Have you ever, in a stress-induced blur, searched for ways to chill out, only to stumble upon the suggestion of meditation? It's like a self-help remedy for our crazy busy lives, aiming to boost mindfulness, peace, and all those zen vibes. And then you thought, 'Who even has time for that? Can anyone really silence their brain for that extended period?'
Below, Wylde Grey shares three mindfulness exercises to try if you’re not a fan of meditation.
1. Rise and Shine Morning Intention
- Morning journaling: Write about things you are grateful for, hopes and dreams, mantras to follow today, your goals, or your thoughts and how to change your perspective to feel differently about the situation.
- Reading: Reading is a great way to slow the momentum of your thoughts because you must concentrate on the words on the page. We have all been in our head and had to re-read a page or two because we skimmed over the words, when this happens be aware of the common habits of your mind and come back to the book.
- Guided Meditation or Open Monitoring Meditation: A great way to start meditation is by following along to a guided voice as it directs your attention to the awareness of your body, an image, or to your breath. Open monitoring meditation is where you focus on everything around you, sitting in stillness and soaking in all senses you are experiencing.
- Move Your Body: It doesn’t matter how you move your body as long as it feels good. You could go for a walk, engage in a yoga practice, do a series of body-weight exercises, or simply wake up your limbs with some gentle stretching.
2. Cleansing Shower Reset Meditation
A shower meditation is an excellent way to practice mindfulness while engaging in a daily routine. This form of meditation can provide mental clarity and promote relaxation.
You can practice shower meditation as an evening or morning routine. Consider the following tips for a mindful shower:
- Create a relaxing environment. Turn off your phone, perhaps dim the lights, and light candles to create a calm atmosphere. You can also add drops of essential oils to a diffuser.
- Set an intention. Begin your shower meditation with an intention. Your intentions might be to wash away the stress of the day, relax under the water, or achieve mental clarity.
- Concentrate on your breathing. Breath work is an essential component of meditation. As you shower under the warm water, take deep breaths. Inhale the shower steam and think about the breath cleansing your mind and easing your nerves.
- Offer gratitude. Practicing gratitude is a key component of meditative practice. While meditating in the shower, offer gratitude to the water and the soap for cleaning your body.
- Engage all of your senses. Focus on your senses and perform a full body scan. Feel the water running down your skin, notice how the room smells (a scented shower gel or essential oils can help with this), and listen to the sound of the water.
3. Practice 4-7-8 breathing, (a.k.a The Relaxing Breath)
If you’ve ever found yourself in a moment where your stress is through the roof (understandably, the past couple years might have something to do with it), turn to a breathing exercise.
4-7-8 breathing, focuses on the three parts of your breath — the inhale, the hold, and the exhale — all for a timed amount in 4, 7, and 8 counts, respectively. Here, we’ll break down exactly how to do it, when you should incorporate it into your life, and some of the scientific benefits of this timed breath work.
How to do 4-7-8 breathing:
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Inhale through your nose for 4 counts.
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Hold your breath for 7 counts.
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Exhale through your mouth for 8 counts.
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Repeat for 4 total breath cycles.