Mindfulness: 5 Exercises With No Breath Work Required

Orange. Yellow. Red. Green. I perched on a bench, following the leaves as they spiraled away from a young tree in the yard. As a person who is naturally anxious, watching the leaves fall in the autumn is an oasis for me. The word "meditation" often brings images of someone sitting in peace with a focus on their breath, somehow inching them closer to paradise. Yet, for me, the season's gift is my paragon of mindfulness meditation.

Mindfulness is a focus on the present moment. Yet, with minds that rarely silence, contact with the present can be intimidating. While formal mindfulness practices abound, they can be found just as easily in the everyday. One might argue that the more personal a mindfulness exercise, the more meaningful. What follows are five nontraditional mindfulness strategies.

1. Experiencing a Bonfire

Crackles, smoke, and the ever-changing colors of a bonfire's flame are unmistakably beautiful. Watching, listening to, and experiencing the whole of a bonfire offers a unique mindfulness strategy. By engaging multiple senses at once, this practice can capture your focus.

2. Singing

If you've ever enjoyed singing, you might know the perfect momentary space that the voice can create. Following a song or even humming a few tones can be a mindfulness practice. It's natural for us to judge our voices, so noticing those judgments and refocusing on the song adds an extra challenge to this particular exercise.

3. Tracing the Clouds

When was the last time you looked up at the clouds? We often do this as children but not so much as adults. You might be surprised by the beauty the sky holds each day. Just taking a few minutes to look up and trace the outline of a cloud is a simple mindfulness exercise.

4. Listening to the Birds

Birdsongs offer an entry to the moment. While listening to a bird's song, it is nearly impossible to focus on a past or future bird chirp. Refocusing repeatedly on the sounds and appreciating the moment are among my favorite mindfulness strategies.

5. Taking a Sip of Water

Even taking a sip of water and focusing on the taste is a way to practice mindfulness. Focusing on nourishment and using the sip as an anchor to the present has the potential to be immensely grounding.

Closing

Mindfulness meditation can sound intimidating for an anxious person. Still, whether we intend to or not, most of us experience mindfulness each day. Taking time to practice mindfulness throughout the day can serve to strengthen our abilities to be mindful.