A Mindfulness Meditation to Motivate your Monday

Is your mind full of anxious thoughts? To-do lists for today and worries about tomorrow?
Let's try to declutter our minds through the practice of mindfulness. 

3 Must Try Mindfulness Activities 

1. Mindfulness Walk

We've all been there. Whether it's after a fight with a loved one, a stressful day at work or the every day anxieties of life, each of us have experienced the feeling of being overwhelmed. 
​A mindfulness walk is a healthy escape from the harsh moments of the day. 

The best part about this activity is that it can be done anywhere. Walk around your neighborhood, through a park or nature trail, even your own backyard. 

As you walk give your attention to:

-5 things you can see

-4 things you can hear

-3 things you can touch

-2 things you can smell

-1 thing you can taste

If you have the time, reflect on the miracle of our senses.
​Find joy in the serenity of God's creations. 

2. Mindful Journaling

There are so many ways to journal mindfully. 
​Here are a few options:

 Read a Bible verse or a devotional and then reflect on how you feel. 
​These can be one word responses or complete sentences. There's no wrong way to do it.
​For example:

"We are hard pressed on every side, but not crushed;
perplexed, but not in despair;
persecuted, but not abandoned;
struck down, but not destroyed."
2 Corinthians 4:8

Another option is a worry cloud. 

Journal all of your concerns inside the cloud and then figuratively watch them float up to God. 

If you have a hard time journaling your feelings, then prompts may be the solution for you. 
Check out this list of journaling ideas from Bible Connection.

3. Mindful eating

This one may sound a little silly, but don't knock it before you try it! 
This activity works best with something that has a unique texture, like a raisin. 

First, hold the raisin in your hand. 

Observe its color. 
How does it feel when you run your finger over it?
Pay attention to the shape and size. 

Next place the raisin in your mouth. Fight the temptation to bite down right away. 

Feel the texture of the raisin with your tongue. 
​Notice anything that you didn't notice with your finger?
Then bite into it. 
How does the texture change?
What's different about how it tastes?

What can this exercise teach us about being mindful?
Can we learn delayed gratification by withstanding the urge to bite into or swallow right away?
How often do we mindlessly eat while watching TV or rushing to get to our next obligation?
Can we learn to slow down and pay attention to the every day activities of life?
Just some food for thought...literally. ;)

We hope you found today's mindfulness activities helpful.
Come back and let us know if you decided to give any of them a try. 
We'd love your feedback!

Let's pray

Dear Heavenly Father, 

Sometimes our minds are full. Please help us to be mindful. 
As we go throughout our day, let our thoughts continually turn to you. 
We are sure that you know our thoughts before we even think them. 
Help us to differentiate between what deserves our attention and what does not. 
Help us to prioritize what is important to you. 
We thank you for the gift of your Holy Spirit. 
Guiding and directing our thoughts and our actions. 
Lord, forgive us when we do not listen and go against your will. 
We love you. We praise your holy name.

In Jesus Name, 

​Amen 

Until Next Time, 

Your Praying Friend

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