Beyond Meditation: Exploring Inner and Outer Practices for Mindful Living
While meditation is often hailed as the most effective method for achieving mindfulness, there are plenty of other paths you can explore. If you struggle with the traditional seated practice or question its effectiveness, don't worry—you can still discover greater happiness and peace of mind through a range of physical and mental exercises.
what is mindfulness?
Mindfulness involves focusing on the present moment with a nonjudgmental awareness of your thoughts, emotions, and experiences. It means being fully aware of your inner and outer surroundings, tuning into your senses, thoughts, and feelings without judgment or impulsive reactions.
Unlike anxiety or worry, which often involve a sense of fear or unease about the future, mindfulness is characterized by acceptance and a slight sense of curiosity. It's about acknowledging your thoughts and feelings as they arise, without getting caught up in them or trying to change them. This state of awareness allows you to respond to situations with clarity and compassion, rather than reacting impulsively based on past experiences or future concerns.
You may find that these activities are beneficial on their own or they may strengthen your ability and interest in meditating.
Whatever path you follow, try these ideas for becoming fully present.
Outer mindfulness practices involve focusing your awareness on the external world and your interactions with it. These practices help you become more present and attentive to the world around you.
Breathe deep. Engaging with your breath is a practice you can do anywhere. Pay attention to each inhalation and exhalation. You’ll feel stronger and calmer.
Do yoga. Yoga connects your mind, body, spirit, and breath. As a bonus, Adho Mukha Svanasana (downward facing dog) and other asanas will open up your hips so you can sit more comfortably if you decide to meditate later. It also allows a space for greater awareness in your body.
Relax your muscles. Progressive relaxation facilitates awareness, as well as sleep. Scan your body from head to foot. Systematically tense and release each muscle.
Grounding Exercise: Sit or stand with your feet firmly planted on the ground. Close your eyes and feel the connection between your feet and the earth. Notice any sensations in your body and bring your awareness to the present moment.
Tai Chi. Karate and other martial arts involve much more than fighting. Regardless of what you’ve seen in the movies, building your character is more important than chopping blocks of wood by hand.
Drink tea. Tea ceremonies are another tradition to encourage mindfulness. If you’re doing this at home, try giving your full attention to any food or drink.
Nature Walk: Take a walk outside and focus on your surroundings. Notice the sights, sounds, and smells of nature. Pay attention to the sensation of your feet touching the ground and the rhythm of your breath.
Inner practices involve turning your awareness inward to focus on your thoughts, emotions, and sensations. Inner mindfulness practices help you develop greater self-awareness and emotional regulation.
Slow down. Moving deliberately promotes mindfulness. Consider the purpose behind your daily activities. Take time to enjoy life instead of rushing from one activity to another.
Focus. Give your full attention to one task at a time. Turn off your phone when you’re having dinner with your family. Listen closely to ordinary conversations and falling rain.
Let go of judgements. Accept your thoughts, feelings, and experiences without guilt or shame. Love yourself for who you are now. Take pleasure in learning and growing. Forgive yourself and others for disappointments and mistakes.
Live in the present. Concentrate on today rather than regretting the past or worrying about the future. Take pleasure in ordinary things like the smell of coffee or the texture of soft cotton sheets.
You don’t have to miss out on the benefits of mindfulness just because you’re uncomfortable sitting for long periods or troubled by disturbing thoughts. Your morning commute or a formal tea ceremony can also be occasions to connect with the here and now.
Keep it brief. You may be reluctant to meditate because you tried to do too much too soon. Sit down for a few minutes at first and increase your time gradually.
Walk and stretch. If your knees ache when you sit too long, you can meditate on your feet. Walk around your living room or back yard. Take small steps and notice how your feet make contact with the ground.
Manage stress. Does meditation stir up troubling emotions for you? It’s natural to feel uneasy at times during your practice when you’re facing thoughts that you may usually keep under wraps. Remember that you’re making progress each time you accept the truth and find a way to deal with it.
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