How can I be Mindful?
There are different means to achieve mindfulness. A sit-down quiet meditation is usually the first strategy that people think of, but there are other methods of mindfulness that can help one achieve calming and being present.
Approaches to Mindful Practice
Music • Muscle Relaxation • Nature Time • Journaling • Movement
Chinese
proverb
proverb
“There are many paths
to the top of the mountain,
but the view is always the same!”
to the top of the mountain,
but the view is always the same!”
Image: Laura Hansen 2016
Music for Stress Relief
Listening to soothing music promotes calming effects and can help with personal stress-relief. Orchestra, classical, and sounds of nature adds soothing to work or a focussed activity. Starting the day with a Mindfulness playlist can help remind you to drop your shoulders, take deep breaths, and be present first thing in the morning.
Relaxing Music with beautiful nature and calm Music
By Meditation Relax Music
Meditation Music providing calm music to promote inner peace
By Body Mind Zone
Muscle Relaxation
Focusing on different parts of the body can calm your body down. These guided meditations help focus your attention to the present status of your body.
Image: stock.adobe.com
Time in Nature
One good result of the pandemic was that we were all forced to stay home and that led to great opportunities to explore outdoor space. Now that we are not as strictly quarantined, it's beneficial to still reap the mindful benefits and schedule some outside time!
Image: stock.adobe.com
Benefits of Being Mindful Outdoors
Scientific research reveals the benefits that practicing mindfulness in nature can significantly improve your psychological and physical well being.mindful.org/the-benefits-of-being-mindful-outdoors
By Grace Bullock, PHD
Journaling
Question: Is the Gratitude Journal the best way to start writing?
Answer: Quite possibly, but there are many diverse methods for mindful journaling.
This is true for students and adults alike to connect with the positive parts of our lives. Journaling opens up creativeness because it’s such a free and open-ended task.
Benefits from Mindful Journaling
- Reduces stress
- Helps notice feelings
- Makes connections with thoughts
- Identifies individual strengths
- Recognizes personal causes of happiness
- Facilitates problem solving
- Supports conflict resolution
The Benefits of Journaling for Stress Management
By Elizabeth Scott, MS
Image: stock.adobe.com
Movement
There are many ways to engage in mindful movement. Some activities are structured or guided, while others can be individual mindful activities. Noticing (what your body is doing) is an example of a practice that can be done anywhere at any time!
Created by mindfulness expert Jon Kabat-Zinn
https://ggia.berkeley.edu/practice/walking_meditation
2-Minute Mindful Movement Practice