Being mindful can be fun. You don’t have to light candles, sit in the lotus position, and pretend to be a monk for a half hour. You certainly can, but you don’t have to.
Here are 11 little mindfulness exercises you can do in less than a minute. Take the challenge and pick one to practice each day of the week, several times a day, for one minute or less. A little bit of practice goes a long way.
1. Source Out!
When you feel rundown, your source energy is like a light bulb with a dark lampshade on it. Sometimes this is related to lack of sleep, but often just a quick trip outside will refresh your core energy and reinvigorate you for the rest of your day.A quick trip outside can refresh your core energy and reinvigorate you for the rest of your day. Click To Tweet
So go outside for one minute, breathe in the fresh air, check out the natural eye candy, and listen to nature.
2. Call Of The Wild
For a minute or less, pretend that you are seeing the world through the eyes of a wild animal. Scan the environment and look for things you have never noticed before. What do you smell, see, touch, hear, and taste? What do we take for granted and pass by without seeing?
3. From Your Tip-Toes
For one minute, start at your toes and become aware of every part of your body. In one minute’s time, allow your attention to move all the way up to the top of your head. Just notice – the idea is not to evaluate or judge, but to simply observe. You can reverse it if you want.
4. Go With The Flow
The next time you feel disappointed with yourself, or something that’s going on, breathe in, and as you exhale, say these words to yourself: “I let it go.” There are times when you know it is not worth fighting with your environment, but tolerating and carrying bitter feelings will eat away at your health, and mindfulness restores it.Carrying bitter feelings around eats away at your health. Mindfulness restores it. Click To Tweet
5. Catch As Cat Can
For one minute, focus on the nearest cat (or other animal) and appreciate the natural behavior or body position of the cat. Animals stay in tune with their inner nature and follow their instincts.
We can too, but we’ve been taught to please others first, so our actions are often not authentic. Your nature is unchanging, no matter your country, age, or beliefs, and is timeless.
6. Mundane Mindfulness
Use your imagination to take a mini trip into microspace. As you’re cutting up carrots, mowing the the lawn, or washing the car, take a minute to zoom in and focus on something in particular about what you’re doing.Mindfulness Exercise #6: Use your imagination to take a mini trip into microspace. Click To Tweet
Can you hear the sound of the knife breaking through the carrots? Can you smell the newly cut grass? Can you feel that your cells are similar to all the other cells in the universe?
As you’re going through your day, watch yourself and your environment and imagine that you and the world are moving in slow motion. When you slow down the mental picture of what’s happening, what details do you observe?
8. Listen For Light
When you go into a room, take a minute and listen. Can you hear the light? Most light bulbs give off some kind of sound. It can be very faint. If you’re aware of these small features in your environment, you become more observant and mindful over time.When you go into a room, take a minute and listen. Click To Tweet
9. Conversational Mindfulness
If you catch yourself in conversation and you realize that you didn’t even hear what the person just said, interrupt and say, “I’m sorry, I didn’t really catch that last part.”
You didn’t hear it because your mind was wandering, and it happens to all of us. Bring it back to the present moment as an act of mindfulness. The person will appreciate it, and might even admit that his/her mind was wandering too.
10. Emotional Observation
Do you know your emotions? A few times a day, when you become aware of an emotion running through your gut, ask yourself, “What am I feeling right now?” and then compare it to some other, closely related emotions. For example, “I’m feeling worried. Which is scarier, fear or worry?”Mindfulness isn't about judging your emotions or trying to change them. It’s about observing the present moment. Click To Tweet
Being very aware of your emotions and able to identify them precisely makes you more articulate, grounded, and authentic. Remember that mindfulness is not for judging your emotions or trying to change them. It’s for observing the present moment without taking action or making judgments.
11. Think Of Your Feet
As you walk, whether it’s in the office, at home, in fields, or wherever you are, notice your feet. Notice the cadence, any sounds you can hear, any affect on the environment such as bent grass or displaced sand, and any feeling from your feet. As you walk, coordinate your breathing with your steps for one minute.
Mindfulness is simply the act of being fully present in the moment without judgment. When you master this art of centering yourself, you will gradually, over time, boost your ability to handle whatever comes along, and you’ll remember more details because you have a clear mind. Your health may improve and you’ll be easier for people to talk to.
This slight shift in your demeanor and feelings can help you achieve the balance and joy that you want in your life, and increase your effectiveness in solving problems.