A wellness routine is a set of regular habits for your body and mind. Some people focus on exercise and sleep, and others add nutrition and stress management. When you add mindfulness to that routine, you practice paying attention to the present moment. Here are four mindfulness practices that fit into a typical day:
Breathing Mindfully
Mindful breathing takes only a few minutes, and you need no special equipment. Since breath is always with you, you can practice it at your desk or in bed. Many people start with a simple counting method. People may call this technique box breathing. Try these mindfulness techniques to improve your overall wellness:
- Inhale through your nose for four counts.
- Hold your breath for four counts.
- Exhale slowly for four counts.
- Hold again for four counts.
If you feel lightheaded, return to your normal breathing pattern. Repeat the cycle four or five times, and then rest for a moment. Some people practice once in the morning and once before sleep.
Using Grounding Techniques
Grounding techniques direct your attention to your physical surroundings. When your thoughts start to race, these techniques give your mind a concrete task. The methods are short, and you can use them almost anywhere. Try each one and keep the method that suits you.
The 5-4-3-2-1 method uses all five senses, and it takes about two minutes. First, name five objects in your line of sight. Next, name four things that you can touch, three sounds, two smells, and one taste. Take your time with each sense.
If you prefer a physical approach, press your feet firmly into the floor. Notice the texture of the ground beneath you. You might also hold a cool object, or you might run water over your hands.
Eating Mindfully
When you eat mindfully, you pay full attention to your food and your body. Start by putting away your phone during meals. Turn off the television, and sit at a table instead of the couch. Look at the colors and shapes on your plate.
Take small bites and chew each one slowly. Set your fork down between bites, and take a breath before the next one. As you chew, notice the flavor, texture, and temperature of the food. Some people eat one mindful meal per day, and others start with one snack. Start with one method this week, and after it feels familiar, add another to your schedule.
Practicing Awareness
Awareness practice extends mindfulness into ordinary daily tasks. You pick one routine activity, and you give it your full attention. While you complete the task, gently bring your focus back whenever your mind drifts. When you notice tension in an area, simply observe it without judgment. Typical choices include the following activities:
- Brushing your teeth
- Washing dishes
- Walking to your car
- Folding laundry
Visit a Wellness Center Today
Mindfulness practices fit into most routines, and they require little time. A wellness center offers another option for guided practice. If you want structured instruction, staff members can walk you through breathing and grounding techniques. Contact a local center to ask about its current schedule.
