Living in the day and age of hustle and bustle can get exhausting and adding something to your already long list of to-do things gets even more overwhelming. 

Here, let’s talk about some mindfulness practices that you can use in your everyday life to practice stress relief without adding anything to your schedule! You can continue reading to learn about:

• 13 Mindfulness Practice Examples. 
• How Mindfulness Works. 
• And much more!

So, what are we waiting for? Let’s dive right in!

13 Mindfulness Practice Examples

Mindfulness can take place anywhere; at home, outside or with close friends and family. So, let’s discuss a few examples of incorporating mindfulness into our everyday practices. 

Mindfully At Home

1. Mindfully Waking Up 

Mindfulness entails being in the present and doing your best to focus on it. 

When you wake up in the morning, take a moment to sit up and think about “What do I feel in and around my body?”. This simple act will help you increase awareness about yourself and your surroundings. 

You can also take this moment to take a few deep breaths. This will not only calm you but refresh you for the upcoming day! 

2. Mindfulness Breathing 

You can either schedule some separate time to mindfully breathe or do it while working on something like cleaning your house. 

Mindfulness breathing will require you to breathe normally. So what’s the difference between this and normal breathing? You will need to be aware of your breathing. 

You can do this by:

• Noticing how your chest rises and falls as you breathe
• Listening to the sound of your inhales and exhales. Is it loud? Is it soft?
• Noticing how the air flows into your nose and out of it (or your mouth)

3. One Task at a time

Okay, hear me out. I can understand that we might not have the time to do one thing at a time. 

Regardless, I encourage you to do at least one task and focus on it throughout your day. For example, you can make tea without doing anything else. 

“What’s the point of this?”, you might be asking. The purpose of doing at least one task on its own is focus and intent. 

By making tea without any other task in mind, you allow your mind to focus on one single task and create an intention. 

You’ll find yourself in the moment and enjoying your tasks a lot more. 

4. Write a Gratitude Journal 

We’ve all heard about the benefits of journaling. Mindfully jotting down something is no exception. 

Take a few minutes out right before the end of your day to write 3-4 things that you’re grateful for. 

It will help you rethink prior experiences and aid in reflecting on and emotionally processing them, preferably without any judgment. 

5. Mindful Eating 

Being in the present is a key characteristic of mindfulness. And yes, this applies to when we eat too. 

So try your best to put down the phone and/or turn off your TV while eating dinner. Focus on what you are eating, how it tastes, and what the textures feel like. 

You’re able to eat more deliberately, be aware of what you’re eating, and reduce the chances of overeating. Doing this will also give your body enough time to digest your food better!

Mindfully Outdoors 

6. Mindful Walking

If you’re into walking, take around 10-15 minutes out of your day to walk mindfully. Here are the following tips to help you get started:

• Notice how you feel before you start walking. 
• You’ll need to have a slower pace than usual.
• While walking, think about your senses and how each of them is sensing something at that moment. 
• Notice the colors of the leaves and pavement around you.
• Notice the sounds of the cars and/or people nearby. 

7. Mindful Driving 

We often drive on autopilot and don’t realize that there is so much to experience! 

Again, it is about being in the present. 

Notice how your car feels. How does the steering wheel feel in your hands? What does the road feel like? Is it bumpy or smooth?

Notice the sights in front of you (while staying alert). Take a moment to view the skyline ahead, or the tall skyscrapers you pass by. 

8. Mindfulness Meditation

Mindfulness meditation has a lot of benefits when practiced daily.

• Take a moment to find a comfortable position to be in. This could be sitting or even lying down. 
• Focus on your breath like we have discussed in mindfulness breathing. 
• Notice your thoughts, without any judgment. Allow them to pass by.
• You could also use guided meditation to help you out. 

9. Listen to Music 

Lots of people in the world find joy in listening to music. But did you know that you could make it mindful? 

Take a moment to listen to your favorite song by focusing on it. Notice the beat, the rhythm, the different instruments playing, and maybe even the vocals of the singer. 

10. Mindful Gardening 

Gardening provides a wonderful opportunity to try and focus on simple tasks and be more aware of your surroundings. 

While digging up some soil or planting new seeds, take a moment to notice:

• How does your breathing feel? Is it light? Is it heavy?
• How do the soil and plants smell? 
• Notice the sky above you and the feeling of the gloves or soil touching you.

Mindfulness In Groups 

11. Mindfully Exercising 

You can choose to walk, run, or do some cardio. In other words, you can exercise mindfully. 

Before you start, take a moment to set an intention of what you’re planning to do. It will help bring awareness to your exercise. 

Focus on your breathing without any judgment. You’ll probably be out of breath but give yourself the benefit of working out, 

When cooling down, focus on the sensations inside and around you. This helps you be more in tune with the sensations in your body. 

12. Color or Doodle Together!

Mindfully coloring with friends and loved ones is an amazing way to relieve stress and connect. 

Arrange a small get-together with close friends where everyone can get a coloring page to color with. 

Everyone can have their own set of colors or you could share from a common basket full of vibrant color pencils.

13. Stay in the Moment 

It is pretty common to not be present when we are out with friends. 

For my anxious people out there, it usually means overthinking the past and worrying about their list of incomplete chores or tasks. 

So the next time you are out with friends for lunch or for a walk, take a moment to focus on their smiles and laughter. 

Notice the sensations in your body: do you feel happy about being with friends and loved ones? What kind of thoughts are you having?

Hence, being present at the moment is important to enjoy the benefits of being social. 

How Mindfulness Works

Briefly said the art of being present and aware of your surroundings while focusing on your breathing has a way of altering your brain functions. 

Consistent practice of mindfulness has been shown to rewire our brains and decrease the use of our body’s natural fight-or-flight response. Hence, reducing stress and anxiety. 

Studies also show that the thinking and decision-making part of our brain (prefrontal cortex) increases with consistent mindfulness practice. 

Conclusion

Mindfulness practices can be incorporated into your daily life whether you are indoors, outdoors, alone, or with friends. The main goal is to try your best to incorporate mindfulness into your daily activities. 

You can also learn about the benefits of mindfulness by understanding how it affects our brains. A better understanding could increase your motivation to keep on trying!