11 best easy ways to improve mindfulness without meditating

Updated: Oct 7, 2020


While meditation may be the most efficient way to reach mindfulness, there are different options you can attempt. Perhaps you find it challenging to practice the ancestral seated contemplation. Possibly you doubt its value. However, you can find more profound joy and peace of mind within a diversity of physical and mental exercises.

You may notice that those exercises are advantageous on their own, or they may increase your ability and enthusiasm in meditating. Whatever way you grasp, try those ideas for growing completely present.


Outer Practices

  1. Breathe deep. Be aware and take control of your breath is a method you can do everywhere. Pay attention to every breath and respiration. You’ll feel more rested and relaxed.

  2. Do yoga. Yoga unites your mind, body, and breathing. As a bonus, down dog and additional poses will open up your hips so you can sit more easily if you choose to meditate afterward.

  3. Relax your muscles. Regular relaxation promotes awareness, as well as sleep. Investigate your body from head to foot. Regularly tight and loosen each muscle.

  4. Arrange flowers. Ikebana has initially been used to produce shrine offerings, but you can practice it to connect with the earth and express yourself. Attend a class or pick up a brochure at the library to read about the techniques.

  5. Study martial arts. Karate and other martial arts and self-defense course require much more than fighting. Regardless of what you’ve observed in the movies, developing your character is more significant than cutting woodblocks by hand.

  6. Drink tea. Tea services are a distinctive tradition to promote mindfulness. If you’re preparing this at home, try addressing your complete consideration of any food or drink.

  7. Play Go. The board game Go seems a little similar to chess with black and white marbles. Have fun while you’re studying the notions implied like causation and interdependence.

  8. Coloring. We did it as children, so why can’t we have identical pleasure as adults? Mindful coloring books are the trend of the moment and for a genuine reason! When we color and design something beautiful, everything fades away, and we get lost in the beauty and lost track of time. Coloring encourages you to ease stress and tie you to the immediate moment.

  9. Cleaning. Yes – cleansing can be reflective! You can vacuum, washing the dishes, or doing laundry – presence can be taken into each feature of our lives. Concentrate on the suds of the dish soap or the rough feeling of the sponge. When you engage yourself entirely in the duty at hand, you enable yourself to feel every aspect of that moment.

  10. Listen to music. Inside the last 24 hours, probabilities are you have had headphones in your ears or music pumping through your speakers. However, when was the last time you really listened to music? When was the last time you provided your full concentration to the lyrics, the instruments, the beat, or the arrangements? Mindfulness gets you out of your head, and when you correctly analyze a song, it grows into a pleasant form of meditation.

  11. Dance. This is a beautiful meditation technique because you can only go so long before you are compelled to move into the immediate moment as you dance to the beat. Once we begin to dance, we become one with the music. It is suitable to let go of your reserves and have some fun!

  12. Tai Chi. This is additionally a sort of moving meditation. Tai Chi requires flow, breathing, focus, and healing, which helps raise consciousness and mindfulness. The slow, deliberate moves improve stability, force, power flow, cerebral concentration, and focus.

Inner Mindfulness Practices

  1. Slow down. Walking deliberately encourages mindfulness. Examine the end of your everyday actions. Take time to experience life rather than racing from one project to another.

  2. Focus. Give your complete focus to one duty at a time. Turn off your phone when you’re having a meal with your family. Listen closely to everyday discussions and dropping rain.

  3. Let go of judgments. Allow your thoughts, emotions, and experiences without fault or shame. Love yourself for who you are at the present moment. Take joy in learning and developing. Pardon yourself and others for mistakes and errors.

  4. Live in the present. Focus on now rather than grieving the past or bothering about the future. Take delight in everyday things like the scent of coffee or the feeling of soft cotton cloths.

Making Meditation Easier

  1. Keep it short. You may be hesitant to meditate because you attempted to do too much too soon. Sit down for some minutes at first and increase your time regularly.

  2. Walk and stretch. If your joints ache when you sit too long, you can meditate on your feet. Walk throughout your living room or backyard. Prefer short steps and discern how your feet make a connection with the ground.

  3. Manage stress. Does meditation awaken up troubling sentiments for you? It’s normal to feel uncomfortable at times throughout your practice when you’re meeting thoughts that you may typically keep under covers. Remember that you’re doing progress every time you admit the truth and discover a way to deal with it.

You don’t have to miss out on the advantages of mindfulness only because you’re uncomfortable sitting for long periods or disturbed by unpleasant thoughts. Your morning commute or a traditional tea ceremony can likewise be opportunities to connect with the here and now.


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