation. See with your inner eye how the air moves within you. If at this moment you notice that you are again distracted by your emotions and thoughts, then just return your attention to breathing.
Now the final part, it is called “expanding the scope”. Feel not only your breath but the whole body. This includes your posture and even your facial expression. Imagine, figuratively speaking, that you are flying in a balloon over this room, where an exhibition of paintings is taking place. Then you can open your eyes.
Method 2: Mindfulness Meditation
There are many alcoholism treatment options but mindfulness meditation to get rid of addiction is becoming more popular among people. In this therapy, a person sits quietly and focus on the current moment; addictive behavior. Then he fights the temptation and ignores it. Just 11 minutes a day can help reduce alcohol consumption.
Method 3: Scavenger Meditation
Try scavenger meditation. Yes, you read right! You will need a shoebox (or something similar), paper clips, and snacks (if the walk takes too long).
- Disconnect your phone (so as not to be distracted), take the box, and go outside. Close your eyes and focus on the sensation of breathing. Feel the support under your feet. Go to the nearest park. Let curiosity guide you.
- If an object interests you, touch or pick it up. Observe it from all sides (you are now a child). What does it feel like? What does it smell like? Use all senses to explore the find. You can even try to listen to it.
- Collect anything you want: branches, cones, petals, or rustling bags. Everything the heart responds to. Collect five items in the box.
- Place items in front of you. What’s their story? If you took something handmade, what is the purpose of this item?
- If you took something from wildlife, where did it grow before? Who used it as food or at home? Reflect on each subject in its broadest context.
As a souvenir of this experience, keep one of the finds: a flower petal, a bus ticket, or a leaf of a tree
Method 4: Reflections on Happiness
Suppose you are sitting in a cafe with a cup of cappuccino in your hands, in front of you is a window, snow is spinning behind it, and a loved one is nearby. And you realize why you feel so good: you are with those who are dear to you. Since you understand the components of your happiness, you can search for it, find it, and add to in your life.
Method 5: Aromatherapy
Essential oils are a quick way to cheer you up, and breathing them in is a kind of meditation. When we breathe in their scent, it immediately goes to the limbic system, which is responsible for emotions and memories.
Even a slight smell can change how we feel. Carry a small bottle with you and inhale the scent of the oil, if needed. Just make sure you don’t have any allergic reactions.
Choose Your Scent:
- Cedar wood or frankincense oil gives strength and increases self-esteem.
- Citrus oils (grapefruit, orange, and lemon) set up a positive mood.
- Rosemary oil restores mental clarity. It will help when you need to make an important decision.
Method 6: Sensual Body Scan
Try not only to follow the breath but also to pay attention to the sounds, as well as to what is happening in our body. The breath in this meditation is just an anchor, a starting point.
Sensory scanning of the body – active sensation of each part of it in turn – helps to purposefully open consciousness to its main sensations. We simply delve into the body, and our senses tell us what arises in it.
Method 7: Walk-In Fresh Air
A walk in the fresh air is instant relief. Have you noticed increased irritability? Go outside. Just five minutes outside will help bring the mood back and reduce the risk of mental illness, according to scientists from the University of Essex.
They analyzed the results of ten studies on the effects of nature on various aspects of mental health and found that even a few minutes outside is enough to increase happiness.
Give yourself some joy – work in the garden in the morning, take a walk in the middle of the day, or go cycling in the afternoon. The very stay in the fresh air is enough to cheer you up.
Why not try Zen Walking Meditation.
There are many easy ways to be more mindful everyday. You can use these methods to stay mindful all the time.
Meditation has never been so much fun. Discover the way that is fun and easy and afterward it will become a part of your daily routine. You can eliminate the irritating parts from meditating. Also, you can evaluate various ways to make it a soothing experience for you.