Mindful March, a project by Action for Happiness, urges us to incorporate mindfulness into our daily routine throughout the month. But what is being mindful? Mindfulness is being present and aware of our thoughts, feelings, sensations, and environment. It includes acceptance, focusing on thoughts and feelings without judgment and being aware of the present moment instead of dwelling on the past or worrying about the future.

My therapist often advises me to be more aware of my thoughts and actions. Although I do try to practice mindfulness occasionally, I admit that I don’t do it as frequently as I should. Having an entire month dedicated to this practice serves as a helpful reminder to make an effort to include it in my routine a few times a week. Engaging in mindfulness exercises has been shown to have numerous benefits, such as lowering stress levels, alleviating depression, enhancing overall health, and enhancing emotional regulation and self-discipline. Now, let’s explore 5 easy mindfulness activities that you can integrate into your daily routine to enhance your mental health.

1. Perform a body scan:

• Get comfortable by either sitting or lying down.
• Observe and enjoy your surroundings.
• Close your eyes or relax your vision.
• Start by focusing on your head: Pay attention to any tightness, unease, or other feelings you may be experiencing.
• Now shift your focus lower to your body. Slowly move down your body. Observe your neck, shoulders, arms, hands, chest, back, hips, legs, and feet.
• Take a moment to observe your breath as it enters and exits your body.
• Go back to any places of strain. Concentrate on parts of your body that are tense.
• Pay attention to the peaceful sensations that now encompass your entire body.

2. Three-part therapeutic breathing

Part One: Breathe in deeply through your nostrils, feel your stomach gently expand as the air fills your lungs. As you exhale, engage your core muscles by tightening your abs and pulling your belly button towards your spine, releasing as much air as you can from your lungs.

Part Two: Similar to part one, but with an extra action. Breathe in using your nose, letting your stomach and then your rib cage expand. While exhaling through your nose, push out all the air from your rib cage and stomach until they are completely empty.

Part Three: Go a step further. Breathe in through your nostrils, letting your abdomen expand as you take in the breath into your lungs and ribs, and then guide the breath to your upper chest, your pectoral muscles, and collarbone. Release a complete exhale.

3. Enjoy your meals:

• Ensure that you eliminate any potential distractions during meals to fully savor the experience of eating and accurately recognize when you have had enough.
• If you’re gobbling down your meal, chances are you’re not properly chewing it. Chewing aids in the breakdown of food, making it more easily absorbed by the body.
• Value the small intricacies of your meal. Pay attention to the aroma, the feel, and any other sensations that you experience while eating. Consider the labor involved in preparing and serving the food.
• Try to extend the duration of your meal to 20 minutes. Your brain needs approximately that amount of time to receive the message from your body that you are no longer hungry.

4. Listen intentionally using the HEAR method:

• HALT: Stop what you are doing and focus all of your attention.
• ENJOY: Savor the moment as you open yourself up to receiving any information that comes your way, whether you were expecting it or not.
• ASK: Question your understanding of their intentions and seek clarification if necessary. Approach conversations with a sense of curiosity and willingness to learn.
• REFLECT: Reflect on the conversation by summarizing what you heard. This helps to demonstrate your attentive listening.

5. Reflect in nature:

• Stop and feel the sun on your skin.
• Pay attention to the various noises in the environment.
• Practice grounding by removing your shoes, lying on the ground, or gardening.
• Allow your mind to wander.

By dedicating a few minutes a day to slow down, breathe deeply, and appreciate our surroundings, we can discover serenity amidst the chaos of our lives. Let’s use this month to center ourselves, nurture appreciation, and stay mindful of the small pleasures we encounter every day. Here’s to a March filled with consciousness, where every instant becomes a chance for tranquility and personal development.