Five mindfulness activities for adults

Starting today, take some time for yourself. It is a busy world, and you deserve it, do some mindfulness activities to make you feel good.

Mindfulness can relieve stress and anxiety so that you are able to be present in life more fully.

Below I’ve listed five easy ways to incorporate mindful practices into your everyday routine.

Mindful Walking

I can’t think of anything better than a walk to clear my head. It’s a simple 10-15 minutes activity – all you have to do is walk in a straight line or circle, but what does this entail?

Well, this practice involves you taking a few steps and paying attention to how each step feels, and at the same time taking a few minutes of deep breaths.

To start this exercise outright – take 10 steps on a path, then go back through them again, slowly paying close enough attention as if you are walking on eggshells. Pause and breathe deeply for 10-15 counts.

After completing these two sets, head over towards another path/route that will be about 15 meters long, making it perfect both physically and mentally. Again, take a deep breath and repeat.

Mindful Gardening

Gardening is one of the oldest therapeutic activities known to man. It can be a great way to take care of yourself and your environment while practicing mindfulness.

You do not need to be an expert; start by planting seeds or watering flowers in your garden.

As we work side-by-side on these simple tasks, allow yourself an indulgent moment of reflection during which all thoughts are pushed aside except one: what does it feel like soil beneath my fingers? Is there texture here? How deep should I dig?)

Pay attention to where things go and how they come together before our very eyes. How do you feel after working on them?

Body Scan Meditation

When you focus on one part of your body, such as the muscles in your face or neck, for example, it is called a “body scan.”

This form of meditation requires us to travel from the head down through every organ and function until we reach our feet.

This practice aims to take note of how each part feels; you could discover some tension or tightness here and there. Keep going until you have covered the entire body.

You can use this technique, either lying down with eyes closed or sitting upright while keeping them shut if possible so that all parts are equally relaxed when scanned about.

First thing’s first: close those lids! It might feel odd at first not seeing where exactly you’re pointing, but after some practice, you will be okay.

Focusing on your body can help you get in touch with how it feels to be fully present.

Mindful Snacking

Mindful eating means focusing on the food you’re consuming. It’s paying attention to its aroma, taste, and textures so that your brain can fully enjoy it without any distractions like a conversation with others or watching television.

When you eat, slow down the pace at which you chew the food. A study found that those who took time during their meals consumed less than expected, which aided in weight loss.

Again like most mindfulness practices, mindful eating may take some effort before it can stick around long term.

Still, if you do it regularly over several weeks, gains may be seen almost immediately, so don’t give up!!

Mindful Creative Activities

Creativity is a great way to keep your mind sharp as you age. We spend so little time engaging in creative activities, yet they have tremendous benefits for our mental well-being.

Indulging in creative activities allows one’s mind to stay active while also doing something fun. It helps to develop positive emotions such as joyfulness which helps keep depression at bay.

Examples of creative projects include woodwork, painting, organizing flowers, crocheting, photography, etc.

To get the most out of mindful creativity, it is crucial to approach it with an open mind and be prepared for anything.

You might find yourself feeling inspired or distracted at various points; however, by maintaining your curiosity throughout this process, you’ll develop a holistic understanding that can last all year long!

Conclusion

Why not try mindful walking, gardening, body scan meditation, mindful snacking, or creativity?

You can take it one step at a time and slowly incorporate more mindfulness activities into your daily life.

It may seem like an overwhelming task, but you’ll be surprised how much better you feel when you start to make these types of changes.