Many people are put off by the idea of meditation. And sometimes it is simply not available to us at the time. Fortunately, mindfulness and meditation are not interchangeable terms. It is always possible to access mindfulness without engaging in meditation.
In any given moment, everyone requires something different to help them find peace, ease, joy, and fulfillment. Fortunately, meditation is not the only option. We can practice mindfulness no matter what we are doing because it is simply the practice of paying open and nonjudgmental attention for an extended period of time. There are numerous other non-meditation ways to practice mindfulness that can help us cultivate mindful awareness and improve our sense of well-being. Continue reading for 7 non-meditation ways to practice mindfulness.
How to Practice Mindfulness Without Meditation
Start Your Day Mindfully
Start your day a few minutes earlier than usual. Consider how your body feels or how the light is filtering into the room before getting out of bed or reaching for your phone. Take a few mindful breaths. Consider taking a moment to express gratitude for another day of opportunities. Alternatively, drink your morning coffee or tea mindfully by putting down your phone and focusing on the flavor, aroma, temperature, and textures of your cup.
Mindfulness practice first thing in the morning is a wonderful way to start the day. It allows us to begin the day feeling calm, refreshed, and focused.
Spend Time In Nature
Exploring the majesty of the great outdoors is another fantastic way to practice mindfulness. Research shows that 20–30 minutes in nature has been found to reduce cortisol levels. Living close to nature and spending time outside has significant and far-reaching health benefits, according to new research from the University of East Anglia. According to the report, exposure to greenspace lowers the risk of type II diabetes, cardiovascular disease, premature death, preterm birth, stress, and high blood pressure.
Pay attention to the sights, sounds, and smells of the environment as you walk along the beach, through a wooded forest path, or anywhere else in nature. When your mind wanders into thoughts, gently bring your awareness back to your surroundings. How does it make your heart feel? Does it move you? If so, how? Be curious.
Time With Your Pet
Pets bring us so much love, joy, and comfort. According to research, they can help reduce stress, anxiety, and depression. Furthermore, animals are natural at living in the moment and can assist us in doing so as well.
Why not spend some time “just being” with them? Take note of the colors or patterns on their skin, coat, or feathers. Consider how it feels to touch them. Is it soft, fluffy, smooth, or scaly? Take note of how they react to your touch and your voice. If you are doing an activity together, such as walking a dog or riding a horse, pay attention to your physical body as you move.
Of course, if you do not have a pet, that is fine! You can practice being mindfully aware of other people’s animals by assisting a neighbor with their pet or volunteering at a shelter to walk dogs or sit with cats.
Develop a fresh skill or passion
Mastering a new skill or expanding your knowledge on a subject is a fantastic way to improve yourself and cultivate mindfulness if you have a natural desire to learn. Many hobbies are inherently mindful activities that can assist us in achieving life balance.
Gardening, cooking, knitting/crocheting, learning an instrument, or model building are just a few examples of activities that can put you in a “flow state,” a state in which you are completely engaged. In-person classes are also an option, as are books, online tutorials, and masterclasses on nearly every topic imaginable.
Prepare and Savor A Meal
Prepare a favorite meal if you like to cook. Observe how it feels to chop, cut, and slice the ingredients. Take note of the aromas, textures, and colors of the ingredients.
Eat your meal mindfully. Take note of the smells and how they may trigger your hunger cues. What do you think? What does the texture of your tongue feel like? Be open, inquisitive, and nonjudgmental. This is not a review of your cooking.
Slowing down to eat a meal mindfully is an excellent way to practice mindfulness without engaging in meditation. The raw sensations of eating can bring you into the present moment and provide you with a new appreciation for the food you eat.
Get Creative
When we engage in creative activities, we frequently experience mindfulness. We are too preoccupied with the activity to think about anything other than the present moment. Worries appear to dissipate.
Coloring, painting, drawing, writing, photography, and flower arranging are all excellent adult activities. There are so many ways to express one’s creativity! In fact, engaging in crafts and hobbies has been shown to stimulate the creative centers of the brain and foster more fulfilling downtime.
Journaling
Finally, when we are unable to meditate, journaling is an effective way to cultivate mindfulness. The act of writing itself immerses you completely in the present moment. It forces you to focus inward and abandon multitasking, much like meditation. In fact, some people regard journaling as a type of meditation. Rather than reacting to the thoughts and feelings racing through your mind, you are simply recording and analyzing what is going on.
Journals are also excellent tools for self-reflection. Finding patterns in your feelings and thoughts, identifying common stress triggers, and determining what works and what doesn’t. Setting the intention to be open and curious before you begin can be beneficial.
Above all, by practicing these short mindfulness exercises on a regular basis, we improve our ability to cope with the difficult thoughts and emotions that perpetuate stress and anxiety. It does not take long to develop mindful awareness. All we have to do is remember to do it. Then we can start to develop the ability to deal with life’s challenges with a clear mind.
