In recent years, wellness experts have been sharing the incredible benefits of mindfulness practice.
From stress relief to an improved mind-body connection, mindfulness is the epitome of self-care.
Meditation is largely considered the best mindfulness practice.
However, the traditional form of meditation— being still and clearing one’s mind— doesn’t appeal to everyone.
If you’re interested in improving your mindfulness practice but dislike meditation, try these six effective alternatives to find your inner zen.
Take a Spiritual Bath
Taking a relaxing bath has long been a favorite way to relax and unwind after a hard day.
The warm water and relaxing environment melts stress from the body, releases tension, and feels deeply cleansing. A spiritual bath takes those effects to the next level.
According to Wicca Academy, a spiritual bath is a cleansing ritual achieved through intention.
To take a spiritual bath, take the time to clean your bathroom and put together “ingredients” that speak to your experience. For example, you could incorporate candles, flower petals, or fragrant herbs.
Consider your intention as you soak in the water and what you hope to manifest.
This focus could be anything from simple relaxation to success in your career. Focus on creating a positive connection with your intention to improve your mindfulness practice.
Try Forest Bathing
Nature lovers tend to enjoy the mindfulness practice of Shinrin-Yoko, also known as forest bathing.
This mindfulness exercise has been scientifically proven to reduce stress and anxiety, creating a sense of calm that stems from our innate connection with nature.
Find a safe place to walk through the woods. It’s best to have your phone turned off and tucked away for this practice.
However, safety is integral— do what feels right and always tell someone where you’re going.
Start your journey by taking deep breaths, then start walking.
Remember to keep breathing deeply as you use your senses to connect with the forest around you. Touch the leaves, listen to the bird songs, and reconnect with the natural world.
Do a Brain Dump
You won’t always have time for a longer mindfulness practice. Brain dumps are a quick, effective exercise that you can do daily in the morning or before bed.
This journaling-like exercise will help you clear your mind, think creatively and start fresh each day.
Start by gathering paper and a pen. Turn your phone on do-not-disturb, set it out of reach, and put on a timer for 10-15 minutes.
Then, write whatever comes to mind. It could be a reflection of your day, ideas you have for work, goals, and plans for the future, or a creative passage.
The key is to keep writing without overthinking the content. In other words, no editing is allowed during your brain dump.
Tend to Your Plants
Gardening and raising indoor plants has become a popular hobby during the global pandemic.
Like Shinrin-Yoku, tending to your plants ties into the biophilia hypothesis— an expression of our connection with nature.
Take some time to touch your plants, talk to them, and track their progress. Use this time to unplug and enjoy the fruits of your labor.
You can even try the meditative practice of Kokedama— creating potless plant arrangements.
Practice Freestyle Dancing
There’s something to be said for the act of moving your body. In addition to having mood-boosting effects, finding time to move every day contributes to long-term health and wellness.
If the idea of sitting and meditating bores you, try the exact opposite: freestyle dancing.
Turn on some music, tune out the world, and let yourself get lost in the notes. Your body and your mind will thank you.
Find What Fuels You
The key to practicing mindfulness without meditation is to find what fuels you, then be present in that moment.
Your meditation might be cooking a delicious meal, getting lost in a book, or running in the rain.
There’s no wrong way to practice mindfulness— it’s all about finding what fuels you and being intentional about it