Mindfulness is a technique you can learn which involves making a special effort to notice what’s happening in the present moment (in your mind, body and surroundings) – without judging anything.
Here are a few exercises you could try. You don’t need any special equipment:
1. Mindful eating
This involves paying attention to the taste, sight and textures of what you eat. For example, when drinking a cup of tea or coffee you could focus on how hot and liquid it feels on your tongue, how sweet it tastes or watch the steam that it gives off.
2. Mindful moving
Walking or running. Notice the feeling of your body moving. You might notice the breeze against your skin, the feeling of your feet or hands against different textures on the ground or nearby surfaces, and the different smells that are around you.
3. Body scan
This is where you move your attention slowly through different parts of the body, starting from the top of your head moving all the way down to the end of your toes. You could focus on feelings of warmth, tension, tingling or relaxation of different parts of your body.
4. Mindful colouring and drawing
Focus on the colours and the sensation of your pencil against the paper, rather than trying to draw something in particular. You could use a mindfulness colouring book or download mindfulness colouring images.
5. Mindful meditation
This involves sitting quietly and focusing on your breathing, your thoughts, sensations in your body and the things you can hear around you. Try to bring you focus back to the present if your mind starts to wander. Many people also find that yoga helps them to concentrate on their breathing and focus on the present moment.
Guided and Instructional Basic Mindful Mediatiton (perfect for beginners) with Emma the Made up Mom.
Download our tips in a printable format:
You may also find the following online resources helpful: