I hear a lot of reasons why people can’t practice mindfulness. The most common? “It takes too mucb time.” Well, I am here to debunk that myth, once and for all. Contrary to popular belief, mindfulness doesn’t have to be exhausting. It doesn’t need to take up all your time, and you don’t need to meditate for hours on end. There are so many ways to practice mindfulness in a minute or less. (A minute, y’all; that’s nothing!)
A quick reminder. Mindfulness is about paying attention to the present moment. It involves noticing your experience with curiosity. Mindfulness asks that you bring all your focus and attention to what is happening right now, in this very moment. And while the concept can seem a bit daunting at first, it’s actually pretty easy to practice. You can do just about anything mindfully, just by bringing your focus and attention to what you’re doing.
One of the coolest things about mindfulness is that each and every time we practice, we are strengthening our mindfulness “muscle.” While longer mindfulness practices are great, we don’t always have time for a 15-minute meditation. Luckily, there are lots of ways to practice mindfulness in a minute or less! Ready to get started? Check out 10 quick and easy mindfulness exercises in the video below.
1. Take a mindful breath. This is the easiest way to practice mindfulness, anytime or anywhere. Take a deep breath in through your nose, hold, and then exhale through your mouth. For a full tutorial on mindful breathing, click here.
2. Eat something mindfully. You can eat any food mindfully. Pick whatever you want. Notice the way the food looks before you eat bite in. Be aware of taste and texture, and notice any sensations that come as you slowly chew.
3. Do a body scan. Start at the bottom of your feet and work up the body, noticing any sensations or tightness. You an also focus on tensing and releasing muscles as you move up the body. There’s no right or wrong way. Just slowly scan your body and pay attention.
4. Smell something sweet. Pay attention as the scent fills your nose and awakens your senses. Notice the layers that come as you take in the scent.
5. Talk to someone with your undivided attention. Put your phone away, and make listening to the other person your primary goal. Make eye contact and pay attention to how their face moves and how their voice changes as they communicate. Be present with them.
6. Close your eyes while in nature. Take in all the sounds around you. Hear all the layers, bringing your attention to the present moment. Challenge yourself to truly listen to what nature has to offer.
7. Do an emotional check in. Take a deep breath, and check-in with yourself. What emotions are present in this very moment? Challenge yourself to name them in detail, using descriptive emotion words. Want more help on how to do this? Click here.
8. Sit on the edge of your bed. Notice your feet flat on the floor and your legs resting on the bed. Feel your back supporting your body as you do nothing but sit. Learn why this can be so powerful in this post.
9. Pet an animal. Furry friends are great prompters of mindfulness. Pay close attention as you pet them, noticing the texture of their fur and the rise and fall of their bellies as they breathe.
10. Feel the sun on your face. Step outside or near a window, and turn your face to the sun. Let the warmth of the sun wash over your face, and notice what that feels like. Allow yourself to be still in that moment.
Remember, mindfulness doesn’t have to be difficult and time consuming. There are hundreds of ways to practice mindfulness in a minute or less, and I’ve just given you TEN. Which ones are you going to try?
PS: If you liked this post, you’ll totally love this post, the Top 10 Myths about Mindfulness!