Mindful Activities for Adults to Help You Relax and Unwind
We all know that being stressed can actually make you less productive and that the pressures of work, school and home life can become stressful quickly. We understand that we should relax and unwind from time to time, but the challenges of modern life often make it difficult to find that balance. Between work, home responsibilities, family commitments, and social obligations, it can be challenging to carve out time for ourselves.
That’s where these mindful activities for adults come in!
Mindful activities are practical stress relievers because they help you focus on what’s happening around you instead of the relentless stream of things running through your head. It’s not only about relaxation – mind-focusing activities can also be great for improving memory, reducing stress, and boosting your mood. These relaxing and mind-stimulating activities are perfect for unwinding at the end of a long day or during your day if you find an opportunity arises!
If you’re trying to make time for mindful activities, you need something compact, convenient, and accessible. Fortunately, there are many easy ways to relax and unwind that can be done just about anywhere. Read on for more information.
General Mindfulness Principles
Being mindful is about focusing all your attention on one thing in the present moment and pausing the endless flow of thoughts, emotions, and sensations running through your head. Mindfulness is about paying attention and observing rather than reacting.
It is important to remember that mindfulness involves seeing and experiencing things as they are and letting go of preconceived ideas. Doing so can elicit a very different daily experience!
Go outside when possible
Where you can, try and get outdoors for some mindfulness time. There are so many benefits to your mental health from spending time outdoors, so pairing this with mindful activities is a recipe for improved mood and wellbeing. If you can’t get outdoors every time, this is fine; try to when you can.
Don’t try to do too much at once
Some mindful activities can be done in a few minutes, while others can take significantly longer. You don’t need to pack in as many activities as possible in a day. Instead, focus on one thing at a time, and do something every day that allows you to take a break from the stresses of daily life and recharge your energy.
Do what works for you
While some activities are designed for a specific purpose, others are more general. If you find an activity that works exceptionally well for you, add it to your routine. You don’t have to try every single one of these ideas. Just choose the ones that feel like the best fit, and you’ll be well on your way to reducing your daily stress levels.
It’s not about the activity; it’s about the state of mind
Following are some examples of activities that you can perform mindfully. In truth, you can perform almost any action mindfully to achieve positive outcomes for your mental wellbeing! The way you do it, rather than what you do, counts.
Slow down, limit your thoughts to only what is happening right now, take notice of all the sensations and feelings you are experiencing, and be truly present in the moment.
Mindful Walking
Mindful walking is an excellent way to quiet your mind, relax your body and improve your physical health. Whether you walk outside or indoors, you can use this activity as an opportunity to clear your head and calm your emotions.
By making walking a mindful activity, you can use this time to take a break from the rest of your life and all the stresses associated with it. Whether you walk in a nearby park, along a quiet neighbourhood street, or on a treadmill indoors, any walk can be a chance to clear your head and get away from it all.
While doing this activity, make sure to:
- Listen to your body – which muscles feel tense? Are you sore, tired, or energized?
- Listen to your senses – what can you hear, see, and smell?
- Feel the connection to the ground with each step, the breeze on your skin
Mindful Eating and Drinking
As it is something we do so often, and frequently with other distractions around us, most people eat without pausing to pay attention to the occasion. Mindful eating involves slowing down and taking notice of the experience of consuming your food.
Focus on your food’s appearance, taste, smell, temperature and texture.
Avoid distractions like television, social media, and reading during this time.
Slow down and enjoy the experience of eating. You can also try tasting your favourite foods while chewing slowly or tasting a drink while sipping it slowly. Drinking water can be very calming, and hot drinks can also be savoured mindfully.
Mindful Bathing
A bath can be a great way to relax and unwind at the end of a long day. You can choose a calming scent for the water, like lavender, or use an aromatherapy oil blend. Add some bubbles, candles, or soft music, and you have the perfect space for relaxation.
Make sure to use the time to unwind. Avoid doing anything else, like checking your phone or reading. Instead, focus on your breathing, the warmth of the water, and the feel of the bubbles or water on your skin. You can also try meditating in the bath, which is an excellent way to calm and focus your mind.
Your daily shower can also be a good place to squeeze a bit of mindfulness into your day. Just before you turn off the water, close your eyes and focus on that current moment for a few seconds. Feel the warmth, the feeling of the water hitting your skin and running down, your wet hair pressed against your neck or back, and take a few deep breaths. This only takes a moment (we all know not to waste water!) but is a great way to recenter yourself and fit mindfulness into even the busiest schedule.
Gardening
If you have access to a garden or potted plants, gardening is a great mindful activity for those interested in the hobby. When tending to your plants, make sure to focus on the present moment and observe the colours, textures, shapes and progress of your plants.
You can also try growing indoor plants in pots or using products that create indoor gardens.
If you need added inspiration, choose plants that you find visually stunning or that grow in exciting ways. Perhaps you want to grow only native plants or plants that attract specific birds or insects. A little bit of research can go a long way in determining what you want to grow, which helps with the likely longevity of this activity.
Mindful Colouring
Colouring books for adults are a prevalent trend right now, and for a good reason. Colouring is a great mindful activity that can help you de-stress and focus your attention.
Many adult colouring books are available, from intricate mandalas to nature scenes to easy-to-follow patterns. Choose an image that interests you, and then focus all your attention on the page. Stay in the moment and keep your thoughts in check, and you can use this as a great way to reduce stress and relax.
Whilst many people find paper and pencil their preferred method for this activity, if you are more digitally inclined, you can also try digital colouring through an app or website.
Mindful Breathing
Focusing on your breathing can help you control your emotions and calm down. Taking slower and deeper breaths has several effects on your body, including slowing your heart rate and lowering stress levels.
Additionally, if while slowing your breathing, you can also focus on the process mindfully by pausing your racing thoughts and thinking only about your present sensations, these advantages are multiplied.
There are specific structured methods you can use to help you with this. Visualizations or guided breathing exercises are the most common, with apps like Calm or Headspace leaders in this field. These can be helpful for more extended or more focused breathing exercises.
Whether you only have time for three focused breaths or you find half an hour for a guided exercise, mindful breathing is one of the most flexible, accessible activities on this list.
Aromatherapy
Scented candles, incense, essential oils, or flowers can trigger pleasant memories and help you relax.
If you don’t have a specific scent in mind, find an essential oil blend for use in a diffuser that appeals to you and smells calming, or try out a scented candle with a light, soothing scent. If you’re using a diffuser, follow the directions carefully, and always be cautious around fire and candles. Additionally, be considerate of those around you in any shared spaces.
The scents you choose don’t have to be related to any particular feeling. You can find a blend that’s supposed to be good for relaxation, or you can select scents that you enjoy. Make sure to find subtle ones, and don’t overpower your space.
Spend a few minutes when you first release the scent breathing deeply and noticing how it makes you feel. Notice that, sometimes, each breath you take has a subtly different scent due to the varying concentrations of chemical compounds in the air. These observations are the mindfulness aspect of aromatherapy. Continue your tasks after a few minutes of mindfulness with the scent in the background. You should begin to feel the benefits of a more relaxed and focused mind.
Listening to Music
For many people, music is one of the most enjoyable things in life, and there are ways to listen to music as a mindfulness activity. Be sure to choose a song or playlist with the vibe you need, whether that be one of reflection, quiet optimism, enthusiasm and energy or otherwise.
To make this a mindful activity:
- Pay close attention to the lyrics, the rhythm and the melody
- Pick out what instruments you can hear and what they do throughout the song
- Think about the message being conveyed and how the elements work together to express that intention
It can also be a great way to connect with your emotions and thoughts. For instance, you can consider things like – what does this song make you feel? How do these emotions translate onto your body?
Make sure to keep your thoughts on only the current song and how it is affecting you for a mindful experience.
Mindful Questioning and Body Awareness
Mindful questioning and body awareness are closely linked in that the practice of mindful questioning often begins with an examination of the current state of your body and mind. From there, it can proceed beyond to other types of questions.
Asking yourself questions such as “What am I feeling?” and “Why am I feeling this way?” can help you to become more aware of your emotions and bodily sensations. Paying attention to your body can also help you identify any areas of tension or stress, which can be addressed using breathing, stretching and muscle-relaxing techniques. By becoming more aware of your mind and body, you can let go of negative thoughts or feelings and become more settled.
For more information about how to start with Mindfulness Questioning and what to ask yourself, check out “Mindfulness Questions for Improved Mental Clarity”, another post from Lore of Life.
Sun Soaking
Spending time in the sun (for reasonable durations) has been associated with innumerable health benefits to nutrition and physical health, sleep patterns and general mood. If you have time while getting your daily rays, adding a mindfulness component to this can significantly benefit your mental wellbeing.
While soaking up the sunlight either outside or in a sunny window position indoors, consider how it feels – the warmth on your skin, the patches of shadow, the light reflections off objects around you. Close your eyes and feel it. Acknowledge the positive effects it has on your body, then take a moment to notice how you feel physically. Then turn your attention to your mind. How does it feel? Are you feeling more relaxed or calm?
Just be sure that, if you are spending extended periods in the sun, you are also looking after your physical health and using protective measures to avoid sunburn and other side effects from sun exposure.
Spending time with Animals
Spending time with animals has been shown to lower stress levels, improve moods, and provide a sense of wellbeing. Here are some mindful activities you can do with your furry friends to help you relax and unwind.
- Take your dog for a park walk and notice all the sights and sounds around you. I’m sure they deserve a cuddle and a treat when you get home, too
- If you have a backyard or a nearby park, take some time to sit outside and watch the birds or squirrels
- Visit a local farm or petting zoo and spend some time playing with the animals there
- Combine this activity with the previous one if you have a cat – sit in the sun with them for pats and a quiet moment
- If you took to gardening as above, the birds or insects you have attracted could also be fascinating to watch
Remember, if you are interacting with wildlife, please take care to protect yourself and them. Wild animals don’t often like to be touched, and if you are feeding them, please ensure it is only in small amounts of nutritionally appropriate foods, and this is allowed in your local area.
Conclusion
When it comes to relaxation, people do many different things. However, not all activities are created equal.
Many benefits arise from incorporating mindful activities into your day. With these tried-and-true methods outlined above, there is no excuse for not being able to fit this into your routine. These activities aren’t just for when you feel stressed or anxious. They’re also great for improving your general mental health, wellbeing, and capacity for dealing with stressors. Start slow, choose the activities which make sense to you, and make it a habit, and you will begin to feel the benefits.
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