9 Simple Activities to Maintain Mindfulness Living at Home with Artera Home
Living a mindful life has become increasingly popular in our fast-paced world. The constant hustle and bustle can leave us feeling stressed and disconnected from the present moment. However, you can create an ideal environment for practicing mindfulness and finding inner peace right in the comfort of your own home. Within this article, we will delve into 9 effortless practices that can help you maintain mindfulness in your daily life.
Shaping your own mindful daily routines
1. Create a morning mindfulness ritual
When waking up every day, don't worry about reaching for your phone immediately, take a few moments to focus on your breath while still in bed. You can try the box breathing technique:
Inhale slowly, counting to 4, and become aware of the air entering your lungs.
Hold your breath for 4 seconds.
Exhale gradually through your mouth for 4 seconds.
Continue to repeat steps 1 to 3 until you feel a sense of inner balance or centering.
This practice helps you start your day with a clear and calm mind.
2. Mindful eating
Take smaller bites and chew your food slowly. What did you eat today? Can you list down the name of the dishes? What are the main flavors? How are their smells? Challenge yourself to put away distractions such as phones, TVs, or books while eating to fully focus on your meal.
3. Mindful drinking
Whether it's a cup of tea or a glass of water, bring your full awareness to the experience of drinking. Notice the temperature, taste, and the sensations it brings to your body.
4. Mindful smelling
Take a moment to appreciate the scents around you. What smell can you recognize today? How are they? Experiment with different scents, such as essential oils or fresh herbs, to engage your olfactory senses.
5. Mindful cleaning
Let's take a look at the entire room at once and note if there is any cluttered space bothering your mind. If yes, it's time for decluttering. You can also transform your cleaning routine into a mindful practice. Focus on the sensations of cleaning, such as the sound of sweeping or the feel of water on your hands.
You can try using eco-friendly organizing products to create a harmonious and mindful connection with your environment.
Deeper mindfulness exercises at home
Once you have established a foundation of mindfulness in your daily routines, you can delve deeper into more mindful activities. Here are five techniques to practice:
1. Practice appreciation
Set aside a few minutes each day to write down three things you are grateful for. They can be big or small, such as a kind gesture from a friend, a beautiful sunset, or a delicious meal. This practice helps shift your focus to the positive aspects of your life.
If you have a garden or outdoor space, spend time connecting with nature. Take a moment to appreciate the beauty of your surroundings, whether it's the flowers blooming, the sound of birds chirping, or the feeling of fresh air on your skin. Engaging with nature can deepen your sense of appreciation for the natural elements that enhance your home environment.
2. Learn how to meditate
Choose a quiet and comfortable space where you can sit undisturbed for the duration of your meditation practice. It can be a dedicated meditation corner in your home or any place where you feel at ease.
Begin with shorter meditation sessions, such as 5 to 10 minutes, especially if you're new to meditation. As you become more comfortable, gradually increase the duration of your sessions.
One of the simplest and most effective meditation techniques is to focus on your breath. Sit comfortably, close your eyes, and bring your attention to the sensation of your breath entering and leaving your body. Whenever your mind wanders, gently guide your attention back to your breath.
3. Mindful breath
Deep breathing exercises can help promote relaxation, reduce stress, and increase mindfulness. Here are two techniques you can practice to deepen your breath:
Belly Breathing (Diaphragmatic Breathing):
Find a comfortable seated position or lie down.
Place one hand on your abdomen, just below your ribs, and the other hand on your chest.
Take a slow, deep breath in through your nose, allowing your abdomen to rise and expand as you fill your lungs with air. Imagine that you are filling up a balloon in your belly.
Exhale slowly through your nose, feeling your abdomen fall as you release your breath.
Continue this pattern, focusing on the rise and fall of your abdomen with each breath.
Aim for a slow and steady breath, allowing the inhale and exhale to be of equal duration.
Practice this deep belly breathing for several minutes, gradually extending the duration of each breath cycle.
4-7-8 Breathing Technique:
Find a comfortable seated position.
Close your eyes and take a few deep breaths to settle into the present moment.
Inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale slowly and audibly through your mouth to a count of eight, making a "whoosh" sound.
Repeat this cycle for a total of four breaths.
Focus on the counting and the rhythm of your breath, allowing your mind to let go of any distractions.
This technique can help slow down your breath, induce relaxation, and create a sense of calm. Both of these deep breathing exercises can be practiced anytime and anywhere. They are particularly beneficial during moments of stress, anxiety, or when you need to recenter yourself.
4. Active listening to relationships
When engaging in conversations with loved ones at home, let's give your full attention to the person speaking, without interrupting or thinking about your response. As the listener, maintain eye contact with the speaker to show your attentiveness and engagement. Eye contact helps foster a sense of connection and encourages the speaker to continue sharing.
Also, you can demonstrate your active listening through non-verbal cues, such as nodding your head, smiling, or using facial expressions that reflect understanding and empathy. These cues signal to the speaker that you are present and genuinely interested in what they are saying.
Living a mindful life is a transformative journey that brings numerous benefits to your well-being. Start small, be consistent, and watch as mindfulness becomes an integral part of your everyday routine. Then you can cultivate a greater sense of presence, peace, and connection to the world around you.