Fifteen 15-Minutes Mindfulness Activities to Reduce Stress and Increase Calmness and Happiness
Here is a list of 15 mindfulness activities that can do them anytime or anywhere to reduce stress and increase calmness and happiness. These 15-minute mindfulness activities are very simple and easy to do. These activities can be done alone or with a group, and they only take a few minutes to complete. Enjoy!
1. Breathing
This mindfulness activity is probably the most popular mindfulness activity and it is also very easy to do.
Just sit down in a comfortable position and close your eyes. Then, focus on your breath and count each inhale and exhale. Take a few deep breaths and focus on the sensation of the air entering and leaving your lungs.
If you want to know how to get started on mindful breathing, click here to read more on it.
2. Body Scan
Just sit or lie down in a comfortable position and close your eyes. Starting at your toes, focus your attention on each part of your body, moving up to your head. Notice any tension or pain in your body and try to release it.
Notice how your body feels and try to relax each part of your body.
You can also do progressive muscle relaxation which is similar to the body scan, except that you focus on specific muscle groups.
Similarly, just sit or lie down in a comfortable position and close your eyes. Then, focus on different muscle groups and tighten them for a few seconds before relaxing them.
3. Sense Meditation
Focus on one sense at a time and really try to notice all the details you can about what you are experiencing. For example, if you are focusing on your sense of smell, you might notice the different smells in your environment and how they change over time. If it is on your sense of hearing, just focus on the sounds around you.
If you are focusing on your sense of taste, notice the different flavors in your food and how they change as you eat. Notice the texture of your food and how it feels in your mouth.
4. Visualization
Picture yourself in a calm and relaxing place. Focus on the details of what you see, hear, and feel.
For example, imagine yourself sitting on a beach watching the waves crash against the shore. The sun is shining and a gentle wind is rustling your hair. You can hear the sound of seagulls and the sound of waves crashing against the rocks. You feel the warmth of the sun on your skin and the sand between your toes.
The visualization of such imagery will immediately wash you with a sense of calmness and peace.
5. Play With Your Pet (If You Have One!)
Assuming you have a pet, spend some time playing with your pet. This can be anything from playing fetch to simply petting them and spending time with them. This is a great opportunity to take a break from whatever you are doing and just focus on the present moment. Be aware of the sensations you feel when you are interacting with your pet, and try to let go of any other thoughts that may be running through your head.
6. Guided Meditation
There are many different guided meditation recordings available online or on apps like Headspace. Find one that you like and follow along. You can also try different meditation techniques, such as focusing on a mantra or your body.
7. Mindful Movement
Mindful movement can include any kind of movement, from gentle stretching and yoga to more vigorous exercise such as running and dancing. It can also include more creative movements such as Tai Chi or Qigong.
The key is to focus your attention on your body and your breath as you move and to be aware of your thoughts and emotions. You can also focus on a specific part of your body, or on a particular sensation such as the feel of your feet on the ground, or the movement of your breath in your chest.
8. Connect With A Loved One
Spend 15 minutes to stay in touch with your loved ones, whether it is through phone calls, video chats, or even just writing and sending each other snail mail. These connections will help keep you feeling supported and loved, even when you are physically apart.
9. Gratitude
Think of things in your life that you are grateful for, no matter how small. This could be something as simple as the sun shining or a good cup of coffee.
10. Loving-Kindness Meditation
Send thoughts of love and kindness to yourself and others. This could be something as simple as wishing yourself or others happiness, health, or peace.
11. Nature
Spend time outside and really notice the world around you. Pay attention to the sounds of the birds, the feel of the sun on your skin, or the smell of the flowers.
12. Art
Look at a piece of art and really notice the colors, shapes, and textures. See if you can find something new each time you look at it.
You can also experiment with mindful drawing or coloring. It is easy to do. Just draw a picture and focus on the lines and shapes you are drawing or color a picture and focus on the colors you are using.
Also, pay attention to your body and how it feels to draw or color.
13. Journaling
Write about your day or anything that is on your mind. You can also use journaling as a way to process your emotions or to set goals.
14. Music
Listen to your favorite music and really pay attention to the sounds. Focus on the different instruments and sounds in the music. See if you can identify all the different instruments being used.
15. Mindful Walking
Take a slow stroll outside, and observe your surroundings. Take in the sights, sounds, and scents that surround you. Also, pay attention to your body and how it feels to walk.
In Summary
Mindfulness can help you relax, relieve stress, and improve your mood. These 15-minute mindfulness activities are very simple and easy to do. You can do them anytime or activity during your workday. Try it today!
If you are interested to get some perspective as to why mindfulness can be achieved in just 15 minutes, click here to an article by Harvard.
