International Yoga Day is June 21
What is mindfulness?
The practice of being fully aware and in the present moment. Through this practice, we maintain a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and what is going on around us, doing so through a gentle, nurturing, & nonjudgmental lens. Meditation is a tool for developing mindfulness, but it isn’t the only way. See some of our other favorite mindfulness practices below.
Box Breathing: Breathe in for 4-seconds. Hold breath for 4-seconds. Exhale for 4-seconds. Pause for 4-seconds. Repeat 4 times.
When taking deep breaths the air should fill your tummy, not your chest (think of the quick, chest breaths you may have when nervous – we don’t want those!). To practice taking belly breaths, place your hand on your tummy and watch or incision it rising as you breathe in and dropping as you breathe out. Invite your children to breathe with you, too!
Morning Mindfulness with Your Tea or Coffee: If you enjoy drinking coffee or tea, this is a great way to incorporate a mindfulness practice into your morning routine. While enjoying your favorite cup, focus your attention wholly on your senses: the smell of your coffee/tea, the warmth of the cup in your hand, the feeling of warmth in your mouth as you sip, the variations of color in the cup. Practice being fully present while sipping your beverage, noticing your bodily sensations as you enjoy your favorite morning beverage and set your intentions for the day!
A Mindfulness Grounding Exercise: A 5-4-3-2-1 Focus on Your Senses.
Notice 5 things you see, 4 things you hear, 3 things you feel (the cushion under your bottom, air on your face) 2 things you smell (scented candle, your tea), 1 thing you taste (your coffee).
Meditation with your Favorite Candle: Light your favorite (scented) candle and sit comfortably in a quiet, calm area. Focus on the swaying and flickering of the flame, your calm, slow breaths, and even the smell of the candle. If your mind wanders, bring it back to the candle with gentle, nonjudgment (Tip: image your distracting thoughts as leaves floating away on the water as you refocus your attention).
Mindfulness Exercises for Children: There are several ways that we can teach our children to become mindful of their bodies. If you think back to childhood games like “Simon Says” or “Red Light, Green Light” what were you learning? To control and regulate your body and movements! When playing the “Red Light, Green Light” game (also known as the “Wiggle and Freeze” game), when you say “Green Light” or “Wiggle” the child wiggles and moves their body about as they please. When we say “Red Light” or “Freeze” the child stops moving. This is a fun way for a child to start bringing awareness to their body movements and sensations – a core component of mindfulness (and a precursor to teaching self-regulation skills)!