Want to feel more present? Try these Daily Mindfulness Exercises

Read on to learn about simple Mindfulness Exercises

We all lead such busy lives. Icould start every post with this sentence. For most people weekdays are anaction packed schedule of work, errands and home life. Throw in kids and itfeels like running a race each day. It is easy to feel overwhelmed or like an automaton,going through the motions, often times with little presence as we move fromtask to task, stuck in the constant chatter or worry of our thoughts. Thatsaid, it is important to give ourselves a break from it all by focusing onbeing fully present or simply more mindful and aware in our tasks.

Many studies show that practicing mindfulness can help us lead a much happier, fuller life. So what does mindfulness mean anyways? Simply put: it is the state of actively focusing on the present moment. Don't just stop and smell the flowers, look at them in wonder. Allow yourself to be amazed at the tiny details that make that flower unique. Maybe you catch a bee pollinating it. Sit for a moment and watch this interaction and say a little thank you to the important work that little bee is doing. Sounds silly?! So what!…try it anyways and take deep breathes while you are doing it. Then take notice of how the whole experience made you feel. Considering all of the digital distractions out there, we really could use some lessons in being present. Check out this article put out by Forbes. 

Don’t just stop and smell the flowers, look at them in wonder.

Short on time? Aren’t we all. Incorporating mindfulness practices into your life does not need to take up much time at all. They can be fun short little activities to do throughout the day and can last just a minute or two.

The trickiest part is remembering to do them. Sticky notes help and are easy to put in obvious places, helping you to take pause a few times each day.

I recently gave myself the amazing gift of spending the weekend away at a silent Buddhist meditation retreat. I got the opportunity to practice plenty of mindfulness and meditation. I enjoyed my experience so much that I purchased a book written by the abbes of the monastery I visited (she is also and MD, a pediatrician, a mother and a grandmother). The book is called “How to Train a Wild Elephant & Other Adventures in Mindfulness”. There are 53 practices she discusses in her book. Below I have listed my top 10 favorites, though it was hard to choose, as they are all lovely. You could try focusing on one a week or a different one each day.

Once you get in the habit of these kinds of practices, soon you will come up with some of your own and start to be more present in every day life and activities. You will be amazed by how good it can make you feel, finding more joy in the mundane and being more present and loving with friends, family and all of your community!

10 Mindfulness Exercises to do Any Time

1. Deep Breathes. Take a moment at any point in the day to breathe. I like to remember the numbers 4,5,6. Breathe in through your nose for a count of 4, hold breathe for 5 and breathe out for a 6 or even 7 count through your mouth. Do this two or three times in a row. Relax and feel your body letting go of any tension or anxiety. This is a great exercise to do when you notice yourself feeling particularly anxious or irritated.
2. See the Color Blue. Look around your environment and look for the color blue. While walking from place to place, or sitting in a restaurant or at the park or even in an office setting, notice the color blue. From tiny things like the blue stitching on a coat or big things like the expansive blue sky. This simple act helps us to pay more attention and notice more things in our environment. Being more present and thus feeling more alive and a part of the world around us.
3. Appreciate your hands. Your hands do so much for you each and every day. Take time to notice them while they do their busy work. While washing your hands or drying dishes, tying your shoelaces or holding a child’s hand. Think how much they do without us even realizing it. Notice the details, the lines, how they are aging and celebrate them as your very own unique hands. You may start to notice other peoples hands. We use our hands to animate a story, reach out to a loved one, or catch a falling object. Obviously I could go on and on. Be grateful for the important work they do.
4. Mindful Eating. This one is difficult to remember to do however we all have to eat, so try to remember to eat mindfully. I am so guilty of cramming an energy bar in my mouth as I am running out the door. I realize there is not always time to really do it but when you can, try to pause between each bite and really enjoy all of the flavors and textures in your mouth. Also take notice of what your food looks like. Some times food can be quite beautiful! When I was on my silent meditation retreat, we were instructed to eat in silence, focusing only on our food. I was amazed out how very delicious everything tasted. Even a simple bowl of oatmeal with a little cinnamon and honey had never tasted so good! I was also surprised at how extremely full I felt after eating this way for three days. Check out this book on the topic. So, take pause and enjoy your food.
5. True Compliments. This is such a lovely practice which asks us to slow down, pay more attention to the people around us and give true, genuine and thoughtful compliments. Not just a “Hey, I like your scarf” to the bank teller, but center compliments around something that touched you. This exercise has the beautiful possibility of a domino effect, reminding others to do the same. It also reminds us not to take kind gestures for granted but instead to show genuine gratitude for the people in our lives and watch them light up inside when their efforts are acknowledged. From strangers to loved ones, give thanks, because really, we are all in this together, right?
6. Notice the Trees. An obvious favorite of mine, since I spend my days educating others about the wonder of trees. But you do not have to know the names of trees to appreciate them. Either from a window or spending a little time outside, take notice of the trees around you. Their different shapes, colors, textures. Take a moment to look at the finer details, like leaf shapes, patterns you see, even noticing how the little buds on twigs are different. Don’t over think it, just notice the details. And just for a moment you might acknowledge our relationship to trees. What they breathe out we breathe in and what we breathe out, they breathe in. Kind of amazing when you stop and think about it. Why not take a deep breathe in while spending time among the trees.
7. Notice Dislike. This is an interesting one. When you feel yourself becoming impatient, angry or irritated by something or someone, instead of stewing in the negative emotion, take pause. Notice, “Wow, this person is really irritating me right now!!!” and then do a breathing exercise, or just take a couple deep breathes. Then try to dig deep and find some loving kindness for this moment. A little moment of thoughtful compassion can help us freshen up our perspective on why we are irritated and help us let go of that negative emotion. Be kind to yourself on this one…we all get a little (or a lot) ticked off and annoyed now and again. It is part of being human and there are many different factors that can play into why.
8. Look up and look around. Take breaks from your daily work and feast your eyes and mind on what is nearby. Look up at the ceiling and notice the texture, any cracks, or grains of wood. Then look around you and notice the little details of materials in your environment. If you are outside, by all means take in the expansive sky, or the tree canopy above. Zen Buddhism refers to this as tapping into the ‘Suchness’ of a moment or the ‘as-is-ness’, if that helps. You are just paying attention to the beauty of this very moment as it is right NOW.
9. Signs of Aging. I love this one so much. It is a good one for me as I am always studying the wrinkles around my eyes that seem to deepen every single day. So, in this exercise you are to pay attention to signs of aging in yourself, in others, in plants and animals and even inanimate objects. Certainly, calls attention to the impermanence of this life. Instead of fretting over it, celebrate what it means. Usually the signs of aging represent a life well lived or an object put to good use. When I notice the crows feet or smile lines on a loved ones face, I am always moved by how much more beautiful they seem to me. It also helps me embrace my own signs if aging. The same goes for a decaying leaf or the distinguished grey whiskers appearing on my sweet pups face. Try to find the beauty and significance of it all.
10. Waiting. Lines at the post office, grocery store, waiting on a date, sitting in traffic, even waiting for the darn screen to load!! All nice opportunities to practice some of the above exercises.

These are also fun activities to try with kids. With a little bit of practice, we can all learn to be more present and mindful which can translate to a more joyful experience in life. Even the little moments can surprise you, if you only to tap into them.