Mindfulness Without Apps
Type “mindfulness” into the app store on your phone and you’ll be presented with many options. For some, these options are great ways to bring nonjudgmental awareness to the present moment. But, there are ways to become more mindful in your life without the use of apps. Try these three activities that you can do without your phone.
Five-Finger Breathing
Do you have a lot going on? Is your mind racing on the long list of things to do? This breathing technique can help ground you when you’re anxious by engaging several of your senses. Using sight and touch and adding in breathing allows your brain to focus on something other than the stressors in life. Breathing alone is less effective in decreasing anxiety because your mind only focuses on your breath and worried thoughts can still sneak in. Even if the stress comes back, perhaps you’ve quieted your mind enough to handle it better.
What to do
- Place your index finger of one hand on the outside bottom of your pinky of the other hand.
- As you breathe in, move your index finger up the outside of your pinky. Watch your index finger as it moves.
- As you breathe out, move your index finger down the inside of your pinky. Again, watch your index finger.
- Breathe in again as you trace up your ring finger, watching your index finger the whole time.
- Repeat this process until you move your index finger around your entire hand. If you’d like, reverse the process starting with your thumb and ending with your pinky.
Walk Mindfully
Next time you stroll around the block or the local track, try to let go of the flood of thoughts entering your mind and notice the little things around you that you don’t typically notice.
What to do
- Begin by telling yourself “I’m going to walk mindfully.” Take a long, deep breath in then breathe out and start walking.
- Each time you lift your leg and place it back down, notice what you feel (e.g., the pressure of the ground on your heel and toes, the breeze on your face).
- Observe how your body moves from one step to the next.
- Repeat this process throughout your walk.
- It’s natural for your mind to wander. Just acknowledge it and think about the mindful practice.
Begin and End Each Day With Mindfulness
You might find it difficult to practice mindfulness throughout your day, so taking advantage of waking up and going to sleep can help. Waking up mindfully can set you up to be more aware throughout the rest of your day.
What to do when waking up
- Notice how each body part feels as your brain begins to wake up
- Notice your breath. Slowly stretch your muscles.
- Don’t rush to jump out of bed. Spend a few minutes trying to focus your attention on your body and not what the day might bring.
What to do when going to sleep
- As you lay down, observe the physical connection between your body and the bed. Feel the weight of your head on the pillow. How do your comforter and sheets feel?
- Close your eyes.
- Use all your senses to take in the experiences your body is feeling as you drift off to sleep (e.g., how your arms feel against your sheets, the sounds you hear).
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