It can be easy to watch our lives go by swiftly before we even realize. Like riding on a train seeing the trees and buildings zip behind us in a flash. When do we make time to pause and stop for a moment? We spend time planning for what hasn’t happened and reflecting on what already has. How often can we say we are truly in the moment? This week, I noticed rarely did I focus on what was actually taking place right then and there. I was overwhelmed with all that needed to be done and spent more time planning than living. But I knew that rest was really what I was looking for.
Below I have listed a few mindful exercises that have helped with slowing down and being in the present. Know that some practices may work for you or not. Try a variety of different mindful exercises to discover what works best for you.
Mindful Exercises
Breathing Exercises
Even with limited time, no matter where you are, breathing is an incredible practice to assist with slowing down and being in the present moment. A lot of these exercises I have found through an amazing self-care app called Finch. Begin each breathing exercise by taking a few deep breaths in through your nose and out through your mouth. This helps with transitioning to a slower pace. Then you can try something more specific. Remember to go at your own pace and stop if it begins to feel too much.
Calm Breathing
To start calm breathing, inhale through your nose for 4 seconds and exhale for a count of 6 seconds. Then repeat as necessary. This breathing technique helps with reducing stress and lowering one’s heart rate and blood pressure.
Body Scan Breathing
Begin by planting your feet on the floor and breathing while focusing on your feet. Breathe in and out with your feet in mind. Then bring your attention to the next body part, your ankles. Breathe in and out with your ankles in mind. Continue to move up the body, focusing on one area at a time (your legs, hips, stomach, back) until you have reached the top of your head. This can take as little or as long as you want. Focusing on a particular part of the body helps with de-stressing, relaxing and sleeping better.
Anxiety Breathing
Slow your breathing rate by inhaling through the nose for 4 seconds, holding for 2 seconds and exhaling for 6 seconds. Then repeat as necessary. This technique helps to reduce hypertension, blood pressure, heart rate and stress levels.
Sleep Breathing
Start by inhaling through the nose for 4 seconds. Hold for 7 seconds. Then exhale for 8 seconds. This breathing technique helps to allow your mind and body to rest by kickstarting the parasympathetic nervous system.
Coloring
Don’t knock the simple back-and-forth motions of coloring. This can be a simple way to take the pressure off and relax. If you are a parent of young children, this is a win-win in my book! At least for a few minutes. It helps to reduce stress and can help improve sleeping as well. Some may like the kids or adult coloring books (I personally like the kids ones better!). It’s also a fun creative outlet!
Single-tasking (not multitasking)
Yep! It’s as simple as it sounds. Intentionally focusing on one thing at a time and just that one thing. I tried this with washing dishes. Usually I’ll listen to music or a podcast, but I tried focusing on actively washing the dishes. Hearing the sloshing sound of the water as I reach in to grab a dish. Or feeling the odd sensation of the built-up water trapped inside my holey gloves. I found it surprisingly relaxing. I would also recommend bringing your mind back when you find your mind drifting off to other responsibilities or thoughts. This exercise helped to give my mind a break when feeling overloaded with various tasks that needed to be done. If we can focus on one thing at a time we can find relief and satisfaction in completing what is right in front of us.
Tea Time
This one is really fun in my opinion. Start the slowing down process when you put the water in the tea kettle. Listen to the humming sound of water as it makes its way to a boil. Watch the steam and hear its whistle as it escapes the kettle. Watch as you pour the hot water over the dancing tea leaves/bag. Take your time steeping the tea. If adding honey or sugar, listen to the clinking sound of your spoon as it collides with your tea mug. Watch the swirls you make as you stir. When you are ready, take a sip and feel the sensations of the flavor bursting onto your tongue while feeling the warmth travel to the back of your throat and down your body. Enjoy this process and consider inviting someone else too!
Candle Reflection
I tried this last week with my boys. Surprisingly they were willing to sit and watch the candle with me. Be careful with littles if you choose to do this activity. Light a candle and notice what you see, smell and feel. I don’t think I paid attention to this before but occasionally bubbles form after lighting a candle. My son and I pointed out each time we saw one. Sometimes they were combined with other bubbles prior to popping. Observe the flight of the black smoke from the flames. What scents can you identify from your candle? How does the candle feel on your skin? Enjoy this mindful activity to help destress and relax your mind and body.
These are just a few mindful activities that I have found helpful. Have patience with yourself knowing that as you continue these activities the easier it will be to relax and enjoy the moment!
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