When the term mindfulness comes up, do you automatically think of meditation?

It’s not uncommon to equate the two, but they’re actually different, which might be a relief for anyone who wants to become more mindful but doesn’t resonate with the idea of meditation.

To help straighten the two out:

There are numerous health benefits of meditation, including reduced stress, increased attention, better sleep, enhanced willpower, reduced anxiety, etc.

But sometimes the thought or the actual act of sitting and being present with our thoughts and feelings in a more “formal” or structured way like meditation can feel too overwhelming or uncomfortable. (Or maybe you get bored, which is also valid.)

Practicing mindfulness in other ways that feel a little less structured or maybe less intense as a full-on meditation practice can be a way to get the same or similar health benefits while also building up tolerance to a mindfulness practice that could include mediation, if you’re interested in that.

It’s kind of like bodybuilding—if you go straight for the heaviest weights without first building up your stamina, you could break your back.

Similarly with meditation, diving straight into a meditation practice without warming up with gradual and increased mindfulness practices can turn you off from the idea of mindfulness entirely. And it doesn’t have to be that hard or scary.

So what are some strategies to help practice or develop mindfulness?

Use your senses. The five senses exercise is a popular grounding exercise that involves tuning into what you are sensing in your environment and repeating the process until you feel more calm and at ease.

It’s pretty self-explanatory: Just start identifying things that you can see, feel, hear, taste and smell. Another way that people practice it is to name five things you can see, four things you can hear, three things you can smell, two things you feel and one thing you can taste.

It doesn’t matter so much how many things you are hearing, seeing, smelling, etc., but more so that counting is adding an extra layer to the exercise. And the more we can keep the mind busy with counting and identifying different sensory experiences, the less time it has to engage in activities such as overthinking or worrying.

If you resonate with this exercise, you could also try going on a walk or sitting outside while practicing it. That way you’re not only getting the mindfulness benefits, but you’re also getting the benefits of nature.

Narrate a task. For this one, pick a task or chore and just narrate what you’re doing as you do it. For example, if you’re washing the dishes, explain what you’re doing as if you were instructing someone who had never washed dishes before.

It’s easy for our minds to wonder when we’re doing mundane things, so being able to train and direct our focus during these times can be a way to build mindfulness muscle.

Try a body scan. This might seem similar to meditation (and it kind of is), but a body scan or progressive muscle relaxation is a way of using the body to tune into the present moment.

You can find plenty of examples on YouTube, but essentially a body scan will walk you through different parts of your body, asking you to notice what you are feeling and also release any tension you might be holding there.

Because of its structure and specific intention, this type of practice can sometimes feel more approachable than simply sitting with our thoughts and feelings.

Additional Takes on Mindfulness

“Mindfulness vs. Meditation: What’s the Difference?” via Very Well Mind

“How to Get Started with Practicing Mindfulness” via Psych Central

“Use mindfulness to improve well-being” via the Mayo Clinic

Even though this whole newsletter talks about how you don’t need to practice meditation in order to be more mindful, it might be something that you’re interested in working your way up to. In that case, practicing guided meditations can be a helpful step in the process.

Insight Timer is a free app that offers guided meditations, ambient music, and daily check-ins.