The list is simple. Basically, whenever I have a little quiet time so I can reflect on the present moment.
1. Doctors offices, lines, or waiting rooms
Mentally scan your body, think about why you’re there in the first place. Be present and in-tune with your body so you can give them a full, truthful report.
2. Walking to the office or in between errands
I love walking mindfulness practices! It’s so simple and makes your walk more enjoyable. All you have to do is open your eyes and observe your surroundings. What do you see, what do you hear, what do you feel? Is it hot, windy, are your shoes loud on the ground? Use your different senses to be present.
3. Picking up groceries
Think about all the food you’re waiting on to be loaded into your car and how you’ll use it to nourish your body. Did you buy some of your favorite foods that you’re looking forward to, or did you buy some new foods for recipes you’re going to try out? Similar to mindful eating, think about you food, where it comes from, and how you’ll use it in your life.
4. Folding laundry
Look at each piece of clothing while you’re folding. And recall memories of when you’re worn them, or how confident or comfy you feel when you wear them. Notice and appreciate the clothes and how they represent you, or a family member, and add some fun flair to your life. Laundry doesn’t have to be a boring chore! Add some mindfulness to it and be present.
5. In the shower
Here’s another opportunity for a body scan, but this time think about how the water feels when it hits each part of your body. Is a hot shower helping to relax your muscles, or is a cold shower helping to wake you up and energize you? What if you treated your shower like a relaxing spa experience instead of rehashing conversations you wish had gone differently.
Blocking out time for meditation is great, and I highly recommend it, but practicing mindfulness throughout the day is just as important. What are you most likely doing during all those above tasks? My guess is looking at your phone, multi-tasking, or letting your mind wander thinking through the bazillion things you need to get done. How about next time you’re doing something where you have a moment to yourself, stop your mind from wandering and focus on exactly what you’re experiencing then and there.
These are simple ways to practice self-care and mindfulness, and again, it doesn’t add any more time to your already busy schedule. You’re not blocking separate time out to think about things, you’re just using the time you already have in a different manner.
What are some other places you can practice mindfulness while you’re on-the-go?