The concept of mindfulness has gained significant popularity in recent years and is accumulating a growing body of research supporting its benefits.
Mindfulness is a form of meditation, often focused on the breath. At its core, it teaches us to be conscious of the present moment, intentionally and non-judgmentally. Mindfulness practices help us anchor our minds and become more aware of our thoughts and feelings. When practiced regularly, it can reduce stress and boost levels of concentration.
Mindfulness is an approachable practice meant to add to your quality of life. Consistently engaging in the present moment will help you establish a new habit. How can you remember to implement this into your daily life? Here are some exercises that are great for both beginners and experienced practitioners.
Mindful Breathing
Paying attention to your breathing is a basic yet powerful mindfulness practice. When we are stressed, we take shallow breaths. Deeper “belly breaths” calm the nervous system by bringing our attention back to our breathing. A simple formula for deep breathing is 4-4 – inhale through the nose for 4 long seconds, and exhale through the mouth for 4 long seconds. To help you do this you can try to visualize your breath as it enters and exits your body.
Mindful breathing is best practiced when settled into a natural, comfortable position; however, it can really be done anytime, anywhere.
Various apps exist offering countless guided breathing exercises and meditations, including Calm, RespiRelax, and Insight Timer.
Mindful Body Scan
This exercise helps to keep your mind from wandering and allows you to connect with your body by paying attention to bodily sensations in a gradual sequence from head to feet. The goal is not to relieve any pain or discomfort, but rather to better understand your pain and learn from it so you can better manage it. At any time during the day, you can stop and check in with how you are physically feeling, without judging yourself or asking why.
Check-in questions include:
- How is my breath? Shallow or deep?
- Where do I feel sore or tense?
- How does my (back/shoulders/face muscles/feet/neck) feel?
You may then respond by relaxing that part of your body.
Mindful Appreciation
Also known as gratitude, this practice involves reflecting on what we are grateful for. Integrating gratitude into your life helps you take note of everyday wins, like the bus arriving on time, a stranger holding the door open for you, good health, or access to higher education. Each of these moments accumulates to create a web of well-being that, over time, strengthens your ability to acknowledge the good. Gratitude is associated with many mental and physical health , such as improved sleep, mood, and immunity.
Try out this recording from Greater Good in Action.
The Five Senses
This exercise is ideal for when you are stressed as it helps to centre you in the here and now. First, slow down your breath, and then ask yourself:
- What are five things I can see?
- Four things I can touch?
- Three things I can hear?
- Two things I can smell?
- One thing I can taste?
Everyday Mindfulness
This is a more informal way to practice mindfulness and involves focusing our attention on one thing as often as possible as we go about our daily activities. Some examples include:
Noticing nature: Listen to the sounds of the birds, insects or leaves rustling in the trees as you walk by. If you live in the city, listen to the sounds of cars going by or the voices of people as they walk by your window.
Showering: Feel the sensations and warmth of the water. Listen to the sound of the water spraying around you. Notice your thoughts and feelings as you take in the entire experience of the shower.
Driving: Pay attention to what you see, the feel of the steering wheel in your hands and what you are hearing around you. Relax your shoulders and acknowledge what you are feeling and experiencing as you mindfully drive.
Washing dishes: Focus on the water and feel the sensation of the warmth, the bubbles, and your hands on the dishes. Slow your movements down and pause for a moment to pay attention to each item you’re washing.
Self-compassion: Notice when you’re being harsh and judgmental with yourself and guide your thoughts toward self-compassion.
Visit the Student Wellness Hub’s Self-Directed Care section for a selection of meditation audio recordings ranging from 5 minutes to half an hour.
Sources:
Enderby, R. (No date). How mindfulness can help stressed students at college and university. Calmmoment.
Tams, L. (2023, October 4). Mindfulness practice can be formal or informal. Michigan State University Extension.