Summer is a time of rest, relaxation, an rejuvenation. However, this can sometimes be difficult especially during a pandemic. Taking activities you normally do and doing them mindfully can help make the activity, and the summer, a better experience. Below are some activities to do this summer. Be aware of your senses as you do this activity. What do you feel, taste, hear, smell? Is one sense stronger?
- Take a Nap
Where do you feel your tiredness? Your eyes, body, mind? Are there any sounds? Do they comfort or annoy you or are they just there? Can you notice the pause between your out-breath and your in-breath? - Go for a Walk
It’s easy to go on autopilot, or get distracted by our electronic devices and miss our surroundings. As you step outside, check in with your five senses. What’s in your view? What shapes and colors do you see? What sounds are present? Are they comforting or startling? How does it feel to take a step? Can you notice the muscle groups activating with each step? Can you smell flowers? Cars passing by? Rain? Fresh cut grass? Chlorine from a nearby pool? Are there unpleasant smells? Can you practice taking them in without judgment? - Experience the Weather
What do you see? Is something blowing? Is the sun bright? How does it feel on your skin? Is there a breeze? Sun? Rain? Can you taste the air? What do you hear? Animals? Wind? Cars? Does the air have a smell to it? How are you reacting to the weather? Are you peaceful? Gloomy? - Call a Friend
If you video chat a friend, what can you see about their surrounding from your small screen? When you are calling that friend and they bring up a memory, what do you see? Did you have any emotion when you heard them say hello? Do you feel the weight of the phone in your hand while you hold it against your face? How heavy does it feel? What does the other person's voice sound like? Is it how you remembered? Can you hear the excitement when they pick up? Can you tell when the conversation is about to end and what does that sound like? How do you feel after the call? - Netflix...without the binge (unless that’s what you’ve decided to do)
...Or another streaming service of your choice. These services can offer a welcome distraction and evoke anything from delight or comfort to a cathartic sob session. The idea is to use it purposefully, rather than passively. Before making your selection, check in with yourself. Ask: How am I feeling? What feelings am I trying to move toward? Joy? Comfort? What feelings, if any, am I trying to avoid, such as boredom or worry? What is my body telling me I need right now? Perhaps it’s a laugh, or an escape from reality, or a small thrill? Is there another activity that could better meet this need? Whether yes or no is OK. Just notice it and become aware of the process of making a choice. Set aside other distractions, including other devices, and fully take in whatever it is you’ve selected, whether for 30 minutes or 3 hours. Notice the thoughts and feelings that arise as you watch. If you enjoy viewing with a snack, can you attend to the smell, taste, and texture as you consume it? When the episode or the movie concludes, ask again, how I feeling now in my body? What is it telling me I need? Take a moment to make an active decision to either continue viewing or transition to a new activity.