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Mindfulness on the move
You can be mindful doing literally anything, as Bill Gates famously is doing the washing up.... Practising mindfulness can help you calm down and focus when you need it, even when you’re scrubbed.
Things you can do
Focus on one of the following for 10 seconds (or as long as you want!)
Rub your fingertips together. Really notice the rete ridges moving over each other. Fully immerse yourself in the sensory experience.
Notice your breath.... perhaps the rise and fall of your chest or tummy, or the movement of air over your top lip. Perhaps you notice the temperature change on the inside of your nose. Or the sound of the breath entering and leaving your body.
Notice your breath.... perhaps the rise and fall of your chest or tummy, or the movement of air over your top lip. Perhaps you notice the temperature change on the inside of your nose. Or the sound of the breath entering and leaving your body.
Notice your anchor points. Your bum on the seat, your feet in your shoes, the sensation of whatever you are holding in your hands.
Try the 5-4-3-2-1 technique
Work through your senses and notice and name:
5 things you can see,
4 things you can feel,
3 things you can hear,
2 things you can smell and
1 thing you can taste.
5 things you can see,
4 things you can feel,
3 things you can hear,
2 things you can smell and
1 thing you can taste.
Mindfulness on the move
Some people can’t think of anything worse than sitting still and prefer moving meditation, walking, swimming, cycling or doing an activity like washing up or gardening.
Some apps, such as Headspace, have guided audio for this, and you can find a walking meditation script below, to read or pre-record.
While traditional meditation techniques while driving are not recommended for obvious reasons, this is an interesting blog about the potential of cultivating mindfulness awareness while driving.
Related Resources
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