Taking time to become aware of your surroundings, your thoughts and being grateful for the good things in your life can make a huge difference to your wellbeing.
There are so many ways to take notice!
Becoming more mindful can provide a firm foundation for wider wellbeing in your life. It is not about trying to empty your mind or not feeling emotions. Taking notice is about learning to become more self-aware from things as simple as your breath and your sensations. Studies show the practice of mindfulness can reduce stress, help us manage our emotions and reactions, understand our feelings and those of others and cultivate compassion. This helps us make wiser choices, boosts our relationships and means we feel happier and calmer over time.
Not sure how to start?
Anyone and everyone can learn to be more mindful and there are lots of ways we can incorporate mindfulness into our daily lives, at home, outside and at work or school. You can start in very simple, small ways. It may take patience and practice, but through repetition, this training for your brain can be life changing!
Some Ideas You Could Try
Fill Your Cup
The simplest way we can experiment with really taking notice is to dedicate a few minutes each day to becoming present. You can try it by noticing all the sensations you experience while walking or washing up or even drinking and eating.
Note Your Breath
Focussing your attention on your breathing – something we do all day and night without thinking about it – can be a very good way to take note of your physical sensations in the world.
Why not take action right now? Join Abi, the Action for Happiness coach from the 10 Days of Happiness programme, for a short video and a quick activity to help you take care of your mind and body today.
Notice the Sky
Go outside and look up at the sky. Notice the clouds, the sun or the stars. Notice the colours you can see. Notice any smells. Notice the sensations of the wind on your skin or clothes. Notice the warmth or cool of the air, notice the feeling of the ground beneath your feet.
Nature Meditation
Find a quiet spot outside. Choose a safe, quiet spot in a park, garden, or woodland. Silence your phone. Sit on the grass, a bench, a rock, or stand if you prefer. Keep your back straight but your body relaxed whether you are standing, sitting or lying down. What sounds can you hear? Do not judge or name the sounds; just hear them. Feel the air or breeze on your skin and the solid ground beneath you. Notice the scents. Watch the light move through the trees, across water or look at the open sky. Expect your mind to wander to thinking about the past or future. Notice the thoughts without following them. Without judgement, return your focus back to the natural elements and your sensations.
Practicing Gratitude
Gratitude is a practice, just like mindfulness. The easiest gratitude practice is the ‘Three Good Things’ mental check. Take one minute each morning or before sleep to name three small, specific things you appreciate, such as a person, an animal, clean drinking water, a hot shower or a bed to sleep in. You can deepen your gratitude practice by making this list every morning, before you start your daily routine, and picking different things each day which you are grateful for.
Free Wellbeing Resources Library
Explore our library of free resources, toolkits, videos, podcasts, events and courses which can support you to build wellbeing for yourself and the community where you live. And you can add your own resource!
UK Directory of Wellbeing Opportunities
Explore our directory of wellbeing opportunities, projects and practitioners across the UK. Type in your postcode and find out what’s happening near you! You can also add your own markers on the map!
Want more ideas?
Check out all these fantastic ideas from our partner charity, Action for Happiness!
Live Life Mindfully