By Ava Roman
Mindfulness has evolved from an Eastern spiritual practice to a technique used by millions today to manage their mental health. Embracing it helps you feel centered in daily life, not dwelling in the world of past ruminations or future fears. However, you don’t have to spend hours on a yoga mat to reap the rewards. Here are 15 everyday mindfulness practices to cultivate a calm and centered life.
1. Take a Mindful Walk
Buddhist leader Thich Nhat Hanh often spoke of the mindfulness of walking. Walking mindfully allows you to immerse yourself in daily wonder, the beauty inherent in existence that often goes ignored in the chaos of everyday life.
Walking also provides a refreshing break that gets you moving without feeling like exercise. Doing so outside is even better when the weather permits. Studies show people who regularly get active outdoors reap the following benefits:
- Improved motivation
- Increased positive moods
- Enhanced social well-being
- A sense of connection with nature
2. Nurture a Plant
Nurturing growing things puts you in touch with the life cycle. Even urban studio dwellers can keep a houseplant or two in a sunny window. Doing so improves your indoor air quality while adding beauty to your home. Of course, puttering in the garden also counts as a mindfulness practice if you have plenty of room in the backyard.
3. Try a Cool Shower
Cold showers have impressive health benefits, but few people enjoy the shock. Instead, play with your water temperature when you shower, cooling down the spray and mindfully exploring the feel of the change on your skin. How does going from steamy to room temperature affect you? As a bonus, rinsing your hair with cold water closes the cuticles, giving your locks a sleek, shiny look.
4. Compliment a Stranger
When was the last time a momentary interaction made your day? You might not know it, but you have the power to do the same for someone else. The next time you’re in a public place like a mini-mart, mindfully observe the people around you. Is there someone with an awesome shirt or a radiant smile? Let them know — your kind words will brighten their day while making you feel good, too.
5. Coordinate Your Ensemble
Einstein famously wore similar outfits nearly every day because it was one less thing to consider. Getting dressed can be a mindfulness practice, so let your inner fashionista shine. How can you coordinate old clothes to create new outfits? What accessories seamlessly pull your look together?
6. Doodle
Doodling can be a mindfulness activity. Moving your fingers over the page while sketching spirals and cubes can help you tune into what’s going on around you. Of course, you can also keep a coloring book handy if you prefer staying within the lines. They cost little and you can find one geared for adults.
7. Groom Your Pet
Spending time with animals is a mindfulness practice, as you can’t rely on their words to tell you how they feel. You must observe their behavior — there’s no better way than grooming them. This activity might also alert you to signs of trouble that require your vet’s attention.
8. Feed the Pigeons
Birds are fascinating to watch, as any cat will tell you if they could! Sink into this mindfulness practice by hanging a feeder near a window you sit by often and identify the various species that visit it. Or, head to the park with a bag of seeds and make some new feathered friends.
9. Gaze Out the Window
Gazing out the window isn’t lazy — it’s mindful. While you look around outside, ask yourself questions like:
- How does the weather affect the living things you see?
- Can you guess the mood of passersby from their posture and expressions?
- What everyday beauty do you see that you often overlook?
10. Get Up and Stretch
Many people grumble about daily aches and pains they could relieve with a stretch. Set an hourly alarm on your phone and do a quick body scan when it sounds. Then, stand up and move, easing the tension in your lower back, hips or neck.
11. Prepare Dinner
Cooking dinner can be a mindfulness practice. Even popping a bowl of ramen into the microwave qualifies when you precisely measure the water for the perfect broth and use the cooking time to chop healthy veggie and meat toppings, balancing the energy-rich carbs with other nutrients. Of course, you can tackle more extravagant meals and release your inner Gordan Ramsay.
12. Organize a Drawer
This mindfulness practice pays off in a well-organized home. Is there a spot that drives you crazy because of clutter? Sort through it, keeping what you need, tossing the rest and arranging it so you can find items quickly.
13. Engage All Your Senses
This mindfulness practice sees popular use in therapy offices to quell anxiety. It brings you into the moment by engaging your senses, naming five things you can see, four you can touch, three you can hear, two you can smell and one you can taste.
14. Savor Your Meal
Perhaps you’ve heard of the mindfulness practice that involves letting a square of chocolate dissolve on your tongue. You can do this exercise at any meal. Put down your fork between bites, mix various foods on your plate and savor how the flavors blend.
15. Breathe and Count to 10
Here’s a simple mindfulness practice that trains your focus. Close your eyes and focus solely on your breath for a count of 10. If you lose concentration and find your mind wandering, start over.
Practice Mindfulness for a Centered Life
Daily mindfulness doesn’t require hours of yoga. These simple mindfulness practices can bring you back to the present moment, leaving you calm and centered.
Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When she is not writing you’ll find Ava in a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy.
