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10 Mindfulness Activities to Find Calm at Any Age
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Nov 30, 2022
Today we are sharing 10 Mindful Activities to Find Calm! What is a mindfulness activity you ask? They are activities to keep you gracious and at ease. You won't want to miss this one! #mindfulness #mindfulactivities #calm #mentalhealth #howtofindcalm
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Karen Glasser here and welcome to your
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mental health I'm here with my co-host
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and Son Rob Glasser how are you Rob
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I'm doing okay how about you I am doing
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great thanks
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um we talk about the topics that shape
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mental health today we teach the
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importance of inclusion and we share why
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we should be kind so whether you're here
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live or on replay we love you make sure
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you let us know where you're tuning in
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from so today we are going back to a
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topic that we love and that is
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mindfulness and we are going to be
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talking about 10 mindful activities to
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find calm so Rob what did you find out
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there
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all right so thanks to
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blog.homeedics.com they wrote down uh 10
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easy uh exercise to perform at home
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however most things you can do out as
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well if you need a quick pick me up too
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first off they write they say practicing
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mindfulness is a great way to take some
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time to focus on yourself pay attention
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to your feelings and identify the things
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that cause you stress so on mindfulness
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exercise is basically something to keep
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you uh for all intent purposes here calm
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and stress-free uh many mindfulness
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activities they continue exist to help
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you become more comfortable with the
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practice and hold on to a mindful
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attitude throughout your day so number
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one of their exercises is simply being
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present and it all goes back to our mind
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our um importance of now uh the basic
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point of this one is to just be
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um sit stand look do whatever adjective
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verbs I know grammar whatever verbs you
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want to use
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um just be there
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um most of the time they say close your
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eyes but to be honest with you sometimes
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I enjoy just looking out the window or
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looking at my dogs or looking at my wife
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and just kind of just just sitting
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um but being present is something you
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can do for free no need to have any
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accessories
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um and it takes very little time to do
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you can do it for short as five minutes
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or as long as an hour or more depending
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on uh the time of or what kind of yeah I
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guess or your schedule I should say yeah
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um all right so that's the first one the
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second one here we talked about before
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as well uh deep breathing
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um taking multiple deep breaths in and
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out and
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you're done that's really it
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um deep breathing not only helps you
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actually increase your ability to
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breathe in and out it actually does help
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your lung function we're not interesting
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enough but it also helps you remove any
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I guess stressful negativity I don't
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know if there's other kind of negativity
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but any negativity that might be uh
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happening at the moment
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um and again it's also it it the
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physicality of it actually makes me feel
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better and more commonly mental part of
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it because when I do get a big deep
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breath of air in my lungs and I exhale
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my body just whoo I just feel great and
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I also think it's the correct I think
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the breathing also it's since it's
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physical it's distracting it just it
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destroy it distracts you from the stress
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that you're feeling in that moment
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because you're taking that big huge
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breath and that's why I think physical
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activity and breathing
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it it works because it it distracts you
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yeah I was just surprised to know that
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it actually made me feel good physically
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along with actually bringing me back to
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right you know to the moment
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um all right so so far so good number
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three body scanning
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um excuse me so to start your body skin
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they say sit or lie on your back on a
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carpet which is your mat or bed you can
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also sit in a chair and relax with a
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good posture once you've found that
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posture you stay still you take some
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deep breaths you pay attention to your
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breathing and then you start into the
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skin and you're basically just feeling
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out what's uh going on and to be honest
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with you I cannot tell you the science
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behind it I don't understand it however
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from a point of view of strictly just
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enjoying the moment it is nice to just
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kind of wiggle your toes wiggle your
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fingers feel your neck and your head and
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just kind of go through all the organs
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and all the parts right and just kind of
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let it go and I think that's the
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important part I don't think you need to
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necessarily know what's going on I think
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just being in the thing and enjoying
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your body is the important part and
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that's what I do I enjoy the body and I
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sit in and yeah and I do that too but I
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actually add another component because I
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was taught this years and years ago that
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you when you're scanning your body you
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pretend like that particular part of
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your body is wound up really really
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tight and you're feeling it like a
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rubber band and then it releases and so
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you do that with every part of your body
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I think it has something to do with
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hypnosis if I recall that it's literally
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self-hypnosis you can do that but it's
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again it's appreciating every part of
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your body and it takes you out of your
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head no no pun intended yeah I can't do
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that when you did I've tried it before
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and it actually physically hurt too much
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to do so I went back to just the regular
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um
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metaphorically feeling your body all
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right number four and this is also a
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very simple one that we've talked about
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and this is the one I do mostly it's the
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seated meditation and it's literally
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just that in a seated position where you
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are comfortable you sit
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and you enjoy it you think you watch uh
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you can do what uh you do and listen to
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some music you can do what we do maybe
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watch a video or you can just sit and do
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absolutely nothing for 15 minutes and
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just look around close your eyes do
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whatever you want to this is probably
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the easiest thing to do considering most
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of the day right or sitting so why not
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turn off the TV for a minute shut off
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your phone for a second and just give
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yourself five right again all these
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things there's no time limit to do if
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you only have a few use the few if you
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have a long time go for it I'm the one
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that you know when I do my exercise in
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the morning because it's early I do like
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an eight to ten minute exercise so why
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not do the same thing for my meditation
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to keep my focus I don't want to sit
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there for 32 an hour and lose focus so
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I'm gonna find a video or a whatever
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that's maybe five maybe ten minutes if
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I'm feeling in the mood but seating is
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definitely the easiest one I think
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because
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you're doing it now the funny thing is
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because you know people say sitting too
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much is bad however this is kind of a
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different way of doing it and you can
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also move to a different area so let's
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say you have like a bean bag like we do
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all right a squishy chair something that
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you can sink into so I would advise if
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you want to do something of one of these
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try the seated it's probably the easiest
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and you can do the be present while
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you're seated right you know right and
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again you know some some teachers will
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have you sit cross-legged some some
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teachers will have you sit with your
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feet on the ground so that you are
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grounded I tend to sit cross-legged
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um it just it's actually funny you just
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said that because I'm reading through it
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it's talking about from Hindu and
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Buddhist Traditions you do the Lotus
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position which is the cross-legged thing
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so it's actually funny that you just
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brought that up right and and I and so I
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that's all I knew I didn't I thought
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that's how I'm supposed to do it and so
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that's how I did it now I can't even do
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it the other way when I try to like put
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my feet on the ground I get very
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uncomfortable because it it shifts my
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entire body and what they said here is
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they said you don't have to do it that
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way you can just do it whatever way you
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feel like doing it so in your case that
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is your way other people might do I do
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my feet on the floor I do the cross leg
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it depends on how I'm feeling that day I
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just kind of you know mix it up
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um oh there you go so Chris yeah there
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you go so she she and I do the
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cross-legged together
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um it is it is fairly more comfy
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especially when you're not you know
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you're just in your socks and you're
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just sitting there uh maybe you're still
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in your pajamas you're kind of in comfy
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clothes it's a lot you guys have a
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special place you do this like I do this
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on my my living room couch not right now
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however yeah we did have a room we went
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to but really anywhere that we have the
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TV that we can do because you can you
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can basically download the app on any TV
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as long as we have a couch or a chair we
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can do it pretty much anywhere
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right we feel like doing it but we'll
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probably go back to finding a room it
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just once we do that now number five
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actually my therapist brought up to me
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once before the walking meditation and I
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think you've kind of done that before
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you brought that up and really what
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you're doing now be careful you don't
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want to close your eyes what are you
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doing this that's not a good idea but
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what you're doing here is you're really
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enjoying the outdoors or if you're doing
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it inside you're enjoying the vicinity
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so they recommend three things to do
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while doing so uh pay attention to your
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breathing
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don't focus on it don't change it just
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notice number two try to walk with a
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rhythm
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um I tend to stride so I have like 50
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steps for one normal person in my one
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stride however when I do focus on trying
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to walk normally I will
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um try to get myself in a regular
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walking Rhythm and that's also more so
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you know if I'm playing a game if I'm
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actually looking for something I do try
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to make myself slow down to actually see
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what I can see number three pay
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attention to your surroundings
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especially crossing your streets walking
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Outdoors you don't want to walk
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somewhere you're not supposed to but
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really walking meditation is I I think
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it's a misnomer I think it's more of a
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take a walk I think it's more of an
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exercise in
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um
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scenery but you're enjoying the scenery
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while you're going to me I don't like
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the meditation next to it it kind of it
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sounds weird but I get what the what the
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yeah
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I totally do that I do a walk I do it
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with my dog I mean that when I walk my
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Christopher my little doggie I I am
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doing a walking meditation and I find
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myself because have you ever noticed
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dogs are very inquisitive they smell
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everything they want to look at
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everything right and I find myself now
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wanting to get curious with him to see
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what is it that is
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no I'm not gonna sit but you get the
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idea I'm literally so I am appreciating
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the outdoors and seeing things that I
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probably wouldn't see or even look at if
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I didn't have the dog so I look at the
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trees I look at the sun I feel it I walk
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I feel it if it's cold if it's hot so a
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walking meditation might just do the
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trick for you guys yeah I mean if you
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enjoy walking generally uh it's super
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fun and honestly what I you know I like
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I like the outdoors so when I can go
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when I hike again somewhere that's what
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I would do I would watch the scenery
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watch the birds watch the mountains if
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I'm lucky enough to be out there early
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enough to see like the other day I woke
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up so early I got to see the sun coming
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up from the window that was pretty cool
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so you know you look at the things that
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you can see that you might not see
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regularly and you know you enjoy it
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number six here goes to you because I
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know you one I'm sorry it goes to me you
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don't like these ones as much but it's
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the guided uh guided is usually the
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voice that says you know all right right
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now take two deep breaths right now
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close your eyes when I open your eyes
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and it's great though honestly and I'm
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taking a page from you I know
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um once in a while I do enjoy the
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waterfall scenes I do enjoy the island
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scenes where all it is is just the
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nature
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um I don't know why I just sometimes I
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there's countdown timers I don't know if
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you've ever seen those before but it's
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basically they're used for classrooms
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but you can watch them on YouTube and
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it's a 5 10 or more minute and all it is
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is a really nice scenery for five
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minutes and I love that but for a while
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I was doing guided and I go back uh
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there's good full I like them uh there's
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uh what oh we brought up one the other
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day I think it was um I use calm for
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that
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um there's the inside time or all that
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stuff it's good it it is one for those
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who are used to doing it more so
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otherwise
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go into it later you know it might not
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be the off the bat for personally do it
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after you've done something else and
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then see if you like it if you hate
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hearing somebody's voice then just stick
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to the ones where it's visual or music
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or that's the thing I think that for
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beginners guided meditation actually
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helps because you don't know what you're
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doing and if somebody helps you oh okay
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there's a bigger point though at a
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certain point if the guys or the gal is
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talking too much and is taking you out
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of that meditative piece then you start
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doing what I do and then you start
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listening to music and I since I've
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learned the skills from the teachers
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because they're amazing I ca I know what
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I have to do to meditate so I think I
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think guided is a great way to start if
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you're tuning in right now let us know
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what you think about any of these um
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different ways to be mindful
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all right number seven your morning wake
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up or your morning wake-up call
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um morning meditation can be refreshing
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refreshing way to start each day they
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begin by paying close attention to how
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your body feels after you wake up you
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can take better stock of your status
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before diving into your responsibilities
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I'm going to tweak this a little bit
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because number eight actually goes into
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what we do in the morning but morning
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wake up I would say is
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uh take a few minutes to kind of conform
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to what you're doing and figure out what
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you want to do
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um we do you know we exercise we do our
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meditation stuff like that but even
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before you get out maybe while you're
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brushing your teeth maybe while you're
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getting dressed whatever it is just kind
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of take stock of what it is you're going
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to do what you've got to do what you
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don't have to do all that stuff and
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that's your morning wake-up call that's
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your you know okay what am I doing how
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am I feeling what do I want to do what
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do I want to relax on what do I want to
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do and that's your your wake up
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think of it as the hotel wake up it's
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like they call you in the morning and go
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hey this is your wake-up call right
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that's when you begin the day so think
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of it as the guy or girl on the phone
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who you know calls you and says hey it's
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time to wake up it's 7 A.M so that's
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that one but I want to move into eight
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because eight is something that we that
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I feel you know fully is a is a big
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thing
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um
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yeah okay yeah I can see that yeah okay
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I can see that too as well so number
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eight here mindful exercise and workout
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so I always always look for the physical
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over the mental to make sure that my
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body is low because if your body is not
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well the rest of you can't be so
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obviously you want your heart your lungs
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your body your brain your head
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everything would be good so mindful
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exercising is just like regular
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exercising right but 99 of people will
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tell you if they're a runner if they're
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a biker if they do cardio if they do
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weight lifting all of that is mindful
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why because they're focusing on the task
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at hand so a lot of Runners will tell
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you and I've actually seen this on
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YouTube that they run for the betterment
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of themselves for no other reason they
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don't necessarily run much for the
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physical anymore I mean that's obviously
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the bonus because you're keeping it
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you're right but they run because it
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just makes them feel good
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I'm sorry I heard a scream
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um so
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um mindful exercise whether it's at home
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whether it's out whatever is very
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important and you know me I'm big on it
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like I do it every morning I do in the
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afternoon exercise needs to be part of
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your routine right why not make it more
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enjoyable by actually doing something
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fun hey you know for those who might be
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Runners for those who might be weight
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lifters if you know anybody watch the
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Olympics people who were doing gym that
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they've been doing that for so long it
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becomes a part of them that it's not
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really a job anymore it's actually
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yeah it's something fun so I would
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recommend just getting the blood flowing
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do all that number nine is mindful yoga
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which kind of seems like a redundancy
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here however
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um I guess you know if you do it right
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you are being mindful as well I would
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just say do some yoga because yoga keeps
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you in the present
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um
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I'm not too much to say on this one
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because like I told you I don't really
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do it because I don't find a need for
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um I know we both have mats I think
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we've used them all of like three times
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but it's a popular activity to do so if
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you are not somebody who wants to get
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physical or sweaty do yoga it's good for
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the body but it's also good for the mind
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last one they have here this goes right
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to you is the journaling
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and I talked about this morning on my
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session actually how for me my type of
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journaling is what we're doing here it's
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the
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um
16:39
the verbal
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me teaching somebody me sharing
16:43
something allows me to journal my
16:46
thoughts out so for me I don't want to
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write down I don't like writing down
16:50
because I read something out I put it
16:51
away it goes to die in a pile and then I
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see it five years later and go what was
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this so for me my kind of journaling is
16:57
this it's telling you guys things that I
17:00
know and the more I research the more I
17:02
learn I actually know more than I
17:04
realize I knew so it's kind of a fun you
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know thing but for someone like you who
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does Journal it's a great way to put
17:10
your stuff down so whether it's a
17:12
physical journal and we're going to show
17:13
some in a minute or just a piece of
17:15
paper or notepad writing things down is
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a good way to
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you know Let it go so let it go right oh
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no I
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I'm I love journaling I I have more
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journals than than I should but I love
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journaling and and sometimes I Journal
17:32
my thoughts sometimes I Journal a list
17:34
of things that I have to do today
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sometimes I Journal uh my feelings so I
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I use my journal for many many different
17:41
things and I also do something kind of
17:43
cool I do an index so for when you were
17:46
saying I was laughing when you said you
17:47
know you put it in the corner somewhere
17:49
and you forget what you wrote and what
17:50
is that I literally have index pages in
17:53
my journal so if I do something and I
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write something that literally go oh my
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gosh that is I have to remember this
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I'll write down the page number and what
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it was on the in the front of the book
18:04
so that I can quickly go back to it
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um it was a skill somebody taught me
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this and it actually really really works
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it's a great way to to catalog all of
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your thoughts hey guys what do you guys
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think what what how do you uh do mindful
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activities do you Journal do you uh do
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you do mindful you walking what do you
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do what are the things that you do
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yeah I would say my favorites would
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definitely be the physical exercise the
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walking and the uh the nature anything
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that involves looking at you know pretty
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plants or animals I mean hey go to the
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zoo is probably the coolest thing for me
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because not only do I get to be
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surrounded by creatures of all sizes but
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you get to kind of like you know you get
18:51
to pretend you're in the middle of an
18:53
African safari or an Australian desert
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you know so I I love the zoo for that
18:58
um
18:59
you know I know a lot in California you
19:01
got the beaches a lot of people like
19:03
that and they like the scenery not so
19:05
much for me you know I don't like sand
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in my shoes and all over but that's just
19:08
me right
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um yeah so I don't know I mean I'm
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hoping people will get some good ideas
19:13
off of these and I guess let us know
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comment afterwards let us know nature is
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hers and there you go
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so we're going to show you
19:21
um these journals that we created
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um and you can go pick up a copy of your
19:26
own actually I think I'm going to put
19:28
myself on solo for a second okay
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uh how do I do that
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so as you see we have three different
19:37
choices find your passion love yourself
19:39
and the importance and now I have the
19:41
importance of now and I've already
19:43
started putting things in here because I
19:45
like to live in the now we gotta comment
19:47
let me see what we got here
19:49
nature oh I love that Krista nature is
19:52
my zen
19:54
I love that that's really cool let me
19:57
get out of this one
20:00
all right so we really I mean these are
20:03
kind of cool Rob I know you have Krista
20:05
has one I have one here but literally
20:08
it's a it's a dotted journal and what
20:11
that means is that the pages have I
20:13
don't know if you can see this but it
20:15
has little dots on it it's really hard
20:16
to see on the fan yeah and the reason
20:18
why I like it is that
20:20
um I could sketch on it if I want to
20:22
make a picture
20:23
and the lines don't get in the way I can
20:25
write and use the dots as a guide so
20:28
that my lines are straight I can create
20:30
you know all sorts of trackers because
20:32
again it's a grid so that's the kind I
20:35
like but there are all sorts of journals
20:37
out there you can get a journal that
20:39
just has lines in it you can get a
20:40
journal that just has plain paper in it
20:42
so go check it out at let's go put this
20:45
up here go check it out at
20:46
altereduniverse dot live forward slash
20:49
shop and
20:52
but wait there's more we also have a
20:55
free ebook
20:57
um and this is all about finding your
20:59
passion because we always hear I don't
21:01
know what my passion is I don't know how
21:03
I'm supposed to find it if I don't know
21:04
what it is so this is a great book it's
21:07
absolutely complementary it's no cost go
21:10
over there pick it up minding your
21:11
mental health.com
21:14
any last thoughts Rob
21:17
nope I think I shared my piece why you
21:20
did and Rob welcome to your new office
21:22
in your new studio very exciting very
21:25
exciting oh I got another comment hold
21:27
on hold on
21:29
oh hey Cat
21:32
hey Cat I was just on her on her uh
21:34
webinar and and we moved over here
21:37
um we were talking about mindfulness so
21:39
thanks for jumping in here
21:42
as we like to say every single week go
21:44
out give somebody an awesome day
21:47
because we're gonna see you next time on
21:50
the next minding your mental health but
21:52
we're also going to be back on Thursday
21:54
for altered Universe Live and we're
21:56
doing another 10 things uh we got some
21:59
handmade items to make your home your
22:02
home so it's going to be a lot of fun
22:03
make sure you join us there and make
22:05
sure you make comments there and we'll
22:06
come back and respond to you have a
22:08
great day everyone
#Anxiety & Stress
#Mental Health
#Self-Help & Motivational