Creative mindfulness exercises in everyday life are an important addition to mindfulness meditation on the pillow. In this post, you’ll learn 11 creative mindfulness exercises for your everyday life.
You don’t have to set time for these exercises, you just need to incorporate them into your everyday life. Sounds good to be true 🙂 but wait till you practice them and see your life transform.
Let’s get into the list!
1. Morning mindfulness exercises in bed
Get in the mood for a day of mindfulness early in the morning by lying down for a moment after you wake up.
The conscious beginning of activity is decisive for its course. This also applies to the beginning of the day, in which we give a clear, focused inner direction right from the start.
Set your brain to mindfulness mode in the morning. Then, as the day progresses, it will be easier for you to keep reminding yourself to bring mindfulness into your chores.
In these few minutes after waking up, you can do a lot of good things in terms of mindfulness: Small practice, big effect.
Here are a few creative mindfulness exercises suggestions on how to make good use of the time you wake up in the morning:
Become aware of your wakefulness and feel how your breath moves your body. If thoughts arise, record them briefly and gently bring the attention back to the breath.
Feel the calming, centering effect of the rhythmic inhalation and exhalation for a few breaths.
Short body scan
You can intensify the exercise by focusing your attention on different areas of the body one at a time.
This mental scanning of the body is called a bodyscan . You are practically doing a short mini body scan.
You don’t need to follow any particular order for this; just let your intuition guide you. Resist the temptation to force or influence anything during this “mini body scan”.
The exercise is more effective if you accept everything for this moment as you find it. Status quo on the edge of the bed.
Alternatively or additionally, you can get into the habit of swinging your legs consciously out of bed.
Each of our actions is preceded by an impulse.
The moment of this impulse is a very powerful mindful moment – and a clear message about mindfulness to the brain.
First, consciously capture the impulse to want to move your legs right away. Then swing your legs out of bed. Sit on the edge of the bed for a brief moment.
Breathe consciously and notice how you are doing:
Which body sensations, thoughts, feelings, or moods are present in you at this moment?
What is perceived should not be evaluated. It is simply a matter of determining the status quo.
2. Everyday chores as a creative mindfulness exercises
Everyday life can become mindfulness exercise if it is done consciously.
The special thing about the mindfulness practice is that it goes far beyond formal meditation on a meditation cushion.
On the contrary: Mindfulness is also integrated into everyday activities as so-called informal practice.
As part of creative mindfulness exercises in your everyday life you can brush your teeth mindfully, mindfully shower, mindfully drive a car, mindfully write a diary, mindfully write e-mails, mindfully walk, mindfully eat and drink, mindfully stand up and sit down, mindfully open and close doors cook mindfully and do mindful gardening.
What can you do mindfully today?
A little tip: Don’t start straight away with tasks that are too complex, such as carefully preparing lunch. For an inexperienced brain, this is an impossible task – which means that failure is inevitable.
Better to pack “small packages”. You will quickly notice that even seemingly small tasks are demanding enough.
In addition, your consciousness registers each of the small success experiences of mindfulness exercises in everyday life. As a result, the neural mindfulness network of your brain is continuously expanded and stabilized.
3. ‘Document’ experiences internally
Deepen the experience of your mindfulness exercises in everyday life by making internal notes: “What do I think, feel, feel at this moment?”
Pay attention to the inner posture in which you find yourself while doing your work. Are you benevolent, negative, angry, or interested right now?
Register when you get caught up in reviews of a thing, situation, or person.
4. Mindfulness- Focusing and living in the present moment
Stopping and pausing every now and then in everyday life trains mindful awareness.
The opposite of mindfulness is inattention. In the frenzy of our hectic and increasingly complex life, many things simply rush past us.
In order to give our life more awareness and quality, it is helpful to stop and pause in the murmur of everyday life and become aware of our thoughts and feelings and the things around us.
Just pause in between. Do nothing but breathe and verbally express your experience of the present moment.
A pleasant side effect of this mindfulness exercise in everyday life: the ability to stop in the middle of activities in order to regain consciousness reduces the tendency to unconscious reactivity in stressful situations in the long term.
You may check more on this here Mindfulness- focusing and living in the present moment
5. Use the Mindfulness Bell
Use unusual noises in everyday life as a “bell of mindfulness” to pause.
Are there noises in your everyday life that you find unpleasant?
Then make these very noises a “bell of mindfulness”.
Stop when a phone rings, church bells ring, a siren rings, or someone somewhere honks.
While you pause, let your mind rest for a moment on the waves of breath.
6. Use the body as a mindfulness object
The body has only one time and one place: now! here!
The body is an excellent partner in practicing mindfulness because it has only one place: here and only one time: now.
In order to arrive in the here and now, we only need to anchor our attention in the body.
During the day you can feel inside yourself again and again and perceive the sensations in the different areas of the body (tension, well-being, malaise, warmth, cold, or something else?). Simply register the current state – without evaluating it and without wanting it to be different from what it is.
In everyday life, direct your attention to your posture and your movements, to every stretching, bending, twisting, or stretching.
If you find that you are tense, you can treat your body to a few mindful stretching movements.
7. Observation of the breath as a mindfulness exercise
Use your breath to find peace and quiet for short moments in everyday life.
The breath is our strong ally in mindfulness practice: it does not create emotions and it is always available.
This makes it the ideal reference point to calm our minds and cool down heated feelings. Therefore, breath observation is one of the best creative mindfulness exercises in everyday life. It has been scientifically proven that observing the rhythmic inhalation and exhalation activates the parasympathetic nervous system.
This is the part of our autonomic nervous system that is responsible for rest and regeneration.
Try out the effects of just 1 minute of breath observation right away → During the day, connect with your breath again and again and feel its qualities: is it shallow or deep? Slow or fast? Soft or rough? Easy or difficult? The breath should not be affected.
You never had to take care of him, so there is no need to do so now. Just be a silent, passive observer; let yourself breathe.
8. Eating and drinking as creative mindfulness exercises in everyday life
You have to eat anyway. Make a mindfulness exercise out of it right away.
Eating and drinking are a particularly joyful and creative mindfulness exercises because the mindful focus on the process deepens the enjoyment considerably.
Let external distractions take a back seat, eat in silence, and consciously address your senses: seeing, hearing, smelling, tasting, feeling. The result will overwhelm you.
Eating mindfully can be sensual like sex → A little practical tip: Don’t start right away with the complex task of wanting to mindfully eat a whole meal. For an inexperienced brain, this is an impossible task – which means that failure is inevitable.
Rather, make a mental note to eat the first bite of a meal or drink the first sip of your morning coffee mindfully. You will quickly notice that such apparently small mindfulness exercises are demanding enough in everyday life.
In addition, your consciousness attentively registers every single one of these many small experiences of achievement, whereby the neural mindfulness network of your brain continuously expands and stabilizes.
9. Waiting as a mindfulness exercise in everyday life
Use waiting situations as “fertilizer” for mindfulness practice.
How much time have you spent waiting at red lights and supermarket checkouts, in doctors’ waiting rooms, or for dinner in a restaurant?
Even with mindfulness, we cannot do anything against such forced waiting times – but we can do against being annoyed.
In the future, consciously use waiting situations as fertilizer for your mindfulness practice.
Turn all of these situations into creative mindfulness exercises for everyday life.
All you have to do is focus your attention on your breath and watch as your impatient mind is filled with calm and serenity.
10. Review of the day: gratitude as a mindfulness exercise
Being grateful is a mindfulness exercise and remedy for difficult feelings.
Gratitude is seen as a helpful antidote to difficult feelings such as fear, anger, sadness, worry, or shame.
As long as you are in the mode of gratitude, you cannot sustain difficult feelings because it is not possible to be angry and happy at the same time. Practicing gratitude promotes mindfulness.
In the evening before going to sleep, ask yourself: “What am I thankful for today?” Become aware of all the things that you are blessed with.
Painful feelings cannot be sustained in a state of gratitude. Deepen mindfulness through self-reflection. If you like, you can also briefly reflect on the experiences with your mindfulness exercises of the day.
Determine where you have managed to be mindful. Let these situations come alive again inside you: What did you think and feel in that moment?
Also, register merciless criticism if you have fallen short of your own expectations.
In moments of apparent failure, we need encouragement and encouragement. Trust and patience are part of mindfulness practice. Use your mindful awareness to show this kindness not only to others but also to yourself. Mindful writing thus promotes awareness and self-knowledge
11. Not practicing as a mindfulness exercise for everyday life
Not practicing can be a mindfulness exercise either.
Hard to believe, but true: In mindfulness practice, we even use not practicing for our purposes to deepen mindfulness practice.
In fact, not practicing can be an exercise too – if you do it mindfully. So the next time you pass by your meditation cushion and pretend you don’t see it, pause for a moment. Feel what it feels like not to practice and reflect on how it affects your well-being. It’s not about judging yourself for not practicing; rather, an awareness of results should be created.
I hope you’ve learned new and creative mindfulness exercises to practice whether at home, school or at work. You don’t have any excuses now. Just start and never look back. Your life will never be the same.
Let me hear in the comment section when you plan to start incorporating these creative mindfulness exercises in your life.
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