Meditation can be a daunting concept for newcomers. But, when you focus on the purpose of meditation, you can see that it doesn’t have to be complicated.
The practice is based on the skills of awareness and healthy perspective. There are hundreds of ways you can train your brain into improving these abilities – by meditating without meditating – so you can start to have a calmer mind.
If you’re interested in learning to develop your mindfulness without following stereotypical reflection exercises, here are 10 ways you can add meditation to your daily routine.
1. Go for a walk
The NHS recommends that you do 30 minutes of brisk walking every day. While you’re on these walks, however, it’s easy for thoughts of your mounting to-do list to distract you.
Acknowledging these stressful thoughts is important. But, if you notice your mind wandering as you walk, shift your focus to your surroundings. Paying attention to the movement of your feet, the sounds of nature, or the way your dog’s tail wags will help you be more self-aware.
2. Go to the cinema
Although a trip to the cinema or theatre may seem like cheating, both are easy ways to give yourself a break from your thoughts for a few hours.
Relaxing in a dark room allows you to put all your stress aside while you become swept up in the story, banishing thoughts of your everyday life. And once you leave, you’ll feel calmer and refreshed, and so more capable of dealing with your problems.
3. Draw a picture
Pick up a pencil or paintbrush and focus on the image that you want to transfer to the paper or canvas. The more engaged you are in your work, and the sensation of the tool in your hand, the quieter your thoughts will be.
If you have no artistic experience, it’s the perfect opportunity to learn a new skill!
If you find the technical aspects of drawing frustrating, you can always purchase a colouring book to ensure all your concentration is on your work.
4. Build something
Having a project to focus on is an excellent way to settle your mind.
Whether you’re building a Lego set or a piece of flat-pack furniture, simply following the instructions and paying attention to the sensory experience of the building process can develop your self-awareness skills.
Plus, you’ll be rewarded with the extra satisfaction of the completed product!
5. Catch up on your chores
Housework is unavoidable, so you might as well practise meditating while you’re doing it. Focus on the feeling of your laundry as you fold it, the scent of the food as you’re cooking, or the movement of the vacuum across your carpet.
You might not be able to meditate while completing all the different chores that running a household requires, but don’t worry. Finding one or two things that allow you to practise mindfulness will help you control your thoughts, even if it’s only for five minutes a day.
6. Sing in a choir
There are many local choir groups across the country, so consider tracking down the one closest to you!
You’re forced to be mindful at the moment you’re singing, as you have to concentrate on the lyrics, the notes you need to hit, and the music itself.
Even better, though, you will also gain a sense of community as you join a new group of friends in learning a new skill and creating something beautiful.
7. Try something new
Whether it’s a new recipe, hobby, or walking route, do something you’ve never done before. Doing something new taps into our innate sense of curiosity, which can lead to a strong sense of satisfaction.
Furthermore, doing something new takes more brain power than completing a task you’re used to.
Although this feeling can be slightly uncomfortable, pushing yourself out of your comfort zone, rather than functioning on autopilot, can be refreshing.
8. Calm down in stressful situations
Meditation doesn’t always have to be relaxing. If you find yourself in a stressful situation, it is the perfect time to use your new mindfulness skills to calm yourself down.
Recognise and acknowledge your thoughts, but also be critical of them. Is your imagination running away from you? If your brain jumps to worst-case scenarios, take a deep breath, and use logic to shut those thoughts down so you don’t make yourself panic.
9. Watch the world go by
Allow yourself a few minutes to focus on something unimportant. Sit on a park bench and watch people go by, gaze out of a window, or focus on the flames of a fireplace.
The purpose of meditation is not to stop thinking entirely, because trying to ignore all your thoughts never works. Instead, you want to turn your attention to something else to force your thoughts to slow down.
10. Write your feelings down
Even if you don’t do it regularly, journaling is a brilliant way to check in with your mind. Listening to your thoughts and writing them down can be incredibly cathartic.
Open a fresh notebook, find yourself a scrap piece of paper, or open a new document on your laptop and write down your thoughts as they cross your mind. Listen to them, acknowledge them, and then allow them to move on.
Get in touch
If you want to experience calm when it comes to your finances, we can help.
Please get in touch by email at enquiries@hda-ifa.co.uk or call 01242 514563.
