Simple Mindfulness Exercises | Personal Development
7 Ten-minute Mindfulness Activities
The third one is my favorite.
Mindfulness has been the buzz word since meditation became popular in the West. Being present is being mindful of something you are doing at that moment. It is one of the many forms of meditations, for example, chanting, breath, sound meditation, silent meditation, etc.
There are different forms of mindfulness activities, like concentrating on your breath. Observing the flow of your breath brings awareness of the mind and forces us to be present. This type of concentration is called shamath by the Buddhists and is called mindfulness meditation.
In general, any activity that uses our physical senses: taste, smell, touch, sight, and hearing helps to bring the mind focus in one place, and we become mindful.
My Favorite Mindfulness Practice Activities Are:
- Drinking tea or coffee
“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves — slowly, evenly, without rushing toward the future.”
THICH NHAT HANH, The Miracle of Mindfulness
Hold the warm teacup in your hand and feel the warmth. Inhale the scent and take the first sip, then another. Drink it as if it were the first time you are having it. Enjoy the taste paying attention to it.
2. Cleaning
I enjoy any cleaning activity like cleaning the dishes, mopping the floor, wiping the table or furniture. Cleaning is kind of therapeutic. I came across this very recent Huff post analysis of 2020 by NY-based Psychotherapist, Maggie Vaughan. She said that in uncertain times like today, one could relieve stress by keeping their surroundings clean and organized.
“Everybody wants to save the earth; no one wants to help mom do the dishes.” — P.J. O’ Rourke
Vaughan explains that in the quarantine period, people are feeling anxious about the future like nothing is in their control. Our brains love predictability and familiarity. So, incorporating cleaning in your daily routine can be a very soothing and calming ritual.
In her words, “Not that we deliberately choose to practice mindfulness in this way, but it could be an unconscious reason why we gravitate toward cleaning in times of heightened anxiety. We know the end result and we know how to get there. That’s a very comforting notion.”
3. Eating chocolate
“I don’t need a drug; I just need a chocolate.”- Ana
In one of my posts, I have disclosed my love story about chocolate. I love to get lost in the heavenly taste of the dark squares at night before going to bed. I will say no more.
4. Walking barefoot on the grass
“I feel the ground. I feel safe.” — Ana
Have you ever experienced walking barefoot on a lush grass? It is called as “Earthing.” Even better if you just stand there on the damp green carpet and let the mother earth massage your soles. Feel the sense of the soft touch beneath your feet. Just take a deep breath here and connect with the Earth. Studies have shown that earthing or grounding in this way increases antioxidants and improves sleep. Forest Bathing is one such mindful practice.
5. Coloring Books
As kids, each one of us has spent hours coloring books. Did you know that the act of coloring books can be very healing for adults alike? There are medically known countless health benefits of coloring books: better sleep, reduced anxiety, increased focus, improved motor skills, and vision.
I think that it is sort of nirvanic. Like reading, it is fun and my best bed-time ritual.
“Sunset is still my favorite color, and rainbow is second.” ~Mattie Stepanek
6. Fragrance
Aromatic substances have been used by different cultures in various rituals and practices to evoke a sense of smell using fragrance oils, balms, candles, ointments, etc. They have been used as offerings to gods and also to alter moods.
“Perfume is the art that makes memory speak.” — Francis Kurkdjian
Lavender and Henna are my most favorite fragrances of all. Summer is the perfect time to put henna on your hair or draw on your hands. Henna or “Mehendi”(Mehendi — term for Henna in India) has been used to adorn female hands in ceremonies such as weddings in India and originated in the deserts of India. Henna comes from the leaves of a plant, is cooler, and absorbs the heat of your body.
Studies have shown that conscious inhalation of certain fragrances brings you into a meditative state. Such a state may help in preventing addictive behavior and promote feelings of self-worth and mental clarity.
7. Star-gazing
Night is a dreamy place to be.
“I don’t know anything with certainty, but seeing the stars makes me dream.”
- Quote By Vincent van Gogh
How wonderful it is to be able to gaze at a starry night looking for the Milky Way or some shooting star that luckily finds you! I like to meditate on such a night by keeping my eyes open so that I can lovingly focus on the star that brings me luck. Or maybe do a moon bathing. Read about it here:
There are many benefits of practicing mindfulness.
- Healthy Glucose Levels
- Improved Focus and Self-control
- Healthy Eating Habits
- Reduced dependency on Drugs
- Lowered Anxiety and Depression
Summary
Mindfulness and meditation have been practiced in Asia since ancient times and used for spiritual growth. But for us, ordinary people do not have to sit in meditation for hours. We can easily excite the Buddha within us by being present in the everyday tasks that we do.
Have you found your favorite mindfulness activity yet?
