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Mindfulness Activities for Adults: A Beginner’s Guide
Last Updated on February 11, 2024 by Tracey McGrath
Mindfulness is when you are present in this moment right here right now.6 It helps reduce stress, anxiety, and improve your sense of well-being.4 But sometimes it can feel hard, downright impossible, to stop what you’re doing and just be present, right? You’re a busy mom but you know you also want to be present for your little ones.
What’s so great about mindfulness is that you can literally practice anytime anywhere! Here are some simple mindfulness activities for adults to try. Pick one whenever you need to find a little bit of calm in your daily life.
Deep breathing
Noticing your breath is one mindfulness activity for adults that you always have access to. You simply get still and notice your breath. That’s it! You can notice it coming in and out of your nostrils, your belly or chest rising and falling. You don’t necessarily need to find a quiet place or sit down. You can do it waiting in line at a store or while sitting in your car. It helps to calm you down which often gives you the chance to look at things differently.
Practice meditation
Meditation is a mindfulness activity but not all mindfulness activities are meditation.7 With meditation you are finding a quiet place and setting aside intentional time. You begin by choosing what your focus will rest on. Your attention could be directed at your breath or a mantra or your senses. Make sure you are comfortable before beginning your meditation. Close your eyes and take a few deep breaths. Extend your exhale longer than your inhale. Breathe in for a count of 3 and breathe out for a count of 6. This helps to calm your nervous system and tells your mind that you’re safe.1
Just FYI, you will have thoughts while you meditate. It’s inevitable. Don’t worry! It just means you’re alive and your brain is working. When you have thoughts, you simply notice them and label them. For example, you’re thinking about what your to-do list. Stop, notice that you’re thinking and label it as planning or a memory or just thinking. You will then be able to let the thought go.
You can also try guided meditations online or on meditation apps. Check out my article Top Apps for Meditation to find out which apps are my favorites!
Mindful Art
Another great mindfulness activity for adults is doing art. Have you ever said, “I can’t even draw a stick figure”? If so give me a sec to explain how you too are creative. Humans are creative beings. We all have the ability to create. Think back to when you were a 3 or 4-year-old kid. Did you ever question your ability to draw or color? Tap into that creative spirit.
You can be mindful with art by simply coloring or doodling. Just notice the colors you choose, how they look when you apply them to paper, the smell of the markers, and the lines you create. Just a few minutes can reduce stress and create a sense of calm.3 I have a ton of mindful art resources if you want more exercises! These mindfulness activities are also great for overcoming negative self-talk, and feeling more creative and calm. Check out my article What is Mindful Art? for more info!
Mindful movement
Mindful movement practices like yoga and tai chi can help you connect with your body. Studies show they also reduce stress.2 This type of exercise involves slow movements that also help you to connect with your breath. They can help you improve your flexibility and strength and help you to relax. Another great thing about these mindful movement activities are that they require very little equipment, if any. And you can do them with your family!
You can find classes at local studios, or try online videos or apps to get started. I love Yogaworks and The Class by Taryn Toomey for mindful movement practices. Remember to listen to your body and only do what feels comfortable for you.
Mindful Eating
A great mindfulness activity for adults is mindful eating or walking. These are daily activities that you know you’re going to do. And it’s simple to make them mindful! Basically, you take your time, be intentional and notice the sensations. You can take time to savor each bite. Notice the colors on your plate. Notice the flavors and textures. Notice how your mouth moves and teeth work to chew up your food. Notice how you start to salivate even before the food reaches your mouth. Notice when you feel full or need a drink of water.
Mindful Walking
You can even be mindful when walking! This is a great way to sneak in a mindfulness activity every day. Pay attention to your surroundings and the sensations in your body as you walk. What’s the temperature of the air? How are you noticing that? Are raindrops hitting your head? How does it feel? What thoughts or memories do these sensations trigger? Notice how your feet hit the sidewalk, how your knees bend at just the right moment. Notice how your arms sway or don’t. By being fully present in the moment, you can build in gratitude for your surroundings.
Visualization
Guided imagery or visualization exercises can be a powerful tool for mindfulness. These exercises involve imagining a scene in your mind. It could be a beautiful blue ocean or a lovely green forest path. Or you can imagine your dream home. Or you in any dream location doing something you love.
Simply close your eyes, take a few deep breaths, and imagine yourself in your dream location. Allow yourself to relax. See if you can notice any details. What does your environment look like? Feel the temperature of the air. Notice what you’re wearing. Notice how you look and feel. What is going on around you? What are you doing in this place? Just by imagining yourself in this dream scenario, you can feel more relaxed. Try it out for yourself today.
Need help? Grab a FREE guided meditation from me!
Let’s Connect!
Using these mindfulness activities for adults can help you reconnect with the calm stillness inside of you. It is always there for you to access to feel calmer and more connected to the present.
I teach stressed-out women how to feel calmer and more peaceful with mindful art techniques that literally anyone can do!
If you want to learn how to relax in a fun way and tap into your creativity then check out my digital course, Becoming Blissful with Mindful Art. You’ll also learn how to use meditation, journaling and EFT tapping techniques to help let go of your negative self-talk. You can feel more connected to that loving, creative voice that you know is inside of you!
Frequently Asked Questions about Mindfulness Activities for Adults:
Meditation is when you take an intentional time and space to sit quietly and focus on your object of attention. This could be you focusing on your breath or a mantra. Mindfulness is being present and mindful of your surroundings, feelings, and sensations. Meditation is a mindfulness practice but mindfulness is not necessarily meditation.
You always have your breath and body with you. One of the easiest mindfulness practices is to notice your breath and your 5 senses. Take in a few deep breaths. Close your eyes to take note of what you’re tasting, smelling, seeing behind your eyelids, hearing, and touching.
Absolutely! There’s tons of research on this. Here are just a few benefits cited from the American Psychological Association: improves focus and memory, reduces ruminating thoughts, helps to regulate emotions, enhances self-insight and improves your immune system.5
References:
- https://www.psychologytoday.com/us/blog/the-athletes-way/201905/longer-exhalations-are-easy-way-hack-your-vagus-nerve
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/
- https://reset.me/study/study-creativity-can-reduce-stress-and-become-a-habit/
- https://newsinhealth.nih.gov/2021/06/mindfulness-your-health#:~:text=Studies%20suggest%20that%20focusing%20on,help%20people%20cope%20with%20pain.
- https://www.apa.org/monitor/2012/07-08/ce-corner
- https://www.mindful.org/what-is-mindfulness/
- https://chopra.com/articles/explaining-the-difference-between-mindfulness-meditation
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.
Tracey McGrath is an artist and pharmacist. She is on a journey to share how mindful art can help women with their mental health. She is a certified mindful art teacher by the International Mindfulness and Meditation Alliance and a certified meditation teacher by UnPlug Meditation Studio. She is also a Duke Health & Well-Being Usui Reiki Level 3 Master Practitioner as well as a Certified Strategic Life Coach and Certified EFT Practitioner by Priority Academy. She earned her doctorate of pharmacy from UNC Eshelman School of Pharmacy in 2004.