5 Simple Mindfulness Practices

Have you taken the time today to think about nothing? Or better yet, have you taken the time to live in the moment? Not to think about your mental checklist or day dream about all the “what ifs, “ but have you taken the time to really sit, do nothing, and just breathe?

Doing nothing may sound simple, but in our busy lives it’s a short practice that is easy to forget. Yet it’s essential to take that moment in order to check-in and give our mind some restful attention - if only to broaden the scope of our horizon.

Here are a few simple practices to grease those mindful training wheels:

1. Body Scan

Find a quiet spot, lie down, and close your eyes. Bring your attention to your body and take a few deep breaths. Notice how your body feels in this moment: heavy, light, hot, cold, etc.

Continue to breathe and draw your attention to your feet. Pay attention to the sensations in your feet - the pulse, the weight, the pressure, etc. Breathe and let go and draw your attention up your body to your legs. Pay attention to the sensations in your legs - the pulse, the weight, the pressure, etc. Breathe and let go.

Continue the practice by tracking every point of your body all the way up to the crown of your head. Pay attention to every sensation along the way and let go. Notice if you feel more relaxed. Open your eyes and carefully come up sit. 

2. Mindful cooking

Starting with a simple recipe, set the intention to enjoy every step of the process from the preparation all the way to the clean up. Give yourself the simple task to focus on each step - in other words, try not to get ahead of yourself by thinking of everything all at once. Appreciate every ingredient and tune in to your five senses by noticing the changes in aroma, flavor, color, texture, the sizzle on the frying pan, the bubbles in the water, and so on. Throughout the entire process discover a keener sense of relaxation, pleasure, attention, and a general sense of wellbeing and delicious satisfaction.

3. Daily check-in

This practice is an opportunity to take a pause in order to check in without judgement. Consciously focus on your breathing for a few seconds. As you breathe notice how you’re feeling. Continue to breathe until you find a quiet moment of settling down. This check-in is a practical and simple tool that can be applied throughout your day. As you continue the practice notice how it affects your general mood, work ethic, and communication. 

4. Nature walk

This is another practice engaging the five senses and the first step is to put away the smartphone.

Walk outside and connect to your breath as you focus on the sensation of each step. There is no time limit to this practice - just the awareness of your surroundings: 

What do you see?

What do you smell?

What do you taste?

What do you hear?

What do you feel?

5. Teddy Bear Breathing

This is a wonderful exercise for kids and has a great calming effect. All you need is your favorite stuffed toy and a place to lie down. Place the toy on your belly and start to breathe. The slower and deeper your breathing, the higher the toy goes. Continue for 5-10 rounds, then gently place the toy to the side and carefully come up to sit.