In today’s busy world, we are often overwhelmed with responsibilities that pull us in many directions. This can leave us feeling stressed, anxious, and out of control. You may worry about things beyond your control or wonder how you will accomplish everything on your to-do list.
You may feel like you don’t have the time to slow down or relax, but taking some time for your well-being is critical for your mental and physical health. That’s where mindfulness can play a vital role. It’s all about cultivating some mental space to help you achieve more balance in your life.
Certainly when people are feeling more stressed and less present in the moment that is when unhealthy eating habits can kick into high gear. I hear this and see it with clients when I first start to work with them. This is one of the biggest benefits I have seen with using intermittent fasting for weight loss. People become much more away of their “hunger cues” and through mindfulness they can make the distinction between true body driven hunger versus “hunger” for a distraction or stress relief that they would have often used food to satisfy that stress induced need.
Incorporating mindfulness into your everyday life can bring you some welcomed calm amid your crazy day. Summertime is a great time of year to experiment with some of these techniques while the pace of life at work or home might be slower including more free time while on vacation.
Here are 6 mindfulness activities for adults you can try.
1. Mindful Breathing
Mindful breathing is an easy mindful practice you can add to your everyday routine. It involves quieting your mind and focusing on your breathing for a few minutes. You can practice mindful breathing on your own or use a meditation app with a time limit.
Find a comfortable, cool, and quiet spot. Sit with your feet against the floor. Close your eyes and be aware of your breath as you inhale through the nose and exhale through the mouth. It’s normal for your mind to wander. Acknowledge your thoughts but try to concentrate your focus on your breathing.
The goal is to let go of the thoughts cluttering your mind. You may have a million things to do, but for just a few minutes, focus on the breath that fills you with life. Cyclic sighing is a breathing exercise where you attempt to exhale longer than you inhale. For example, you could breathe in for five seconds, hold your breath for six seconds, and breathe out for seven seconds.
This simple practise for even just a few minutes will shut down the stress “fight, flight, freeze” response and activate the “relaxation response”. You can breathe away those cravings 🙂
If you’re someone who doesn’t think you can meditate or are skeptical about meditation, mindful breathing is a great way to start.
2. Mindful Observation
Stress reduction techniques are simple yet powerful because they help you slow down and notice the incredible sights around you. Mindful observation can help you connect with the natural environment you might otherwise ignore in the hectic rush of your day.
Try choosing a natural object in the environment. Perfect to do while outside in the beautiful warm weather, near trees or the water. Focus on it for one or two minutes. You may choose an insect, flower, cloud, or other natural object. Stop where you are and simply watch the object for a few moments.
Try to see something familiar with renewed interest. Visually explore the object to see it in a new light. Imagine connecting with the object’s energy and purpose as you practice this relaxation technique.
3. Mindful Listening
Do you find yourself drifting off in your thoughts when others are talking? One of the well-being activities you may want to try is mindful listening. The goal is to be present in the moment and engaged in the conversation.
This requires you to focus during a conversation with someone. Try to be fully present so you can listen without interrupting or judging them. Notice the tone of their voice, their body language, and facial expressions as they speak. They will also feel the difference in the conversation if they are not consciously aware of it. We can all tell when somebody is fully present with us and listening closely versus when they are distracted and going through the “motions” of listening.
4. Mindful Eating
Do you eat meals while you work, watch TV, or scroll through social media? This can lead you to eat the wrong foods or consume too much food at one sitting. Mindful eating is being aware of the act of eating and being fully present during the experience.
This technique can help you sense your hunger cues, enjoy your meal, and improve your relationship with food. Set aside some time to have your meals without outside distractions. Put your food on a plate to see how much you’re eating. Experience the smell, flavor, and texture of the food.
Concentrate on body awareness. Chewing your food slowly can help you eat less and improve your digestion. This is unbelievably helpful to people struggling with weight issues, due to over eating or even having poor digestion.
When we taste the full flavour of the food we eat it makes it more enjoyable and ultimately more satisfying. It is a way of resetting your taste buds. I use this all the time with my clients and when combined with periods of no food while fasting they find they are able to fully enjoy all the yummy flavours in natural whole foods that before they found to be very bland.
5. Mindful Immersion
The goal of this mindful activity is to find contentment in the moments of your life without constantly striving to rush or to another task. Instead of hurrying to move on to the next chore, try to immerse yourself in the task at hand. Consider the moment and experience it in a new way like never before.
For example, if you’re cleaning your home, pay attention to the details of the activity. Make it an interesting experience by noticing each part of the task. Sense your muscles as you wash the dishes, feel the motion as you mop or sweep the floor, or find a more efficient way of doing the laundry.
The point is to be creative and experience familiar tasks differently. Instead of hating the job before you and worrying about finishing quickly, immerse yourself in the moment. These mindful living tips can make any task on your agenda an easier and more positive part of your day.
6. Mindful Stretching
If the day’s tensions leave your mind stressed and your body sore, mindful stretching is a good way to relax. It allows you to connect your mind and body as you increase your flexibility. Find an area where you can lie down, stretch, and be present in the moment.
Pay attention to your body’s sensations and any areas of discomfort you feel. Stretch each muscle slowly, paying attention to what you’re feeling. Whether you’re an avid exerciser or limited in your mobility, stretching is a mindful habit you can enjoy.
Mindfulness Activities for Adults
If you’re like most people, life can be hectic. You may have many responsibilities, and stress may seem like a normal part of your life. We can begin to “normalize” stress which is a growing issue in today’s modern fast paced world. Too much stress is dangerous to your mental and physical health. Mindfulness activities for adults can offer some welcomed relief.
Mindfulness stress reduction techniques are powerful tools for reducing tension and anxiety. Simple mindfulness exercises can be part of your everyday life. They can help you be more present, cultivate a sense of peace, and appreciate the things around you.
Stress and sleep management are two of the key pillars in my weight loss programs because of the huge impact they have on hormones and metabolism, blocking fat burn along with the impact on creating sustainable healthy habits. Download my FREE Mindful Meditation Guide to help you on this journey. Weight loss is not just about the perfect food plan. By reducing stress and becoming more mindful your weight loss journey will be 10x more enjoyable and your results will dramatically improve as well.