Most of the time, we are so focused on achieving our goals and satisfying our desires that we end up rushing through life. As a result, we pay little to no attention to what is happening around us. Yet being more mindful and aware of our surroundings will not only make our lives better but also allow us to deal appropriately with whatever life throws at us.

Practicing mindfulness helps us train our brain to be more focused and present. The benefits of mindfulness include:

  • Stress and anxiety reduction
  • Increased ability to deal with illness
  • Higher brain functioning
  • Improved physical health
  • Increased self-control
  • Improved social interactions
  • Enhanced mental clarity

In this article, we will discuss 8 mindfulness activities you can practice throughout the day.

Related: A Beginner’s Guide To Mindfulness

Mindfulness activities

1. Mindful Breathing

Mindful breathing is a form of mindfulness that focuses specifically on your breath. When you’re focused on your breath, you’re more aware of the present moment and less worried about the past or the future.

There are many different types of mindful breathing exercises, but they all have the same goal: to bring your attention back to your breath and help you feel more relaxed and at peace. This is an easy way for anyone to start practicing mindfulness because it doesn’t require any special equipment, just yourself and some time.

If you’re interested in giving it a try, here are some tips to help you get started:

  • Find somewhere comfortable to sit or recline.
  • Get rid of distractions.
  • Close your eyes and focus on your breath.
  • Notice how the air feels as it enters and leaves your body.
  • Breathe deeply and slowly.
  • Practice for 5 minutes every day.

2. Journaling

Journaling is a simple but effective way to practice mindfulness. It allows you to become more aware of your thoughts pattern. Here are three steps you can take to get started with mindful journaling.

  • Observe your thoughts: the goal is to observe your thoughts with no judgment as they come and go.
  • Labeling your thoughts: the next step is to label your thoughts to raise awareness of the kind of things you think about. For example, you can label your thoughts as positive/negative, Useful/not useful, criticizing/appreciating. Keep it simple
  • Document: the final step is to write down thought patterns and take a step back to get some perspective.

It can help us observe and document thoughts and events that affect our lives. By Exploring our thoughts with no judgment, we become more present. Always remember that the goal of this exercise is not to try to understand what is going through your mind. The idea behind Mindful journaling is just to observe and listen to your thoughts as they come and go.

3. Mindful Eating

Mindful eating is a term used to describe the act of eating with intentional awareness. It’s not just about what you eat, but how you eat it and why. Mindful eating can help improve gut health. It is also an effective tool in achieving weight loss goals because it helps people pay attention to their body’s hunger signals, which means they’re less likely to overeat or binge on junk food.

Eating with our senses is a great way to live in the moment and fully enjoy every bite. With so much going on in our lives, we often forget to stop and notice what we’re eating. There are many different ways of practicing mindful eating including the following:

  • Setting an intention before starting a meal
  • Simply being aware of what you’re eating as you eat it
  • Eat slowly
  • Avoid distractions when eating
  • Chew slowly and savor every bite
  • Put down the utensils between bites
  • Take time for a breath before taking another bite
  • Pause after each course

4. Mindful Walking

When we walk with mindfulness, we take time for ourselves and connect with our surroundings. It’s a great way to bring our attention back into the present moment. It can be done anywhere, anytime, and it’s simple enough that anyone can do it.

  • Start by finding a quiet place to walk, like an empty park or the beach.
  • Close your eyes and take deep breaths to release any stress or anxiety.
  • Walk for at least five minutes without talking or listening to music.
  • Listen closely to the sounds around you – this might be birds chirping, leaves rustling in the wind, waves crashing on the shore, etc.
  • Notice what you smell as you walk – this might be flowers blooming or freshly cut grass.
  • Pay attention to how your feet feel as they touch the ground with each step.
  • Focus on the present moment – don’t let yourself get distracted by thoughts or worries about the past or future.
  • Allow yourself to enjoy what’s happening at that moment without judging it.
  • Take deep breaths throughout your walk and notice how they affect your body and emotions.
  • When done with the walk, take time to reflect on what happened during your mindful practice session so that you can continue making positive changes in your life.

Related: 100 Mindfulness Quotes to Help You Stay Grounded

5. Body Scan

Another way to get started with mindfulness is through a body scan. A Body scan is a mindfulness practice that involves focusing on different parts of your body, one at a time. It can help you become more aware of your body and your thoughts.

You can do this exercise while taking your shower. We often get lost in our thoughts and worries while showering and using body scan techniques can help you focus on your body and mind.

As you shower, take a moment to really focus on the feeling of hot water and drops against your skin. Start by focusing on your feet before moving up towards other parts such as arms or chest then repeat this when scrubbing yourself with the soap.

Not only does this allow you to get clean without being distracted by negative thoughts about yourself, but it also helps to really feel relaxed after your shower.

6. Be Mindful in Your Interactions

We all know that communication is key to a healthy relationship, but what if we could take our communication skills to the next level? By practicing mindful interactions, we can heighten our awareness of not only what we’re saying, but how we’re saying it, and how it’s affecting the person we’re talking to.

Whether you’re talking on the phone, texting a friend, or sitting in a meeting, try to stay in the moment and really pay attention to what’s going on. It can also help you connect with others in a deeper way, improve your listening skills and empathy for others’ feelings.

Here are a few tips on how to practice mindfulness in your interactions:

  • Put away your phone or other distractions during conversations, and listen actively by giving someone your full attention while they are talking or asking for something from you.
  • Use eye contact when you’re speaking so they know that you’re paying attention.
  • Pay attention to yourself and your own reactions.
  • Respond wisely instead of reacting emotionally. Don’t be afraid of silence – use it as an opportunity for reflection about what was said before continuing the conversation.

7. Mindfulness During Daily Tasks

The truth is that the most mundane tasks—like washing dishes, folding laundry, brushing your teeth, walking from one place to another—can be transformed into mindful activities if done with full attention and awareness.

The secret is just paying the bare minimum of attention so you can get through a task without thinking about what’s for dinner, or where you’re going later.
Try these :

  • As you wash dishes, keep your focus on that one dish as you wash it, without letting your thoughts wander elsewhere. Notice how the water feels against your hands or how bubbles form around the soap as you scrub.
  • When you brush your teeth, focus on how it feels to scrub the toothbrush against your teeth. Notice how different parts of your mouth feel when brushing them – like the tongue or cheeks.
  • While brushing your hair, notice the way your hand grips and releases the brush, the sensation of bristles against your scalp. By paying attention to the feel of your hairbrush against your scalp and the movement of your hair as you brush, you can completely immerse yourself in the experience.
  • Check-in with how relaxed or tense all parts of your body feel as you fall asleep, before drifting off and reaching dreamland.

8. Use positive affirmations

Affirmations are positive statements intended to help change your mindset and influence your behavior for the better. You say these phrases to yourself, either aloud or in your head, and they have the power to change how you feel about yourself and your life. They are a mindfulness exercise in action because they force you to focus on the present moment and on the positive message you’re sending yourself.
By speaking positively to yourself, you can quiet the critical voice in your head and connect with your authentic self. When you’re feeling overwhelmed or stressed, affirmations can help you stay grounded and focused.

Here are 60 powerful mindfulness affirmations that will help you be more present in your own life.

Related: Best Meditation Books For Your Daily Practice

Final Thoughts

The best way to practice mindfulness is by incorporating these easy tips into your daily routine. Try them out for a week, and see the difference they make in your life. These simple steps can do wonders for both your mental health and productivity levels.
I hope you’ve found it helpful and that it inspires you to live your life in the present moment more often!

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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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