Unlock The Power Of The Mind With The Best Mindfulness Techniques
The Best Mindfulness Activities For All (Kids, Teens & Adults)
Activity #1: Mindfulness Meditation
Mindfulness exercises, especially meditation, are for everyone: kids, teens, adults.
Beginner? Here is a simple summary of how to begin a new level of mindfulness exercise.
- Find a place where it’s comfortable and quiet. Make sure it’s a place that will remain that way for the exercise.
- To begin the exercise, it’s helpful to set a timer for 10 minutes, but you can increase the time you do mindfulness activities after more experience.
- Focus on the present moment by concentrating on your breathing. Think about your breath as it initiates and then leaves your body.
- Before long, your mind will think about something else. It’s at this moment you want to notice it. Be mindful of your thoughts and feelings. Think of yourself as an observer of your brain. Now, get back to the breath.
- Don’t beat yourself up. Frustration and boredom are common distractions, but they’re also opportunities to practice mindfulness. Again, bring your mind back to the breath.
- Focus on where your mind goes. Simple observe and accept it. Now, again, focus on your breath. Repeat this process until your timer goes off or until you are ready to finish this simple activity.
Enjoy having less anxiety and feeling better overall.
Activity #2: Body Scan
During the body scan exercise, focus on your body. More specifically, pay attention to any physical sensations throughout your body.
This mindfulness activity is not about relaxation or reaching enlightenment. Instead, observe the physical sensations you feel physically.
Focus, and refocus on moving slowly.
- Begin by paying attention to the physical sensations in your feet. Observe any feelings of warmth, coolness, pressure, pain, or simply the air conditioning or a gust of wind.
- Next, work the focus of your mind up your body. Think about your calves, quads, hamstrings, glutes, abs, back, chest, shoulders, triceps, biceps, hands, fingers, neck, and finally, your head. Be mindful of each body part and work your way up slowly. Again, observe the physical sensations.
- After reaching the top of your body, and head, begin to move back down. If you get distracted, bring your breath and focus back on observing the physical sensations.
With a more mindful lifestyle, you’ll improve your ability to observe. By becoming a better observer, you’ll feel more gratitude and peace of mind.
Activity #3: Mindful Eating
Mindful eating is a fun activity that begins with selecting a food you want to eat. It’s best to pick a snack that you can fit in one hand. Here are some ideas:
- A bite of dark chocolate
Simple foods make practicing mindful eating better.
Ready? Let’s go.
Here are easy step-by-step suggestions…
- Before you pick up your food, observe its appearance:
- – Color
- – Shadow
- – Texture
- – Size
- – Shape
- Now, pick up the food. Focus on what you feel and how it feels. Play with the food. Roll and move it around your fingers. Observe the smoothness, roughness, slickness, softness, firmness, etc.
- It’s time to get a whiff of the food. Hold the food to your nostrils and observe the deliciousness.
- Since you’re probably getting hungry now, place the food on your tongue. Don’t chew or eat it. Notice how the food feels on your tongue. Move it around your mouth and observe the way it feels. Focus on the difference and similarities in feelings between your hand and mouth. Keep moving it around your mouth and observe.
- Finally, it’s time to chew your food. Observe how it feels to bite into it. Notice the texture on the outside and inside. Focus on the delicious flavor. Pay attention to the physical changes that occur when you chew it and move it around your mouth. For many mindful eaters, we feel our saliva, the feeling of hot or cold, and other sensations.
That’s all for now. Let me know if you’ve had a great experience with any of these helpful activities.