NOVEMBER 22, 2023
You don't have to meditate
This is for everyone who ever thought they were “doing it wrong”.
If you've ever felt overwhelmed or frustrated while trying to meditate, you’re not alone.
But just because sitting on the floor in silence isn’t for you, that doesn’t mean you should miss out on the benefits of mindfulness.
We all need a little more calm in our lives. Especially at this time of the year.
And mindfulness is so much more than meditation.
Here are 5 simple, non-traditional ways to practice mindfulness
(without sitting on the floor in silence).
5 non-traditional ways to find calm
1. The 5-4-3-2-1 Method
It only takes a few minutes, and you can do it anywhere.
Simply pause, and actively notice:
5 things that you can see.
4 things that you can feel.
3 things you can hear.
2 things you can smell.
1 thing you can taste.
When you do this, pretend you're experiencing everything for the first time – as if it’s completely new and fresh.
2. Visualise your favorite space
Take 5-10 minutes to follow the steps below.
3. Walking Meditation
Perfect for those who can’t sit still.
It sounds simple, but don’t underestimate this one.
It is very different to walking with a podcast / music in your ears
4. “Beginner’s mind” with a random object
Choose an object in your immediate environment and focus on it for a minute or two.
Don’t do anything except notice this particular object.
Maybe take it into your hands, or between your fingers.
Look at it as if you are seeing it for the first time. This principle is called “the beginner’s mind”.
Explore every aspect of the object – What is its shape, colour, texture?
You can do this with any object – mine have ranged from a pencil, to a cooking pot, to a plant…
5. Mindful routine
Choose one routine action and do it with extra attention. For example, brushing your teeth, walking the stairs, drying your hair, washing your hands or face, etc.
Fully tune into your experience in that moment.
Can you bring extra awareness to the body parts involved in this routine?
Can you just be here now? (even if brushing your teeth isn't glamorous or exciting?)
BONUS for Thanksgiving week: Mindful Eating
This one is exactly what it sounds like (meaning, you get to eat).
Put away distractions. Chew slowly. Fully focus on the flavors, texture, temperature of your food. Savor each bite.
You can take this to the “extreme” with the Raisin Exercise.
These methods are simple but powerful.
They teach you to observe your experience without judgment, helping you cultivate a more mindful approach to life.
Many people think the point of mindfulness is to ‘stop thinking’, but it really is to be present to your experience.
With that, happy Thanksgiving to those celebrating! I hope you get to enjoy good food and good company.
Wishing you lots of moments of calm.
Rooting for you,
Charlotte
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