What is Mindfulness?
Mindfulness is a stress-relieving practice that invites you to notice your surroundings and bring your thoughts to the present moment. Mindfulness is a method of getting intentional, and without judgment.
Applied mindfulness practice:
To practice mindfulness, bring awareness to your senses.
Can you mentally note:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Mindful Breathing Practice
Practicing intentional breathing is a powerful tool for your overall health and wellbeing. Try this effective belly breathing exercise:
Place your hands on your belly
Breathe in slowly through your nose and feel your belly inflate (creating space for your lungs to expand fully)
Breathe out slowly through your nose and feel your belly deflate as your abdomen gently contracts
Continue 5+ rounds of breathing and notice how it feels to focus solely on your breath
How to practice mindfulness in nature?
Nature is an ideal companion to mindfulness. Nature is a setting that allows you to become curious, inspired, and learn more about yourself.
Exploring nature offers a treasure hunt for moments of enchantment. These little moments are special gems for you to turn over in your mind and enjoy.
For example… head out for a walk. What do you you notice? Newly growing plants? Enchantment! Bird calls? Enchantment! A bright green caterpillar? Enchantment!
As you walk outside, focus on what you see, hear, smell, and perceive in the world around you. Can you find evidence of animals? How do you observe the current season as you walk?
If you notice your mind beginning to drift, gently bring your awareness back to your feet on the ground, your breath moving in and out, and the nature all around you.
A mindfulness practice to bring home:
When you feel your stress level rising, notice your feet. Plant your feet flat on the ground. Relax your shoulders. Release your jaw. Focus on your feet or a welcomed sight in front of you. Take five intentional belly breaths.
additional ideas: add further "grounding" by removing shoes or physically sitting or laying on the ground or leaning on a tree.
Mindfulness Tips
Like any exercise, mindfulness takes time to slowly build and become confident and comfortable with. Would you walk into the gym and expect to be able to lift the heaviest weights in sight with ease? No way!
When you feel your mind slipping into worry (such as worry about the future, or worry about the past), bring yourself back to the present moment by practicing mindfulness. Take a deep breath, bring awareness to your senses, and step outside for some fresh air and a healing dose of nature.
