- Do you enjoy walking slowly?
- Do you like quiet places?
- technique /tek-NEEK/
- attention /uh-TEN-shuhn/
- explore /ik-SPLAWR/
- comfort /KUHM-fert/
- calm /kahm/
[noun] – a way of doing an activity that needs skill
Frying an egg is a basic cooking technique.
[noun] – notice, thought, or interest
His attention was on the television.
[verb] – to search and discover (about something)
We will explore flowers for our science class next month.
[noun] – a pleasant feeling of being relaxed and free from pain
She liked staying in the comfort of the temple.
[adjective] – peaceful, quiet, and without worry
I heard the calm sound of the bamboo swaying in the wind.
1. Notice your breath
Amishi Jha, professor of psychology at the University of Miami recommends turning your attention to your breath, without trying to control your breathing.
2. Try a body scan
A body scan is a technique to return attention to the body. You can do this by putting attention on one body part at a time, stopping to explore any feelings, then continuing with other parts of your body.
3. Listen to your surroundings
Outdoor sounds can be helpful too. Take a few minutes to hear the buzzing fan, passing cars, and chirping birds.
4. Take a mindfulness walk
Another way you can practice mindfulness is to take a walk. Patricia Rockman, director of education at the Centre for Mindfulness Studies in Toronto, recommends that you choose a small space where you can walk back and forth and lead your attention in a specific way.
5. Practice some loving kindness
The loving kindness practice is all about feeling the love — for yourself and others. Travis M. Spencer, a meditation facilitator, uses these lines during his workshops: “”may I be happy, may I be healthy, may I be filled with loving kindness.”” This is a good practice that you can try saying every day.
There are also free meditation apps that can guide you. Props or special skills are not needed. You can start in the comfort of your home. Anyone can practice mindfulness for a calmer mind.
True or False:
- According to Amishi Ja, mindfulness is paying attention to our present experiences with openness.
- A body scan is a technique that helps return attention to the body.
- Choose a small area when taking a mindfulness walk.
- Loving kindness is all about feeling love only for others.
- You need special skills in practicing mindfulness.
Fill in the blanks:
- I want to ______ paintings this weekend.
- The teacher told the student to pay _________ during class.
- She likes to stay in the _____ of her room.
- My brother taught me different photography _______ .
- The beautiful garden made me _______ .