Mindfulness Practices Without Meditation
Photo by Amin Hasani on Unsplash
Not everyone is fond of the formal sitting practice of meditation. But I would venture a guess that most of us would appreciate feeling a bit more grounded, calm and at ease on a regular basis.
Here are suggestions for informally practicing mindfulness; being present to life just as it is, discovering the innate contentment of the present moment, letting the mud in the cup of your mind settle so that clarity can arise.
1. Notice the sensations of walking when you are outside
a. Feel your feet on the earth
b. Slow down your movements
c. Smell the fragrances
d. Feel the temperature on your skin
e. See your surroundings
2. Take 5 minutes to snuggle a pet or your favorite cozy
a. Simple pleasures are all around, pay attention on purpose and linger longer to link them in the brain
b. Feel the fur or fabric, notice the sensations
c. Notice temperature
d. Notice your breath
3. Give a snack your full attention
a. Take just one of something – one chocolate kiss, one almond, one carrot, one potato chip
b. Before consuming, engage the senses – sight, smell, touch, THEN taste. Listen to chewing, feel the swallowing
c. Rather than eat it in one bite try two or three tiny bites, even if it is something small like a chip or blueberry
4. Take a look around
a. Notice and name 5 things in an area you often spend time in. What might you overlook on a regular basis?
b. Take the objects in visually cultivating a simple gratitude for them. i.e. books on your shelf – gratitude for the knowledge learned, the pleasure of reading, the eyes that see….
c. Refrain from judgment, i.e. “that is so dusty, I’m a terrible housekeeper
5. Before rolling out of bed in the morning…
a. Notice the first thing that pops into your mind – be curious but don’t believe it or move into action just yet
b. What is the nature of that thought? Planning? Complaining? Dread? Joy? Excitement?
c. Next notice the sensations of being alive
i. Feel the breath
ii. Feel the fabric of your covers
d. Set an intention for your day
6. Breathe. Know you are breathing.
a. At a stoplight
b. Standing in line
c. Before picking up the phone or responding to a text
There are a multitude of transitional moments in our day to day routines. Make them extra-ordinary by arriving into them fully with a few well intentioned, informal mindfulness practices. The difference they make may astound you.
In-joy.