How To Create A Meaningful Mindfulness Routine For Beginners
Let me ask you something: are you ready to embrace mindfulness?
Are you ready to embrace a mindfulness routine that inspires you, manages stress and cultivates calm and clarity? Are you ready to easily incorporate mindfulness into your everyday life?
Mindfulness can sometimes seem overwhelming when you’re first starting out. But this routine is simple enough to guide you to live more mindfully with ease.
What is mindfulness?
It’s honestly such a simple concept and one that is overlooked in today’s society. Mindfulness in its most simple form is a mental state of being aware of your actions in the moment. This could include anything from understanding how your body is currently feeling to feeling your own thoughts.
We’re the generation that is always thinking, “what’s happening next?” So we end up missing the present moment and taking it for granted. That’s where being mindful comes in.
It is possible for you to go through a demanding season of life and still appreciate each moment. Like anything, it just needs a little bit of practice.
So this is a meaningful mindfulness routine for beginners. The practices in this routine are interesting, fun, and they won’t take up too much of your time.
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Wake Up: Breathing Exercise
Get into the habit of setting your alarm just one minute earlier so when you wake up, you can practice a simple breathing technique.
Most of the time, we start our day waking up and already planning, rushing and checking our phones. Instead, take this moment of mindfulness to start your day off in a calm and clear way.
Here are some breathing techniques you can try:
1. Hand on Heart
Lay in bed and place both hands over your heart. When you inhale, feel your chest expanding. When you exhale, feel it deflate. As you breathe, you’ll feel your hands moving softly up and down. Pay attention to this movement and bring your mind back to this if it starts to wander.
2. Breathing 1, 2, 3
This is used mainly as an exercise to combat anxiety.
You work with counts of three. Inhale for three, hold for three, and exhale for three. This is a great way to regulate your breathing and manage stress. But it’s also a mindfulness technique because the counting keeps your mind firmly focused on the present moment.
These can be done at any time that suits you and your routine. It’s useful to do them at the same time each day.
1. A Mindful Drink
I love having a cup of tea while I have my breakfast, but you can use whatever your favorite drink of choice is.
There’s a big difference between drinking your drink and mindfully drinking it. Here’s an exercise to follow:
- When you pick up your glass, pay attention to the way it looks. What color is it? How does it feel? Look at the texture and patterns.
- Next, before taking a sip, what does it smell like? Try and describe it in your head.
- Then as you drink, let the liquid sit in your mouth for just a second and appreciate the taste.
You might only have time for one mindful sip. Or you could finish the whole drink in this way. Just try and experience it.
Stretching is just a good for the body as it is the mind, and mid-morning is a great time to take a stretching break.
Roll your neck and shoulders, stretch your back, reach down towards your toes, point and flex your feet, or even do a short yoga routine.
The point here is to be aware of the movement your body is making. Maybe you can feel tension disappearing or your muscles lengthening.
3. Get Outside
It can be so incredibly grounding to connect with nature. If you make this practice part of your mindfulness routine, it’s something you’ll always look forward to.
You don’t have to change your location. Look for opportunities around where you are right now. Can you sit somewhere and feel the sun? Can you look out of the window? Maybe you could go outside and take your shoes off for five minutes. Even playing with your pet counts.
I love having fresh flowers around my home, so I can really appreciate them. When you’re practicing this exercise, let go of any thoughts and focus on nature.
1. Eat Mindfully
Follow the same exercise here that you completed for your mindful drink. Explore and experiment with this technique. You don’t need to eat your whole meal this way. Just do what’s right for you.
2. Notice Your Senses
In the afternoon, you can play a senses game. Ask yourself these questions:
- What are five things you can see?
- Five things you can hear?
- And five things you can feel?
For instance, I can see a motivational postcard pinned above my desk. I can hear wind outside. I can feel my warm slippers against my feet.
3. Acknowledge a Feeling
It can be so beneficial to check in with yourself and see how you’re feeling. This is something we don’t do very often. Don’t judge yourself – explore how you feel right now. Take your time and think of a word to describe it. Remind yourself that it’s okay to feel this way.
1. Clean Up Mindfully
When you’re clearing up after dinner, focus on the different sensations that arise. Notice the movements of your hands and the way the room looks when you’re done.
It’s the simple tasks were practicing mindfulness becomes the most effective. Showering, hanging out the washing, making the bed – these tasks are all opportunities to practice mindfulness.
2. Show Love
Give someone (or something) you love a big hug and embrace yourself in the moment. Let go of any thoughts and be present here.
Writing down three things you’re grateful for at the end of each day is a wonderful thing. It could be a possession, something you’ve learned, your health, the people in your life, opportunities, your environment – there is so much to choose from!
4. Body Scan
When you’re in bed and about to go to sleep, scan your attention through your body. Your aim here is to release any tension. Start by bringing your focus to your toes, your feet, ankles, calves, knees and all the way up to the top of your head, including your face.
Now you have a full meaningful mindfulness routine for beginners. I hope these exercises are the perfect way for you to ease into a mindful way of living. Now go and enjoy every single moment.