This article is brought to you as part of the ASCAP Wellness Program.

When you think of mindfulness, you might imagine sitting cross-legged, eyes closed, with a soothing meditation running in the background. While meditation is incredibly beneficial – shown to help support mental health, increase focus, and even improve memory – it’s not for everyone. Fortunately, meditation is just one several ways you can practice mindfulness and reap similar rewards. 

“A common misconception is that mindfulness is synonymous with meditation,” says Josephine Atluri, author, certified life coach, and expert in meditation and mindfulness. 

“Meditation is just one modality of mindfulness,” she says. “There are various ways to practice mindfulness, such as journaling, breathwork, soundbaths, yoga, and visualization, to name a few.”

As a whole, Atluri says mindfulness is “an intentional awareness of the present moment, rooted in curiosity, while being free of judgment of your experience.” Specifically, she says it’s an awareness of yourself (including your “physical body, mental and emotional state, and interactions with others”) and the world around you. And when you practice mindfulness regularly, there are numerous ways it can benefit you as a creator.

Below, learn exactly how practicing mindfulness can add value to your life, as well as a handful of ways to get started.

Why Practice Mindfulness? 

You already have a busy schedule, so why should you take the time to practice mindfulness? Well, even just a few minutes a day can add up to make a big difference over time. From reducing stress to helping you stay focused and present in your work, here’s some of what you can look forward to.


Betters Your Mental Health

Past studies have found that a regular mindfulness practice can help with anxiety and depression and reduce stress – all things that can enhance mental well-being as a creator. 

“Mindfulness activities activate the parasympathetic nervous system, which brings about a state of relaxation,” says Atluri. “Mindfulness activities also reduce activity in the amygdala, which is the part of the brain responsible for our stress response.”


Gets You Out of a Slump

It’s common for music creators to get stuck in a rut, where inspiration feels elusive and motivation wanes. Mindfulness practices can help you break free and reignite your creative spark once again.

“Mindfulness exercises can be useful during times where our minds are stuck in a rabbit hole of stress, anxiety, rumination, or a creative slump,” says Atluri. “When you tune in and recognize you’re in a negative or unproductive mindset, you can employ a mindfulness strategy that will interrupt the less desirable mindset, giving you a chance to pause and be open to fresh perspectives.”


Enhances Focus and Productivity

As a creator, the ability to maintain focus is a priceless skill. Without it, achieving your artistic vision and reaching the level of success you aspire to in your career becomes significantly more challenging.

“Practicing mindfulness techniques can teach us how to tune out the noise and tap into a point of focus,” says Atluri. “This ability to quiet the noise and focus can then be translated into both one’s personal and professional life.”

 

5 Ways to Practice Mindfulness That Aren’t Meditation

Ready to unlock the benefits of mindfulness? Here, Atluri shares five practices that will help empower you to cultivate mindfulness in a way that works for you.


1. Practice Gratitude

According to Atluri, the simple act of practicing gratitude – namely, acknowledging and appreciating the good in your life – can move you from a state of negativity, overwhelm or frustration into a state of happiness and contentment. “It’s another example of a pattern interrupt that can help us when our creativity is stagnant,” she says. 

While there are many different ways to practice gratitude, an easy option to start with is writing down three things you're grateful for each day. It may feel silly, but with time it has been shown to greatly benefit mental health.


2. Journal

Anytime you’re feeling overwhelmed or simply want to get jumbled thoughts out of your head, grab a pen and notebook. “Writing in a journal allows us to let go of stress, organize our thoughts, and promote emotional expression and creativity,” says Atluri.

If you’re not sure where to start, there are numerous different prompts you can use to get things flowing. For instance, you can reflect on your day, write down what you’re grateful for, explore your feelings about a particular topic or brainstorm ideas for your next project. Whatever resonates with you or sparks your curiosity.

 

3. Do Breathing Exercises

That’s right – you can breathe your way to better well-being. Atluri says the best part about this mindfulness practice in particular is that it’s always available to you whenever you need it.

“The beauty of utilizing a mindfulness technique like a pattern or counted breath is that it can be done anywhere, any time,” she says. “If you’re in the middle of a meeting or a creative session and feel stressed, you can hit the pause button and use a breathing technique to return to a baseline of calm.”

+ 4 Ways Creators Can Benefit From Breathing Exercises


4. Go On a Walk

If you don’t enjoy traditional meditation, try a mindful walk instead. Just head out to your favorite park or trail (leave the headphones at home) and allow your senses to fully engage with the environment around you.

“Another misconception is that mindfulness must be done stationary. On the contrary, mindfulness can involve movement as a way to enhance the mind-body connection and awareness,” says Atluri. “Movement-based mindfulness offers a double benefit in reducing stress and grounding in the present moment.”


5. Practice Visualization

As adults, we often take our imaginations for granted. But don’t forget that you have the power to escape and rejuvenate by simply closing your eyes.

“Sometimes we can feel trapped or lost when we’re creating. Visualization gives us the chance to go to our happy place in our mind’s eye in order to feel calmer,” says Atluri. “Visualization can also help us see the steps to achieving our goals.”

+ How Visualization Can Help Creators Achieve Their Goals