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Meditation and mindfulness go hand in hand. They are both about being in the present now, letting go of later and before, just experiencing all that this moment in time has to offer. Pulling at your senses can help one become more mindful of their surroundings. The simple act of finding 1 thing you can smell, 1 thing you can taste, 1 thing you are touching, 1 thing you are hearing, and 1 thing you can see will allow you to focus on your immediate surroundings. On the other side, just accepting and then letting go of your thoughts can be meditative. One doesn’t need to sit criss-cross-apple-sauce on the ground, with incense, and sound bowls, and a guide, to be able to achieve many of the same benefits from meditation.
Let’s look at some regular activities that can be used to bring about a calmer mind:
Quiet movement.
Whether you’re walking the dog, swimming, or flying a kite (do people still do that!?) Anything that gives you some downtime from your daily thoughts and puts your body into motion is going to achieve some mindfulness, which is at the heart of all meditation. Be in the now of whatever activity you are doing, and you’ll feel better for it afterwards.
Seeing the world around you.
We’re so often caught with our heads down and our phones out. If you take a bus home from work, pay attention to what you can see outside the windows. Better yet, if you’re on a long drive through the countryside, look at the countryside! If you’re in the city, see how many stars actually shine down at night. Whatever your environment, take it in, take notice, be in awe of this great world around us.
Putting pen to paper.
You don’t have to be good at it to practice it. Whether it’s drawing stick figure comics or photo-realistic race horses, just the act of focusing on the art you create can be both relaxing and restorative. Let your mind flow with the ink from your pen, and be mindful of each stroke.
Getting lost to the clean.
Many people who suffer from ADHD say that they find housework and chores to be a relief from stress, being able to focus on the task at hand, and seeing immediate results from the hard work becomes rewarding and calming. You don’t need to have ADHD to get these benefits from simple tasks around the house. Do the dishes, fold some laundry, mop the floor. Stay in the moment and use your senses to let you in on your environment. You’ll realize how relaxed you feel once you’re done.
Journaling is as journaling does.
Just the act of sitting down and opening to a fresh new page in your journal can make your heart rate lower and your breathing improve. There are so many options here, check out my blog post on how to get started. Once you find the method that works best for you, simply start and you’ll wonder how you ever lived without it.
Let someone else run the story.
Going to the movies, letting yourself be immersed in the film in front of you is a sideways sort of mindfulness and meditation. You’re focused entirely on the story unfolding before you, and if it’s doing its job right, there isn’t time to think about the stressors in your life. Breathe it in, let yourself get comfortable in the chair, and your mind taken away by the cinematic experience.
New to you isn’t new to everyone.
Finding a challenging craft to learn will help you stay in the moment. You can check out any number of skill-sharing websites, or even just videos on YouTube, it was simplydaisy who taught me to crochet several years ago and I’ve never looked back (okay, that’s not true, every time I need to learn a new stitch, I’m back at the screen trying to find slowed down instructions!) Try felting, or building ultralight air planes, or gardening. There’s something for everyone. Learning a new skillset pulls you into the moment. Don’t judge, just learn!
Never leave home without one.
That’s my motto when it comes to books. I’ll admit lately it’s been a digital book on my phone these last several months, but in the past I’ve been known to have a car book, a bedside book, and a purse book all on the go at the same time. Whether you’re reading a paper edition, on a device, or listening to an audiobook, let yourself become immersed in the story. Let the world fade away to backdrop, and the story come alive in your mind. This, too, will reap many of the same benefits as meditation.
The practice of meditation and mindfulness can bring about numerous benefits for our mental and emotional well-being. However, one doesn’t need to adhere to a strict meditation practice to achieve these benefits. By incorporating simple activities into our daily routine that allow us to stay present in the moment and be mindful of our surroundings, we can reap the same benefits. Whether it’s a quiet walk in the park, journaling, or even just reading a book, taking the time to focus on the present and let go of distractions can help us achieve a calmer and more peaceful state of mind. So, let’s make a conscious effort to incorporate these simple activities into our daily routine and experience the positive impact they can have on our lives.
If you use one of these examples, great, and if you use something else entirely, feel free to drop a comment below to let us know what else works!
If you’re looking for a bit more background and a deeper dive into what exactly meditation is all about, check out this article at the Mayo Clinic.
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