16 Relaxing Mindfulness Activities for Adults

Being mindful doesn’t have to be hard. That’s why I’ve created this list of 16 mindfulness activities for adults that are easy to do (and aren’t meditation).

These are simple ways to start integrating mindfulness into your daily life.

The more you practice looking for the positive and being present, the easier it eventually becomes!

So, let’s get started!

What is mindfulness?

Mindfulness means being present and paying attention to right now.

It’s the ability to focus on the present moment without the distraction of other thoughts or worries about the past or future.

Mindfulness is beneficial for both our physical and mental health. Some of the most common benefits, as noted in Positive Psychology, include:

Decreased stress and improved emotion regulation
Enhanced ability to deal with physical illness
Facilitation of recovery
Decreased depressive symptoms
Increased self-compassion
Improved general health

This leads us to how we can start to become more mindful in our everyday lives.

Here are a few easy mindfulness activities you can start doing today!

Related post: How to Get Out of Your Head

Mindfulness activities for adults

Fill in an adult coloring book.

Coloring difficult sections will require you to focus and tune out everything else happening in the world.

You get to laser in on a specific activity and positively flex your brain.

Coloring books allow you to focus on something deeply, and it can get you in a meditative state.

Pay attention to your breath.

The act of breathing is underrated and taken for granted. Focus on your breath, and feel the air fill your body.

Pay attention to where your breath goes. Feel how it nourishes your body.

Express gratitude.

Reflect on what you have to be grateful for. Write down or mentally take note of the little things that bring you joy.

Use gratitude journal prompts to focus your reflections. Take a moment to note all that you are thankful for, whether it be big or small.

Focus on actively finding the good in everything. Doing so will help shift your mind to see the good in everything.

Do a Body scan.

Take a moment to notice how your body feels. Run through each part of your body and note how each part feels.

Unclench your draw. Relax your shoulders. Notice places that may be holding tension and breathe.

Go on a walk.

Leave your electronics behind (or tuck them away) and pay attention to your walk. Take in your surroundings.

Notice how your feet feel when they hit the ground. Take in all the actions your body does that enable you to walk.

Make your bed slowly in the morning.

Slow down when you make your bed and pay attention to each step. Focus 100% on the task at hand and give yourself a moment to only think about how to make the bed correctly.

Evening wind-down routine.

Be present when you’re getting ready for bed. Take your time doing your skincare routine, indulge in a face mask, and notice how each step makes your skin feel. Pay attention as you brush your teeth.

Use this time to focus on yourself and your needs. Building a good night routine can help you wind down and get your mind ready for sleep.

Mindful eating.

As you’re eating, take note of how each bite tastes and feels. Notice the temperature, consistency/texture of the food. Eat with purpose.

Appreciate nature.

Spend time outdoors without distractions and take in your surroundings. Pay attention to the plants, animals/creatures, etc., going about their day.

Give yourself undivided attention for 5-10 minutes.

Find time to focus on yourself. Think about how you’re feeling at that very moment. Notice how your body feels, take in your surroundings, reflect on your current feelings, etc.

Focused journaling.

Use a journal prompt to focus your writing. Prompts help you examine and dive deeper into one specific topic, which will help you stay in the moment.

Recite positive affirmations.

Repeat positive statements out loud and focus on how they make you feel. Visualize and internalize what those words mean to you as you say them aloud.

Allow these statements to elevate you and your energy level.

Fold Origami.

Origami is the art of paper folding. Focus on making precise folds and creases to ensure your Origami turns out the way you want it to. Doing so helps you stay in the moment and present.

Stretch or do yoga.

Take a break to stretch your body. Notice where you’re tight and breathe into those places. Feel your body release the tension. Stay mindful of all your movements.

Organize or clean.

Focus on organizing something in your house. Put all your attention on the task at hand. In the end, you’ll feel a sense of relief and will also be thankful for the renewed space.

Check-in with your plants.

Spend a few moments with your plants. Focus on any changes, like how much they’ve grown, which ones need watering, etc.

What mindfulness activities do you use to stay positive? Leave a comment down below to help inspire me and others! 🙂

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16 Relaxing Mindfulness Activities for Adults

What is mindfulness?