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5 Short and Simple Mindfulness Activities For Adults

Mindfulness activities for adults, or living mindfully, is about experiencing life through all your senses and paying close attention to the present moment, without judgment.

In her book, Buddhism for Mothers, Sarah Napthali defines mindfulness as “an awareness of all the present moment contains the sensations of your body, your feelings, perceptions, assumptions and tendencies”. It’s the process of returning your attention to the present every time you find your mind wandering.

It seems simple, but using mindfulness techniques has been scientifically proven to increase happiness levels by reducing anxiety and creating better relationships. Practising mindfulness exercises have also been shown to help people sustain focus and attention, work more effectively in stressful situations and improve their memory, so it’s also a brilliant productivity booster (source: https://www.headspace.com). But mindfulness exercises for adults don’t have to be time-consuming, as many may think, actually, they can fit quite nicely into your already established daily activities.

mindfulness exercises

One of the simplest ways to build our mindfulness muscle is by learning mindfulness meditation. We can put this concept into practice by cultivating mindfulness as we go about our daily activities.

Here are some short mindfulness exercises for you to increase the mindful moments in your day (without meditating).

5 Simple Mindfulness Activities For Adults

Use social media mindfully

Set time limits on your social media use to avoid mindless scrolling. Delete the apps from your phone and turn off notifications. Choose to disconnect regularly by taking short digital detoxes. Use all that extra time to focus on real-life human interactions.

Treat housework like meditation

Not sure where to start with the mess? Choose an activity, such as washing the dishes, and be fully present while you complete the task. Set a timer for 20 minutes to help you keep your focus, and take a 5-minute break before getting back to work. Engage all your senses, for example, smell the perfume of the dish soap, feel the warmth of the water on your hands, and pay attention to any sounds in and around the kitchen.

mindfulness exercises for adults

Make mealtimes mindful

As busy women, we can often find ourselves eating breakfast on the go or checking emails or Facebook while we eat lunch. To turn mealtime into a mindfulness ritual, eliminate any distractions and sit down at a table to eat. Notice the aroma of the food. Feel its temperature in your mouth. Pay attention to the taste: is it sweet, salty or sour? Mindful eating can help us to reconnect with our bodies hunger signals and it makes the experience of eating even more enjoyable.

Mindful movement

To exercise mindfully, either choose an activity that promotes mindfulness, such as yoga or walking, or think of your regular exercise as a mini-meditation. Pay attention to your breathing, notice the sensation of your feet hitting the ground, or notice the rhythm and connection between your body and your breath.

mindfulness activities for adults

Be aware of your changing emotions throughout the day

In 24 hours, we can experience many different emotions: joy, sadness, guilt, frustration, boredom, excitement, and many others. Next time you feel a sudden change in your emotional state, notice what it feels like in your body. Even a brief moment of mindfulness can help you to remain calm, instead of reacting on autopilot.

When we spend our days rushing from task to task, and from moment to moment, we end up rushing through our one and only life. Engaging in these short and simple mindfulness activities for adults can help you to appreciate the little moments – the everyday joys and struggles that add up to a happy and whole life.

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5 Simple Mindfulness Exercises You Can Incorporate Into Your Daily Routine

5 Simple Mindfulness Exercises

Rebecca Walker
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  1. December 8, 2015 / 10:38 pm

    Mindful housework … That sounds worth a try! It’s so easy to drift off somewhere else when you’re cleaning

  2. June 13, 2016 / 11:58 am

    I really need to disconnect more from social media. I am not sure if I can bring myself to delete the app though 😛

  3. March 11, 2017 / 9:41 am

    I love your mindfulness exercises. They are very helpful to stay in the present moment and be happier. Digital detoxes!, great suggestion