Taking time to become aware of your surroundings, your thoughts and being grateful for the good things in your life.
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 just 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 levels, help us manage our emotions and reactions, tune in better to how we and others are feeling and cultivate compassion for ourselves and others. This helps us make wiser choices, can boost our relationships and mean 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 it 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 become present when we may normally be in ‘autopilot’ – the state of mind where you act, speak, or think out of habit without paying attention to the present moment. You can try it by noticing all the sensations you experience while walking or washing up or even drinking and eating.
Taking Notice of Your Breath
Why not take action right now? Join Abi, the Action for Happiness coach from the 10 Days of Happiness program, 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 thought without following it into more thinking. With compassion return your focus back to a 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, animal, clean drinking water, a hot shower, a bed to sleep in. If you would like to deepen your gratitude practice try making this list every morning before you start your daily routine and pick different things each day which you are grateful for.
Free Wellbeing Resources Library
Explore our library of free resources full of all the 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 whole of the UK. Type in your postcode and find out what’s happening near you! You can also add your own marker on the map!
Want more ideas?
Check out all these fantastic ideas from our partner charity, Action for Happiness!
Live Life Mindfully