Have you been feeling stressed out and anxious lately? Do you find it difficult to focus and just feel disconnected from yourself and your surroundings? You’re not alone. These feelings are completely normal and increasingly common. However, it’s important to do something about them. The longer you ignore these feelings, the more they build up and the unhappier you become. Luckily, some simple mindfulness activities can do wonders. In this article, you’ll find 10 amazing mindfulness activities. They will help you feel more grounded, make it easier to focus, and reduce stress and anxiety! These mindfulness activities cost absolutely nothing and are so simple that you can easily find time for them every single day. Let’s get into it!
1. Write down what you’re grateful for
We’re so used to taking things for granted that we barely even feel grateful anymore. Take some time to think about how much you have to be thankful for! Whether it’s your family, your home, your job, or just nice weather, make sure to acknowledge it. Each morning, try to write down at least 3 things that you’re grateful for.
2. Set intentions for the day
It’s much easier to be happier and more positive when you clearly tell yourself that you are. Even if you’re not feeling particularly happy or accomplished right now, the power of manifestation is limitless. Write down things like, “I am the happiest I have ever been”, “I deserve only the best”, “I am as healthy as ever”, and if you believe it, they’ll come true.
3. Write down or think about your emotions
You should always take some time to understand how you’re feeling. Although it may seem tempting to shut off your emotions and act like you’re completely fine, they’ll eventually get to you. Bring awareness to each emotion that you may be feeling and try to understand why you feel that way. Are you really happy with your relationship? With your job? Do you resent any choices you’ve made recently? By understanding how you feel, you can bring mindful changes into your life that will ultimately guide you to become a much happier you.
4. Focus on the taste of your food
When you eat a meal, put all of your focus into it. Put down your phone, turn off the TV, eat slowly, and enjoy. Don’t just eat for the purpose of eating. Try to taste each flavor, each ingredient, and each spice in your meal. Feel the texture, the warmth, the smell. This is a great way to be aware of your senses and mindful of the food you eat. Mindful eating can also improve digestion and even help avoid binge eating.
5. Do some deep breathing
Deep breathing is an excellent way to calm down and reduce your anxiety and stress. Of course, it’s also a great way to be mindful of your body and your emotions. Count to 4 as you breathe in, then hold for 2 seconds, and count to 4 as you breathe out. As you breathe in, feel the air filling up your lungs and providing your body with the oxygen it needs. As you breathe out, feel the air leaving your lungs and notice the movement of your chest.
6. Take a walk
Try to go for at least a short walk every day without distractions. Leave your phone at home and try to keep your mind from racing. As you walk, feel the ground beneath your feet, listen and observe your surroundings. You may notice or hear things that you never did before, even if you’ve taken that same walk plenty of times before. This will make you feel much more connected and mindful of your surroundings.
This is one of the best mindfulness techniques. We all have so many thoughts rushing through our minds 24/7. Meditation is a great way to pause and be completely in the present. There are so many benefits of meditation, such as reducing stress and anxiety, improving focus and memory, and even improving your creativity. Try to spend at least 5 minutes a day meditating. If you’re not sure where to start, check out some free guided meditations online!
8. Focus on your senses
Once a day, take a little break and focus on some of your senses. Look around and in your head, name a few things that you see. Then, listen carefully and name a few things you hear. After this, name the emotion you feel. This is a simple yet very effective way to become more aware of your senses and connect with your surroundings.
9. Spend some time alone in nature
Spending time in nature is one of the most calming mindfulness activities. With all of the stress in our lives, we so easily forget about the beauty of nature. By spending just 30 minutes in nature each day, you’ll feel much more grounded, less stressed, and more connected to the world around you. The best part is, there are so many different ways to spend time in nature. You can go for a simple walk, have a picnic, take a scenic hike, or even go horseback riding!
10. Take a technology detox
So many of us are addicted to our phones, computers, and everything digital. Obviously, this creates a void between us and the world around us, making us completely disconnected and unhappy. Try to do a technology detox, start with just one week. Of course, you’ll still need your phone and computer for work but use them for these purposes only. Instead of scrolling through social media, read a book, or go for a walk in nature. You’ll begin to see the world in a new light and realize that there’s so much more the life than those small screens.
So there you go! 10 simple yet very effective mindfulness activities. Try to practice at least a few of them each day. You’ll be surprised how much calmer and more grounded you’ll feel right away. Good luck!