31 Ways to Embrace the Present Moment with Mindfulness

With so much going on in everyday life, we can often get caught up in the demands and distractions surrounding us. Add to that living in an environment with active addiction or navigating grief, and it’s no wonder our minds can become ‘full’ with noise. A simple, yet profound, practice that can help to quiet the mental chatter and bring us back to ourselves in the here and now is mindfulness.

What is mindfulness?
Mindfulness is defined by the Greater Good Science Center at the University of California, Berkeley, as maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.¹ It’s about being fully present in each passing moment, with an open-hearted curiosity and acceptance of whatever arises. Ideal for cultivating self-care and self-compassion in just a few moments per day.

How to practice mindfulness?
Mindfulness can be practiced anytime, whether through sitting down to do a meditation, or holding the intention when doing simple practices. If you’d like to try out ways to get some moments of peace in connecting to yourself, you’re welcome to explore the daily prompts below. Different things work for different people, so these prompts are invitations to see what may feel good for you. We’ll be joining in with these mindfulness practices during the month of May at the Blossome Self-care Community, so feel free to join us and share how it’s going! You can share and print this month’s calendar with daily self-care prompts.

31 mindfulness prompts for more presence in May from Blossome
Click here to download a PDF of the mindful moments calendar 

  1. Take three deep breaths, focusing on the sensation of air entering and leaving your body.
  2. Notice three things you can hear right now, without judgment.
  3. Close your eyes and stretch your arms above your head, feeling which muscles are used.
  4. Spend a few minutes gazing at the clouds, observing their shapes and movements.
  5. Enjoy a piece of fruit mindfully, paying attention to its taste, texture, and juiciness.
  6. See how it feels to roll your hips 1cm at a time in a slow, circular motion.
  7. Listen to your favourite song with your full attention, noticing the beat and different sounds.
  8. Light a candle and notice the shapes in the flames.
  9. Take a warm shower and focus on the sensation of water flowing over your body.
  10. Mindfully observe a pet or animals outside, noticing their colours and textures.
  11. Close your eyes and focus on the sensation of your feet touching the ground.
  12. Enjoy a cup of herbal tea, smelling the aroma and savouring each sip.
  13. Put a pen to paper, slowly move it, feel the contact with the paper and see what shapes emerge.
  14. Spend time in nature, noticing the sounds, shapes, and smells around you.
  15. Do a body scan meditation, starting from your toes and slowly moving up to your head.
  16. Listen to the sounds outside your window and see what quieter sounds you can hear.
  17. Take a few minutes to sit quietly and observe your breath, feeling your chest rise and fall.
  18. Practice mindful eating by slowing down and savouring each bite of a snack.
  19. Apply moisturiser with a delicate touch, see how it is to notice every touch.
  20. Take a moment to say a heartfelt thank you to someone who gives you customer service.
  21. Engage in a creative activity like painting or colouring to immerse yourself in the process.
  22. Take a moment to appreciate the beauty of a plant, noticing its colours, shapes, and fragrance.
  23. See if you can notice something new on a regular local walk that you do.
  24. Do an exercise class or go for a jog and tune into your body sensations.
  25. Take some moments to notice the smaller lines on the palm of your hand.
  26. Spend some moments appreciating the details of a part of your home that you enjoy.
  27. Notice the sensation of the sun on your skin when you spend time outdoors.
  28. Watch the sunset or sunrise and observe the changing colours in the sky.
  29. Close your eyes and imagine yourself in a peaceful place, soaking up the tranquility.
  30. Reflect on one thing you learned today and how it can benefit you in the future.
  31. Slowly stroke your hair or skin and notice the sensations.

By trying out these mindfulness practices in your daily routine, you can gently create more space for yourself to build more self-care and self-compassion. You can see what practices may resonate with other people and feel supported in your explorations through the Blossome Self-care Community. It’s where we gather with others affected by a loved one’s struggles with alcohol dependency or addiction, coming together to find kinder ways of living with self-care and self-compassion.

 

¹What is Mindfulness? https://greatergood.berkeley.edu/topic/mindfulness/definition

Kim Moore Blossome

About Kim Mo0re

Kim lost her husband to alcohol dependency in 2017. She created the Blossome Community to help others enduring losing a loved one to alcoholism or addiction find a Pathway to Peace so they can let go of guilt/shame and live with self-compassion and joy.

Have a Wonderful Week

Every Monday morning, start you week on a positive note with a Wonderful Week of Blossoming.