Three Simple Mindfulness Practices You Can Use Every Day
Embark on a journey of self-discovery and tranquility with three simple mindfulness practices. These daily rituals, accessible to all, can transform your life, fostering peace, clarity, and a deeper connection with your inner self. Let's explore this path to serenity together.
Learning cultivates insightful knowing
Mindfulness creates space to let new information in and to allow us to see how it relates to what we already know
- Recent neurological research at Harvard shows how this happens: mindfulness may actually increase the size of your brain
- When I learned mindfulness practice in 1970, I felt for the first time in my life that I knew something to be absolutely true. I was breathing in and breathing out-that was really happening.
- It wasn’t just an idea that I breathe-it was me breathing.
Savoring a Resonant Phrase
Sit quietly and then read a short piece, perhaps a page long. What phrase stands out for you? Return to that phrase and repeat it to yourself, perhaps several times.
- What does it evoke?
- Do any of the words have meaning beyond the obvious?
Mindful Writing
Writing benefits from the capacities that mindfulness cultivates: seeing and hearing things just as they are, bearing witness to life, being in the moment, even when remembering the past or imagining the future, not judging others and oneself while still exercising discriminating wisdom, holding multiple perspectives, being open to the new, practicing kindness, compassion, and patience
Mindful Listening
Fully present with what we’re hearing without trying to control it or judge it
- Let go of our inner clamoring and our usual assumptions
- Listen with respect to what is being said
- Be open, fresh, alert, attentive, calm, and receptive
Mindful Reading
It is a process of quiet reflection that requires mindful attentiveness, letting go of distracting thoughts and opinions to be fully in the moment with the text.
- Moves the reader into a calm awareness, allowing for a more profound experience and understanding.
Wake Up Listening
As you wake up, instead of turning on the TV, your iPhone, or your computer, be still and just listen.
- Listen for the soft sounds: a cat purring, leaves rustling. Rest your full attention on one sound until it fades away, then let another come to you.
The Wrap-Around
Before reading, sit quietly for some minutes. Bring your attention to your breath, letting go of thoughts and sensations, returning to the breath again and again.
- Then read. Notice if you read with more focus and appreciation.
- At the end of your practice, notice what you have learned.
Free Writing
Begin writing and write continuously for a set period of time, say 10 to 15 minutes.
- Use a prompt and keep the pen moving, with no pauses to correct spelling, grammar, or punctuation. Write down whatever is arising in your mind, without judgment. When the time is up, stop and read.
In the Groove
Put on some music, maybe classical or slow tempo. Notice the sound and vibration of the notes, the sensations in your body as you listen, and the feelings the music brings up in you.
In the Shelter of Each Other
Mindful listening helps us be fully present for another person. It moves us closer to each other. It allows the speaker to feel less vulnerable and more inclined to open up to the listener.
- Listen for feelings as well as the words. Be curious; don’t assume that you know.
One from Many
You can do this practice with as few as two people, but the more the merrier
- Each person has a copy of the same poem or piece of prose
- All sit quietly and focus on the breath
- One person reads the first line aloud, and then the next person who feels moved to read speaks the second line
Journal Writing
One of the oldest methods of self-exploration and expression
- Once a day – write something new every day
- Be Your Own Researcher – write each day what you are learning from mindfulness practice-or anything else
- Social Media Practice – write about your experience of using social media
- Being Here Now – stop in your tracks and write down what you notice
Mindful Emailing
Without the emotional signs and social cues of face-to-face or phone interaction, it’s more possible to be misunderstood
- Think of the person to whom the email is going and how you want them to receive your message
- Look at the draft email again and change it if appropriate