5 Ways to be Mindful without Meditation

Hi friends! Although we all know how great mindfulness can be for your mental health, sometimes, the thought of having to do a “mindfulness practice” or meditate seems like too much, or maybe it’s just not your jam. At their core, mindful practices are about being in the present moment, without judgement, letting things just BE. Today’s blog focuses on 5 simple ways to incorporate mindful practices into your everyday life without having to find extra time or energy.

1.       Reduce distraction

We are the generation of multi-taskers. We heart distraction. It feels like there is never a moment when we are not accomplishing two or more things at once. Podcasting or listening to music while walking. Scrolling while watching TV.  Replying to messages while chatting with a friend. While none of these things are bad, and some of them can be GREAT, it’s worth taking a moment every now and again to reduce distractions and let your brain breathe. Give it a try!

2.       Find your focus

Related to the above – reducing distraction and finding your focus can be a wonderful way to incorporate mindful practice in your life. When you know you need to concentrate deeply on something, give yourself a transition minute. Shut down distractions & notifications (I’m looking at you, emails) and find a way to transition from less focused to more. You might like to try a ritual – ie, when it’s time to focus on work, put on headphones, listen to one specific song (hello, brain cues!) and allow your brain to move out of sludge and into focus mode.

3.       Notice your walk

Going for a walk? Notice how your feet move through the walk. Notice the trees you walk past. Any bird noises? Children laughing? Notice. Connect.

4.       Listen

Close your eyes for 2 minutes. Listen to the sounds in the room around you. Now listen to the sounds further away. Be curious. When someone talks to you – stop, focus, really listen. Giving someone your full attention is a wonderful gift.

5.       Delve into delight

This one is from Catherine Price, science journalist and author of the How to Feel Alive Substack newsletter. She talks of having a delight practice – making a point, as you go about your day, to notice things which light a little spark of joy in you! A fluffy cloud, a toddler’s giggle! She suggests raising a finger in the air and announcing “Delight!” out loud and with enthusiasm! While not all of us would be that bold (*me), it’s a lovely reminder that delight is found somewhere in most days, and taking a moment to notice it can bring a moment of joy.