What to get out of this post: 3 mindful activities that can help increase the ability to focus. They have equal benefit for men, women, and children.
- Coloring
- Walking
- Connecting with Nature
Coloring
I find the coloring is pretty easy and good way to practice a laser focus on the ‘here and now’. You want to be intentional about the activity. Meaning, set a time and a find a place you are undisturbed…keep your attention to the coloring and when your mind drifts off (which it will) redirect it back to the physical act of coloring, choosing colors, the texture of the paper, the pens or pencils, the sounds, etc.
Walking
I used to walk and just let my thoughts wander and go from thought to thought, I would work out problems to solve or plan things I needed to do that day. Which is valuable, but the practice of mindfulness walking that trains the mind for focus is a bit different. It is an activity of intention and discipline to stay focused. Each step having intention and observance of the action, and feeling every motion and interaction with the feet to the ground.
The following information is a good to start: A guided ten minute walking meditation by MrsMindfulness. She also posted a soundcloud guided meditation.
I really like the following quote from the guided walking meditation.
“…Aiming to put aside any mental commentary, labeling or judging about what you see, and instead just being present with what is here to be seen…”
https://mrsmindfulness.com/guided-walking-meditation/
Connecting with Nature
Connecting with nature can be done in multiple ways and I’m only scratching the surface here. One way is to observe nature and really focus on the details of what you see. When other thoughts interrupt, use the study to refocus on the nature you are observing. Think about the texture, the smells, the movement, colors, etc.
I started adding pictures and videos of nature on the lifeinspiredreflections instagram account. It’s been really fun to work with my daughter to capture these and post them. We will continue to post more. Here is one of a flower.
Another way to use nature for practicing mindfulness is picturing in your mind of something in nature you’ve seen before. Sit without distraction and close your eyes and visualize every detail…try to rebuild the image in you mind. Even better describe it to someone else with you. It’s harder than you think and does take some practice.
There are several more out there related to nature. The main thing I’m getting out of these is the practice of keeping the mind focused. I find distraction in almost every corner these days and I used to be very intentional with my focus. I am working to get that back and attempt to make it a subconscious skill again.
Thank you for reading…stay tuned for more ways to practice in simplistic ways. Please comment or email easy ways you’ve practiced mindfulness.
