50 Ways to Practice Mindfulness
Mindfulness. Being a fairly overused word these days, it can be easy to misunderstand what it means to practice mindfulness. Is it sitting cross legged on the floor in silence? Can you only be mindful on a quiet walk in nature by yourself? Does it take a lot of time to practice? The answers to these questions are… no, no and no!
The truth is, mindfulness is really simple and there are so many quick, easy ways you can practice it. It's all about being conscious in the present moment.
Wherever you are, whatever you're doing, whoever you’re with, you're present. You’re paying attention to what’s happening in this moment, here and now. You’re aware of what’s going on and allowing for it, without trying to change it.
That’s it!
The brilliant thing is that you can use mindfulness in all areas of your life by cultivating awareness over your environment, actions, conversations, emotions and so on. As a result, you’ll begin to experience the many benefits of mindfulness, from reduced stress and chronic pain to better sleep and mental clarity.
Mindfulness is simple, powerful and accessible to everyone, every moment of every day. In the words of Sharon Salzberg:
“Mindfulness isn't difficult, we just need to remember to do it.”
Here’s a list of 50 easy ways to bring mindfulness into your everyday life. My hope is that you’ll find the briefest moment of mindfulness can make a real difference to how you feel.
1. Take a deep breath and check in with yourself
2. Enjoy a cup of tea or coffee mindfully, taking a moment to enjoy and appreciate it
3. Take time to cook your meals mindfully, enjoying the process of being creative
4. Tune into your senses with the 5-4-3-2-1 technique
5. Eat slowly and mindfully, appreciating your food without any distractions
6. Send a kind message to someone you care about
7. Walk slower than usual, feeling your feet on the ground and fully taking in your surroundings
8. Listen to the sounds of nature
9. Meditate every day, even if this just means sitting quietly for 5 minutes
10. Practice becoming aware of your thoughts, emotions and feelings, labelling them and letting them go
11. Go outside and look up at the sky
12. Play nature sounds or calming music at home
13. Take a break from technology
14. Smile at someone and say hello – you never know, you might make their day
15. Set an intention for your day after you wake up
16. Do a body scan
17. Do a household task mindfully with your full attention, such as sorting the laundry
18. Listen to your body and give yourself rest when you need it
19. Exercise mindfully by breathing deep, finding a rhythm that feels good for your body and enjoying each moment
20. Write in a journal, expressing your thoughts, emotions and feelings
21. Drive mindfully, keeping calm and relaxed even if you’re sat in traffic or waiting at red lights
22. Play a song you love and really listen to it, focusing on the sounds and appreciating it as if it were the last time you’d hear it
23. Wash the dishes mindfully, feeling the warm water on your hands and taking care over the process of cleaning each item
24. Make your bed with care every morning
25. Wash your hands and face with care, smelling the soap and noticing sensations
26. Massage your neck and shoulders, visualising any tension melting away
27. Repeat an affirmation such as ‘I am calm, content and relaxed’
28. Place your hands over your heart and feel it beating
29. Watch the clouds
30. Notice an emotion you’re feeling and allow it to be there
31. Practice square breathing – breathe in for 4, hold for 4, breathe out for 4, hold for 4
32. Smell a flower and take in the scent
33. Read a quote and think about what it means to you
34. Do a yoga practice
35. For each negative thought, think of three positives to help you see the good
36. Pay attention to something simple like a leaf and notice every detail
37. Take a mindful shower, smelling your shampoo and noticing the warmth of the water against your skin
38. Choose a creative hobby you enjoy and immerse yourself in it
39. Take a break from your usual routine – take a different route to work, try a new recipe or discover a new hobby
40. Read a book with your full attention
41. Laugh and notice how it makes you feel
42. Leave a thoughtful comment on a social media post
43. Practice JOMO – the joy of missing – and say no to things you’d rather not do
44. Look up at the stars in wonder
45. If you feel overwhelmed, do a brain dump of everything on your mind and then list things you can do to ease any stress
46. Eat a piece of your favourite chocolate mindfully, appreciating the taste more than you ever have before
47. Feel the sun on your skin
48. Play with your pets, cuddle them and enjoy a mindful moment focused on them
49. Smell the fresh air
50. Think of 3 things you feel grateful for and smile to yourself
So there we have it! 50 simple ways to practice mindfulness in your daily life. You don’t need to do all of them (though you can if you’d like a challenge!), just pick and choose actions that fit in with your life, when they work for you. There’s no one right way.
If there’s something you find particularly helpful or enjoyable, why not make it a regular habit? The more you repeat simple actions like these, the more you’ll experience joy in the simplicity of everyday life. All it takes is allowing yourself a moment to be present.
