24 Simple Activities To Begin Practising Mindfulness

Today, many people talk interchangeably about mindfulness or meditation. Yet when you have never practised mindfulness before, knowing where to start can be puzzling.
When I started looking deeper into different mindfulness, I thought I would discover people telling me about meditation, but I was wrong. I discovered many ways to begin practising mindfulness, which I could include in my daily routine.

What is mindfulness?

Mindfulness is being present and aware of where and what we are doing. It is not reacting, becoming stressed or overwhelmed by our surroundings or our own thoughts. Mindfulness is about being in the present wholeheartedly.

"With mindfulness, you can establish yourself in the present in order to touch the wonders of life that are available in that moment."

Thich Nhat Hanh

Mindfulness is observing your thoughts, emotions and sensations as they come and go in the environment where you are at that current moment.
Observing thoughts makes us aware of our reactions to ourselves and the world around us. We also become aware of how we speak to ourselves and others. By being aware of our emotions, we can develop the ability to deal with difficult emotions.

Knowing and understanding our sensations helps us understand how we react in different scenarios. Observing our sensations helps us understand our moods, fears, ourselves and our body.

"Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it."

Eckhart Tolle

Common Mindfulness Myths

Many myths surround mindfulness, creating misconceptions about its practice. One myth is that mindfulness requires a lot of time and long meditation sessions, but it can be practiced in just a few minutes daily. Another misconception is that it demands complete silence, whereas mindfulness can be cultivated in noisy environments or during daily activities. Some believe mindfulness is about eliminating all thoughts, but it’s more about observing them non-judgmentally. Additionally, people often think mindfulness is purely for relaxation, but it helps engage fully with emotions, including discomfort, to foster self-awareness and emotional resilience.

Myth 1 - Time.

Mindfulness doesn't have to take long. There is a misconception that mindfulness requires lots of time or you need to just sit in silence. Mindfulness does not take lots of time, for there are many ways to do something mindfully. As practising mindfulness is the art of being mindful and present in the action, you are currently doing.

Practising mindfulness can be as simple as being fully present in a conversation you are having with someone, being mindful as you clean your teeth or do the dishes.

I started practising mindfulness first by observing my actions in conversations and interactions with the people around me. I quickly realised I wasn't reacting as I wanted to in some environments and decided to observe my thoughts more.

Myth 2 - Silence.

Mindfulness is sitting in silence. Mindfulness is often spoken about interchangeably with meditation. Neither mindfulness nor meditation is about sitting in silence. Meditation is focusing on an object, quite often the breath. Whereas mindfulness is about being aware of the present moment and purposely observing it.

Every day is filled with many moments in which it is possible to integrate mindfulness into our lives.

I commenced mindful walking by integrating a slow awareness walk at the end of my power walks. Now, I go mindfully walking more often. I find it a great way to transition between different activities or destress from the day.

Myth 3 - Eliminating thoughts.

A common myth about mindfulness is that it requires the elimination of all thoughts. However, mindfulness isn't about suppressing or avoiding thoughts but rather observing them without judgment. Instead of striving for a blank mind, the goal is to notice thoughts as they arise, acknowledge them, and gently return focus to the present moment. This practice helps build self-awareness and reduces the habit of getting caught up in mental chatter. By accepting thoughts without attachment, mindfulness fosters emotional resilience and mental clarity.

Myth 4 - Solely for relaxation.

A common myth is that mindfulness is solely for relaxation. While it can indeed help reduce stress, its purpose goes beyond simply inducing calmness. Mindfulness helps individuals fully engage with their emotions, including uncomfortable or challenging ones. By acknowledging and sitting with discomfort, rather than avoiding or numbing it, mindfulness fosters greater self-awareness and emotional resilience. This process of observing emotions without judgment enables individuals to respond more skillfully to life's challenges, enhancing overall mental well-being and emotional regulation, rather than just seeking relaxation alone.

24 Easy ways to begin practising mindfulness.

Getting started with practising mindfulness is amazingly easy, as it can be included easily into your daily routine. These 24 mindful habits are a great way to begin practising mindfulness.

1. Wake up early. I started waking up early every day after reading 'The Morning Miracle' and implementing the personal growth strategies recommended in the book.

2. Breathe Deeply. Deep breathing is so easy to do at any time or day. See the 30 second video in this post on how to breathe deeply.

3. Set a daily intention. Setting a daily intention is something I do every day by asking myself this one question. The question helps me to focus and be productive on my goals.

4. Visualize your ideal day. To visualize your ideal day find a quiet spot and think about a future day you would like to have in maybe in 3-5 years time. Picture in your mind the ideal day. Sometimes when you visualize your ideal day you can see things you can be doing today that are part of your future ideal day. The 10 questions in this article on why visualizing your ideal day is good for your future may assist you with imagining your ideal day.

5. Live purposefully. We all live our lives differently. I like to include aspects of my ideal day into my daily routine. The action may be only small, or it may be a mindful walk on the beach. Whatever action I choose to include in my day, I wholeheartedly enjoy.

6. Express meaningful appreciation. Every day, there is something to be grateful for. Every day, there are people to appreciate. Saying thank you to those who assist you or write what you are grateful for in a journal. When you really are appreciative and express it, you make the people around you happier as well as yourself.

7. Solely focus on your goal. Decide which goal you would like to focus on and give your full attention. When you have long term goals, it can take time to reach them. Giving your goals a little time each day or a few days a week helps you achieve them. If you are looking for more inspiring goals, here are 100 life goals.

8. Write in a journal. In a journal, if you have one or on a piece of paper, write your thoughts or what you are grateful for today. Journaling takes some practice. When you get used to just writing first thing in the morning, it can be healing. Waking up and expressing what you are grateful for today also helps you start positively. Some day, you may not know what to write about. Here are some journal prompts to help you journal.

9. Mindful walking. Mindful walking is the practice of bringing full awareness to each step, focusing on sensations, breath, and surrounds. It allow you to connect with the present moment, calming the mind and body, and enhancing mental clarity while recuing stress and anxiety through conscious movement.
   I love how peaceful and relaxing mindful walking is. When I first started mindful walking, I would be present with my thoughts as I walked. However, with time, I learned to be present with the sounds, smells, and views of the environment I was in. When I'm out walking, I always find time to include a mindful walk.

10. Say Affirmations. Affirmations for mindfulness help ground you in the present moment promoting calm, self-awareness and a compassionate mindset towards yourself.

11. Mindful eating. Mindful eating involves fully experiencing the taste, texture and smell of food while paying attention to hunger and satiety cues. By slowing down and eating with intention, it helps promote healthier eating habits and strengthens your connection with your body's nutritional needs.
    At a resilience building course, I was given a Lindt chocolate, the round chocolate balls. I am a chocoholic so the challenge of paying attention to the Lindt chocolate by looking at the wrapper without touching the chocolate, picking up the chocolate and smelling it, next opening it only a little to see if more aromas are sensed. By this time I was already salivating for the chocolate. Before eating the chocolate the participants in the course including me were told to lick the chocolate, place it in our mouths but not bite into it. Finally we got to savour the chocolate. The challenge opened up new pathways of eating mindfully.

12. Observe the clouds. Observing clouds is a mindfulness practice because it engages your attention fully in the present moment. As you watch the clouds shift, change shape, and move across the sky, you focus on their impermanence, fostering a sense of calm and presence. This simple act encourages non-judgmental awareness, where instead of labeling or analyzing, you simply observe, allowing thoughts and feelings to arise and pass like clouds themselves. It’s a way to quiet the mind, reduce stress, and cultivate mindfulness by connecting to the flow of nature.

13. Take a break from technology. Taking a break from technology is mindfulness because it helps you disconnect from distractions, allowing you to be fully present. It encourages awareness of your surroundings, reduces stress, and fosters mental clarity. This intentional pause enables you to engage with the moment without the noise of constant notifications.

    

14. Take time to reflect

15. Draw or colour a picture

16. Write down your thoughts

17. Connect with your senses

18. Declutter one space

19. Listen to music

20. Create a vision board

21. Be in the moment

22. Get a good night's sleep

23. Meditate
    For many years, I had heard people say they mediated or sat in silence. Curious, I decided to try meditation. At first, when I practised sitting in silence, my mind would wander. I'd think about how silly it felt or even am I wasting time. Over time I learnt that I could push a thought away and sit in silence.

24. Get lost in the flow of doing what you love.

    

The Present Moment of Mindfulness

Mindfulness is all about grounding oneself in the present moment, cultivating an awareness of the here and now without judgment or distraction. The present moment is where life unfolds, yet it’s often missed due to overthinking about the past or worrying about the future. By practicing mindfulness, we train our minds to observe what is happening right now, from our breath to the sensations in our body, to the sounds around us.

This awareness brings clarity and focus. It allows us to break free from the autopilot mode that often governs daily life, giving us a sense of control and peace. When we fully engage with the present, even mundane tasks take on new meaning, and we experience a deeper connection with the world around us.

"Be happy in the moment, that's enough. Each moment is all we need, not more."

Mother Teresa

Mindfulness also teaches us to acknowledge emotions and thoughts as they arise, without being overwhelmed by them. This practice builds resilience, helping us to manage stress, anxiety, and negative thinking patterns. By embracing the present moment, we learn to accept life as it is, which is the key to cultivating inner peace and personal growth.

Trying different mindful habits is a great way to start practising mindfulness. Playing mindfulness bingo gives you the opportunity to experience different mindfulness techniques. Over 24 days try each one and on the 25th day do your favourite mindful habit again.

As you engage in mindful methods tune into the activities you do and your senses. Observe how you feel. With each activity, aim to stay in the present, not the future or the past.