Mindfulness tools for everyday life, especially during COVID

The coronavirus has many people preoccupied with how to avoid getting sick and what the future holds. People are stressed. They’re stuck in a worry loop of anxious thoughts. They could use some mindfulness in their daily lives.

Jon Kabat-Zinn, a known expert in mindfulness-based stress reduction, defines mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” Mindfulness can help people stop their mind’s constant chatter about COVID-19. It can help people center their thoughts and be in the moment.

What are some ways people can use mindfulness in their daily lives to cope with the pandemic?

Mindful breathing

• 4-square breathing. Slowly breathe in for 4 seconds, and then hold the breath for 4 seconds. Then slowly breathe out for 4 seconds and hold the breath for 4 seconds. Repeat this in and out pattern at least 4 times or more.
• Balloon breathing. Place hand(s) on the stomach and imagine a balloon in the stomach. With each inhalation, imagine the balloon being blown up, expanding in the stomach. With each exhalation, imagine the balloon emptying. Repeat this pattern several times.
• 10 deep breaths. Take 10 slow, deep breaths. Focus on breathing out as slowly as possible until the lungs are completely empty, then allow them to refill by themselves. Notice the sensations of the lungs emptying and refilling. Notice the shoulders gently rising and falling.
• Values-based breathing. Think of the person, animal or thing that is most important. Imagine a picture of this person, animal or thing with eyes closed. While inhaling and exhaling, spell out the name of the important person, animal or thing.
• Color breathing. Sit comfortably and imagine being surrounded by a color. While inhaling, imagine that color entering the body and spreading throughout the whole body. While exhaling, visualize the color leaving the body.

Using your five senses

• 54321. Describe five things people can see. Use as much detail as possible. Then describe four things people can hear, three things people can feel, two things people can smell and, finally, one thing people can taste.
• Notice five things. Look around and notice five things people can see. Listen carefully and notice five things people can hear. Notice five things people can feel in contact with the body (e.g., a watch against a wrist, the air on someone’s face). Finally, do all of the above simultaneously.

Grounding in your body

• Drop anchor. With feet firmly on the floor, push them down as hard as possible. Notice the feel of the floor supporting you. Notice the tension in the legs as you push the feet down. Notice the entire body — and the feeling of gravity flowing down through the head, spine and legs into the floor. Now look around and notice what people can hear and see.
• Body scan. Start with the toes and feet. Notice every sensation in the feet. Feel the feet on the floor, in your shoes/socks, and move attention up to the legs. Again, notice any sensations or urges. Continue moving through the entire body, until you reach the neck and head, focusing on the sensations in each section.
• Sit in stillness. Sit in a comfortable position without moving. Notice if there are any urges to move, such as brushing hair out of the face. Imagine the urges are waves and someone is standing on a surfboard, riding those waves. Notice as the urges increase and decrease without acting on them.
• Look at the hands. Take a moment to pay close attention to one or both hands. Notice what they look like. What do they feel like? Are there any memories from taking a moment to truly look at the hands? Think of all the things your hands do daily. If thoughts drift, it’s okay, gently bring the focus back to the hands.
• Mindful walking. Walk with purpose. Notice posture. How does it feel while walking? What muscles would someone notice? The goal is to be mindful of each step, letting each one land with softness and with a person’s full attention.

Mindfulness of daily activities

1. Mindful listening. Spend time paying close attention to sounds. Pay attention to not only the loudest sound, but also the quiet noises in the background. Focus on the sound rather than your thoughts about the sounds. There’s no need to attempt to name them or figure out what they mean. It may help to close your eyes.
2. Music mindfulness. Hear the music and really connect with the words. Switch off distractions. See if you can follow one aspect of the song consistently throughout (e.g., drums, violin, soprano).
3. Mindful eating. Place your fork or spoon down after each bite. Chew and swallow your food completely before taking another bite. Taste your food like it is the first time you have eaten. In as much detail as possible, attend to taste, smell, colors and texture. Take your time to eat, rather than gobble it down quickly.
4. Mindful handwashing. When you wash your hands, focus on what you are doing and the sensations you experience: body movements, taste, touch, smell, sight, sound. When thoughts arise, notice what distracted you and bring your attention back to the activity. Try this for other daily activities.
5. Mindful driving. When you drive, notice the sensations of the car, your physical contact with the car (e.g., where your hands touch the steering wheel, foot on gas/brake). Turn off the radio and listen to the sounds of the car.
6. Notice connections. Notice how things are connected where they come together (e.g., a leaf to the stem, a branch to a tree, a drawer handle to the drawer).
7. Draw something. Draw in as much detail as possible. Let go of any tendency to judge if the drawing is turning out well.

Keep in mind, during these activities people may notice anxious thoughts still pop up, and that is okay. The work with mindfulness is noticing these things without focusing on them and letting them pass, then re-focusing on the activity at hand.

For more information, visit www.EEHealth.org/coronavirus.