Mindfulness Exercises For Groups

8 Mindfulness Exercises You Can Practice In Groups

Mindfulness is something that can help everyone. Whereas you can practice mindfulness alone, it can also be highly beneficial when practiced in groups. Mindfulness exercises for groups bring people together to live in the moment. Whether you wish to practice being in the present or work to resolve a pain point, mindfulness is a technique worth exploring.

Related: What Is Mindfulness? How Does Mindfulness Help Us Seize The Day?

Daily life has a habit of causing us to lose track, and the mind can wander. Sometimes, gaining focus is a challenge for many, and meditation and mindfulness techniques are proven to help provide tools to be in the present and improve wellness. Clinical studies also talk about the therapeutic qualities.

The benefits of mindfulness have formed the basis of many scientific studies pointing to various positive outcomes. Since the early history of mindfulness in the East, through growing awareness and popularity, more and more people now have the opportunity to practice mindfulness.

So, whether you want to improve your focus, achieve more or feel at peace with your surroundings, mindfulness practice will bring you back to the present moment.

Developing your mindfulness exercises in groups or group meditation can be a great way to experience mindfulness and grow with others. There are activities, techniques, and creative exercises, all of which can be done in groups. You'll meet people to share the journey with, have fun and learn from each other.

Related: Get inspired to practice mindfulness with our curation of some of the best mindfulness quotes from practitioners, experts, and advocates.

8 Group Mindfulness Activities

Affiliate Disclosure: TRVST is a participant in various affiliate programs, including Amazon Services LLC Associates Program and its international variants. As such, we may earn an advertising fee from qualifying purchases at no cost to you.

Here's a short list of eight meaningful and creative mindfulness exercises:

1. Balloon Play

Balloon Play
Photo by Andreas Weiland on Unsplash

Balloons are a lot of fun, and we tend to forget that as adults. This might feel as though it is an exercise aimed at children. Despite this, it is a great way of bringing people of all age groups into the moment in a group setting.

The group can blow up the balloons together, and once complete, the group works together to stop them from hitting the floor. Balloon play focuses on concentration and brings people into the moment and immediate environment that they find themselves in.

Related: Eco-Friendly Balloon and Plastic Free Alternatives

2. Colouring Books

Colouring books might be synonymous with children, but adult coloring books are a brilliant way of practicing mindfulness in a group.

Group members can color in a certain section, all it takes is a book and some pencils, and the group can get started. This exercise requires a level of focus while the concentration will enable participants to experience a presence of mind. And everyone gets to express their creativity. Who knows, together you might create a masterpiece.

Adult Colouring Books Amazon:

3. Enjoy the Beat of Music with Some Dancing

Groups Dancing
Photo by Ardian Lumi on Unsplash

Dancing makes us feel good and is a great activity to enjoy with others. Mindful dancing can prove both beneficial and a lot of fun when done in a group. It is not about being good at dancing; but instead, it is about living in the moment and listening to the music and the sounds around you.

You can focus on your breathing and indulge the mind and body in this rich mindfulness exercise.

4. Active Listening

The aim of this exercise is to work in pairs. Participants can then concentrate on what their partner is saying instead of thinking about how they plan to respond. To get the most from this, it works best if pairs are made up of people who do not know each other. This can help to create togetherness while ensuring that participants really do listen and practice mindful listening.

One partner will ask a question, and the other will actively listen to what they are saying. The other partner should listen to the question and how it sounds. Partners then have to switch around asking questions and answering them. Again, this is not about the questions and answers but more about active and mindful listening.

The pairs must understand that one partner has to ask a question repeatedly. The other has to repeatedly answer before they switch and ask the same questions again.

5. Mindful Eating

Mindful eating is another mindfulness exercise for groups. Every group member will need to pay attention to what they are eating. Mindful eating is also a good activity for those who suffer from eating disorders.

As each group member is given a particular food, they can begin explaining how that makes them feel. There are tastes and smells to think about as well as the texture. Whatever it might be, focusing on what they are eating and sharing with the group provides a tool to help develop the presence of mind.

Mindful Eating Books on Amazon:

6. Beats Listening Game

The beats listening game incorporates mindfulness and is perfect for those in groups. The goal of this exercise is for individuals to become familiar with the sounds around them. As such, the group must avoid distractions and pay attention to the beats.

In a circle, the first person makes a sound, a beat, or a rhythm. The following person repeats the sound but with an added beat. This moves around the group, with each person adding a sound. If a beat is missed, they are out of the exercise.

The beats listening game helps to train the mind so that it can focus on a single thing. It also allows participants to remove or ignore distractions while concentrating on the beat and their patterns.

7. Six Sense-Doors Activity

This group exercise comes from Buddhist teaching and how we experience the world through six gateways. Every moment we come across involves an experience. It is these experiences that enter our awareness via the six senses3. The six senses include seeing, hearing, smelling, tasting, touching, and the mind. The mind door is the door that links to our thoughts, mental images, and emotions.

The group should position themselves in a circle to carry out this exercise. Then each person has to say what they are thinking, feeling, hearing, and seeing at that moment in time. Once all members understand what is happening, the individual will name one of the six sense doors.

So, someone might say that they can hear the birds and name the sense as hearing. The following person will then have to identify something that they can hear.

Therefore, this exercise conducted in group settings prevents people from thinking about what they want to say in advance. Waiting for the person to name their sense-door encourages focus, paying attention, and listening. Along with this, they must be mindful of what is around them.

8. The Body Scan Activity

Many of us fail to listen to what our bodies tell us. Therefore, the body scan activity is perfect for mindful group activities. This mindfulness exercise can help us to slow down. Along with this, it enables us to reconnect with our bodies.

This is an exercise that will require a quiet setting. It should be free from distractions and have enough space for participants to lie down. A guide is needed for this exercise as they can help the group to scan specific areas of the body using their awareness.

To begin, participants will need to get comfortable in a lying-down position. It is a position that should be comfortable enough to stay in for around twenty minutes.

The first step begins with the guide helping the group to focus on a chosen part of their body. Using mindful breathing, they should focus and remain still and relaxed.

Now that they have focused on their breath, the guide can ask them to become aware of how their body feels. They should pay mindful attention to pains or soreness or even how their skin feels in contact with their clothing2. After they have held this awareness for a couple of minutes, the body scan can start.

Now the guide will tell the group to focus on a specific area of their body. For example, this could be the hands or toes. They will then need to focus on this single area of the body for a minute or two before moving on to the next area. The guide must inform the group to wait before moving on to a new body part.

After the entire body has been scanned, the guide will tell the group to focus on their breathing again. Participants will feel relaxed energy within the room, so breathing will make them feel good. At this point, the guide can ask them to note how they are feeling, especially if they are feeling different from how they started the exercise.

Once the exercise is over, the group can discuss the experience. They can share their feelings and what they thought about the exercise.

Why Practice Mindfulness in Groups?

Mindfulness Groups
Photo by Chang Duong on Unsplash

Mindfulness is becoming more popular. It is recognized in the workplace, and more people are taking time out to practice it. Each of the above free mindfulness exercises will help participants practice mindfulness, which presents many positives, either together or alone.

Many different group settings can use mindfulness techniques. For example, it is now even being used in everything from groups of men with advanced prostate cancer1, while people suffering from other forms of cancer are finding that it also benefits them.

Introducing mindfulness enables people to become more aware of themselves. It removes any influences from the outside world while giving people the opportunity to feel in control. With this self-awareness comes an understanding of who we are.

Picking up on feelings, sensations, and more show us what we often miss out on in life. Similarly, it brings with it an element of clarity and focuses while removing fears, anger, and doubts. It shows us that the mind can wander and that we have the ability to bring it back.

We all lead busy lives, and a lack of focus comes with this. We fail to recognize what is around us as we race to meetings or pick up the children from school. Mindfulness can show you how to feel at peace again. What's more, the more frequently you practice it, the more you can use it.

So, when you find that things are getting too much or you need to stop, mindfulness can help you find clarity in moments of madness. The best thing about it is that it can be as simple as sitting down, closing your eyes, and focusing on your breathing. That is all it takes.

Pin Me:
Pin Image Portrait 8 Mindfulness Exercises For Groups to Try
1Chambers, S.K., Foley, E., Galt, E. et al. Mindfulness groups for men with advanced prostate cancer: a pilot study to assess feasibility and effectiveness and the role of peer support. Support Care Cancer 20, 1183–1192 (2012) doi:10.1007/s00520-011-1195-8

Ussher, M., Spatz, A., Copland, C. et al. Immediate effects of a brief mindfulness-based body scan on patients with chronic painJ Behav Med 37, 127–134 (2014). https://doi.org/10.1007/s10865-012-9466-5

3The Clinical Use of Mindfulness Meditation Techniques in Short-term Psychotherapy. Gary Deatherage, Lethbridge, Alberta, Canada
Main Photo @mariodobelmann on Unsplash
Sign Up for Updates
Copyright © 2023 TRVST LTD. All Rights Reserved
US Flag
100 North Point Center E, Ste 125 #A262, Alpharetta, GA 30022, USA.
UK Flag
7 Bell Yard, London, WC2A 2JR, United Kingdom.