Whether on vacation all summer or hustling along like any other season, reflect on your summer so far. Have you felt present and in control? Have you basked in your strengths and successes? Have you sought happiness and pleasure? If you answered no to any of these questions, you may be in need of a well-being overhaul this summer. Have you considered practicing mindfulness? Mindfulness can be a great way to reconnect with your environment and yourself.

[Image Description: Animated motion illustration of a man’s face disappearing into his head.]
Caption: Is this your summer vibe so far?

What is mindfulness? How do I practice mindfulness? 

In psychology, mindfulness refers to being fully present and aware of your current experience. Your current experience can be as general as your emotional state right now, or it can be as specific as a sip of water. The main goal of mindfulness is to completely take in your present experience, whatever it may be, to remove you from a previous state of consciousness or experience. Ideally, you move to a more positive, balanced state through mindfulness. Mindfulness is very similar to meditation practice in this sense. However, mindfulness can be more versatile and can be practiced in various ways. I will share a few super simple exercises to practice mindfulness.

[Image Description: Animated motion illustration of a brain receiving hearts from a water spout.]
Caption: It’s time to rediscover your peace!

3 Simple Mindfulness Exercises

1) The Great Outdoors

If you can withstand the California sun, simply being outside can be a quick and effective way to practice mindfulness this summer. When you step outside, focus on the air on your skin and reflect on what you feel. Does the air feel cold, warm, or neutral? If the sun is out, can you feel the sun’s rays? What does it feel like? What do you see? What do you smell? What do you hear? Take all this information in, reflect, and release this information as you become present in your next moments outside. Take each moment at a time, and try your best to return attention to feeling the sunshine when your stress heightens again. It may not work the first time you do it, but with practice, your attention will begin the retraining process.

[Image Description: Short motion image of sunshine peeking through tree branches.]
Caption: A sunny day outside. Great for a stroll!

2) Movement and Motion

Let’s say you’re already outside, taking in the fresh air, but your anxiety remains. Take a few steps and focus on a few more things. You can re-assess the air and sun on your skin, or smell a new breath of summer air. You can also focus on how your legs move across the ground, how your toes might feel in your shoes, and how the wind moves past you while you’re in motion. This is just one example of how mindful movement can help you. Other common strategies include stretching, dancing, yoga, singing, eating, blinking, and anything in motion! Each time you move, tune in thoroughly to the muscle tensions and releases within as you move. Take this time to appreciate the fascinating mechanisms of human anatomy – the fascinating mechanisms of you!

[Image Description: An elephant stretching its back and hamstrings.]
Caption: This elephant is stretching away their stress.

3) Enjoying Simple Tasks

Practicing mindfulness deliberately can be challenging and can add another to-do to your task list. If you are too busy or need a soft start to mindfulness, review your task list(s). Note the activities in which you can focus more on being present. This may not be during your next job interview, but it could be on your next trip to the grocery store. For example, if you need to do laundry, how can you be more present while doing laundry? Maybe you will appreciate the laundry detergent scent with maximum intention, or you will fully bask in the warmth of your freshly dried pillows. Whatever the task, reflect on what you enjoy the most about that task. Then, challenge yourself to be as present in those enjoyable aspects as possible. 

[Image Description: An animated duck folding laundry and smelling clean laundry.]
Caption: This is me when I do laundry - this can be you too!

With these three simple strategies, you can practice more mindfulness this summer. Remember that when practicing mindfulness, you are simply reconnecting with the feelings and thoughts that bring you peace and happiness, regardless of what you are doing! Be easy-going with yourself through this practice—your happiness and well-being are the ultimate goals.

If you need mental health services this summer, contact UCR Counseling & Psychological Services for more information on services and resources that can help you. You deserve happiness, this summer and beyond. Stay well, highlanders!

[Image Description: An animated woman floating on a donut pool floatie.]
Caption: Wishing you joy and peace this summer!