Practice mindful walking
You can practice mindful walking even when you are outdoors, in a hallway or even in a large room, but you only have to pay attention to your body, breathing and occasionally your surroundings. One of the most important things that you have to do is to let yourself feel how your muscles contract as you move and concentrate on the sensation of your feet touching the ground.
Once you learn to listen to your body and feel it properly, you can enjoy the surroundings. When something else manages to capture your attention, just try to get back to the sensation of walking. Do it repeatedly and don’t get angry when your mind starts to get distracted. After you manage to feel your body sensations, you can move to the next step and pay attention to various sounds around you, and then try to concentrate on different smells, can you smell nature? Can you feel the scent of your own house?
Focus on your breathing
Mindful breathing is one of the most difficult things that you can do, but once you learn how to do it, you’ll see that this is actually the easiest practice of them all. All you have to do is to focus your attention on your breath when you inhale and exhale.
You can practice mindful breathing while lying in a comfortable position, you can keep your eyes open or closed and you can do this even when you are stressed and anxious. If you have a panic attack, controlling and focusing on your breathing is essential to calm down.
