In this blog, let’s explore 7 mindfulness practices to try in 2023. Mindfulness is the act of being fully present and engaged in the present moment. It offers a lot of benefits, including reduced stress, increased focus and better overall well-being.
1 – Mindful Breathing
Mindful breathing is the practice of watching your breath with full attention. It is a great way to start your day! When you wake up in the morning, take a few minutes to practice this. Sit in a comfortable position and close your eyes. Breathe in slowly and deeply through your nose, hold your breath for a few seconds, and slowly exhale through your mouth. Focus on your breath and the sensations that it causes as you do so.
You can do mindful breathing any time of the day and from anywhere. It can be really helpful in times of stress and frustration, as it promotes calmness and relaxation.
2 – Mindful Walking
Taking a walk is an easy way to add mindfulness to your everyday routine. The first rule is that you ditch your phone. As you take your walk, you can either turn your focus inwards on your steps, breath and sensations in your body or outwards towards your surroundings. Try to let go of any distractions or thoughts that arise. This helps you centre yourself.
3 – Mindful Eating
Eating is an everyday activity that can be easily turned into a mindfulness practice. The same rule of no phone and other screens applies here too. Direct your focus fully on the meal you are eating. Appreciate the taste, texture, colour and smell of your food. Focus on each bite and savour it mindfully.
This practice helps you slow down and appreciate your meals. It also helps you control your portion, as we tend to overeat when we mindlessly munch down on our food.
4 – Body Scan
This practice is about focusing attention on each part of your body from head to toe. You can find guided body scan sessions on YouTube that you can follow. It involves noticing the sensations in each area of your body without judgment or distraction. It can help you become more body-aware and can help you relax before bedtime.
5 – Gratitude
Practising gratitude helps you be mindful of the positive things that are happening in your life instead of focusing on the negatives. Every day, write three to five things you’re grateful for. It doesn’t matter how small or big the thing is. This will shift your mindset towards joy and appreciation.
6 – Mindful Art
There are different art forms you can practice that help with mindfulness. They are a great break from life’s stresses and can offer relaxation. Some of the popular mindful art forms are mandala art, colouring, or doodling. Make sure to focus on the art process instead of the result.
7 – Mindful Meditation
Meditation is the go-to practice of those seeking mindfulness and for a good reason. It will improve your resilience and inner peace. Meditation also helps you battle stress and improves overall wellness. Start by meditating for a few minutes daily and slowly increase the time as you get comfortable with it. Let thoughts come and go without judgment.
You can try listening to guided meditations to help you stay focused.
Conclusion
Mindfulness can be practised in a variety of ways. You need not do anything fancy. Just consciously removing distractions and focusing on the activity at hand counts as mindfulness. From eating to art, you can practice it in any form that suits you best and reap its benefits.