7 mindfulness practices for people who hate meditation
This post is a preview from The Lean In Challenge, a 6-week programme to guide you from overwhelm to embodying change. These practices are designed for those starting out with mindfulness that are easy to stick to when busy. I hope you find these useful.
At a distance mindfulness can seem ‘airy fairy’, but if stripped back to basics, it’s simply practicing how to pause to meet your needs in any given moment. Being able to respond to our needs instead of abandoning them is where we learn to thrive in the everyday’s unpredictabilities.
The act of noticing
Developing mindfulness starts with building awareness, which is the simple act of noticing. As Master Zen teacher Thich Nhat Hahn puts it, Mindfulness “is a serene encounter with reality” where your thoughts are in the present moment.
“When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace and love.” – Thich Nhat Hanh
So mindfulness is a reality check and a way back to ourselves. Our days are filled with distractions and demands that can get us lost and clouded from the present. The thickness of the fog varies, but the causes are often the same. Mindfulness is a practice of clearing the way so we can recalibrate with the present and find a way out of the fog we’ve often created for ourselves.
As an added bonus, you’ll naturally develop your intuitive and empathic skills too. But remember, it takes repeated actions to establish change, so take your time and lean in.
Let’s get started.
Your challenge
The practices shared below will help you develop your awareness like another human sense. If you stick to it, expect to become more in touch with your body, your needs, your feelings and your energy as they fluctuate.
I advise you to try at least 3 techniques to explore, what works better for you, what doesn’t and what will take a few tries before understanding its effectiveness.
As an added bonus, you’ll naturally develop your intuitive, empathic, and body awareness skills too. But remember, it takes continuous action to create change, so the more you repeat these practices, the more you will benefit from them.
Mindful waking
This is my favourite mindfulness practice. The moments before you fully awaken and open your eyes, follow these steps:
Silently ask yourself “How am I feeling?”
Listen to your internal response without judgement
Connect with your heartbeat using your mind or hands
Observe any tension in your body – from your feet to your head
Then practice 10 gradual, deep breaths:
In through the nose – chest to the ceiling, imagine the ground holding you sturdily
Out through the mouth – rib cage to the spine, feel yourself sinking into what’s beneath you
Speak aloud:
“To serve myself today I need to ________.
I give myself permission at any moment to ________.
I let go of any expectations that do not serve me today.”Complete the exercise by gradually getting out of bed – turn to your side, let your legs hang out of the bed, then push yourself up, and continue your day
Mindful walking
Go for an intentional walk. Decide whether to walk freely or to a destination to anchor your progress. As you begin your walk, engage with each of your eight senses:
Touch:
Observe the feeling of the outdoor air against your skin. Touch textures as you pass by, like to a smooth leaf, or a rough brick.
Sight:
Observe the natural movements around you. Bring your focus to what you can see. For example, moving branches, colours that stand out to you, birds fluttering, the subtle movement of clouds, the rhythmic motion of others walking nearby, your clothes that fold with every stride.
Sound:
Listen to the sounds nearby and at a distance. Notice each sound individually and how the sounds come together as an outdoor chorus. What are the tones, textures and volume? Whether its busy or tranquil, try to identify which sounds you can hear and where they are coming from.
Smell:
With each breath notice the ambient smells around you, such as the earthy smell of concrete, musky smell of mud, fresh smell of water and aromatic fragrance of food places. Name each smell as you walk.
Taste:
Engage with your tongue and assess what you can taste in your mouth. As you take a sip of your drink or a bite of a snack observe the flavours you taste: sweet, bitter, salty, sour, spicy, savoury, hot and cold.
Movement:
With each step, feel the connection of your feet as you plant them on the ground. Notice the texture of the ground beneath you and the length of your strides. Feel the power surge from your sole up through your legs, hips, torso, neck and arms. Feel your muscles and joints move in synchronicity with every step.
Balance:
Notice how every step placed allows you to recalibrate and remain balanced. Notice what is in your periphery as you look around you. What is up is up and what is down is down.
Interoception:
Experience the rhythm of your breath with each step as your chest rises towards the sky and collapses to hug your heart. Feel your blood pulsing around your body as you adjust from a slow stroll to a brisk walk and back again.
You can practice connecting with each sense one at a time to avoid sensory or cognitive overwhelm. Givning your mind one thing to focus on when help you to feel regulated. When you complete your walk, notice how you feel within your surroundings. Perhaps you’re noting more of what’s around you, or perhaps you’re feeling more at ease or clear-headed.
Mindful breathing
Sit in a place of comfort. Allow yourself a few moments to quieten the mind. Then follow this mindful breathing practice from Thich Nhat Hahn to meet and move your feelings. As you take comfortable deep breaths, repeat these statements aloud between them:
Breathing in “I know that anger is here”
Breathing out ”I know that the anger is me”
Breathing in “I know that anger is unpleasant”
Breathing out “I know this feeling will pass”
Breathing in “I am calm”
“Breathing out “I know I am strong enough to take care of this anger”
Mindful action
When completing chores around the home or even eating a meal, follow this practice to calm your mind and ease into the present. Spend time observing what you are doing and describing each movement. Look at the nature of the objects you are handling, describe its form and how you are interacting with it.
This practice allows us to be completely present with the task at hand instead of daydreaming or obsessing in our mind.
For example, when washing the dishes, pick up a plate and call it a plate, describe the plate as warm, place the plate in the water and watch the bubbles engulf the plate. As you clean the plate, notice the texture and the fluid movement of the water as it dances around the surface. When the plate is clean say this plate is clean.
This may feel awkward at first, but when we direct our mind to what we are seeing and doing, we no longer allow our thoughts to dominate our actions. For example, we could be obsessing over how many dishes there are, how little time you have to do the dishes or the many other chores you’re yet to do. Through mindfulness, you fully engage in the process and accept it for what it is. Through acceptance we can find pleasure in the mundane.
Mindful affirmations
Affirmations are a powerful way to observe what is in your way of leading in the present moment. Repeat these affirmations to clear the fog.
My name is _______
I feel _______
I am troubled by _______
I am scared of _______
I have neglected _______
I am preoccupied by _______
My inner child needs _______
I forgive myself for _______
I would like to _______
I feel drawn to _______
I let go of _______
I invite in _______
Gradually, I will _______
These statements help you to make sense of ambiguous feelings and identify what’s influencing you. The last statement, “Gradually I will…”, is deliberately focuses on the incremental steps you will take, recognising transformation is gradual not instant.
Mindful reflection
Particularly good for moments of ruminating and anxiety, look into a reflective surface for 30 seconds in silence. This could be a mirror, a bowl of water, or glass. Observe what arises in your mind as you observe your reflection staring back at you, then repeat:
“I accept the reflection presented to me. I honour the present moment. What I need right now is…. I acknowledge I lost my way. When I leave, I will return to myself.”
Mindful body scan
When you are feeling out of sorts or low energy, practice this mindful body scan.
Lay, sit or stand comfortably
Close your eyes and take a few nourishing breaths
Reopen your eyes and complete these statements:
My body needs fuel to fuel me
I listen to my body when it speaks
My body tells me I am feeling __________
In my body this shows up as _________
My mind is occupied with _________
I am capable of responding to this feeling
I trust in my body to do what’s best for me
I ask my body to release _________ with my breath
Take 5 deep, gradual breaths into the parts of your body you identified and repeat “I release _______.” until you feel a shift of energy.
Then complete your mindfulness exercise with “I invite in the _______ energy that most serves me in this moment.”
If you ever get stuck
If you ever get stuck or frustrated during these exercises, repeat these affirmations:
“Mindfulness is a practice. This practice takes practice. I will remain a student as I learn.”
That’s it! While this is a guide, what’s most important is following what feels most natural to you. Feel free to adapt any of the practices above to meet your preferences. Practice for a week and see how you get on.
If you’d like to explore mindfulness practices in more depth, I cover this during integrated coaching sessions, and offer 1-1 mindfulness mentoring online and in person. Find out more about coaching and enquire about mentoring.
