The EastCoaster

By: Brianna Powers

When we envision summer, it usually conjures images of enjoyment and excitement. For many, summer signifies a break from school or work, allowing a period to unwind while engaging in numerous activities before returning to our hectic and occasionally stressful routines. However, amidst these warm and thrilling months, we might become excessively focused on achieving multiple goals and place undue stress on relaxation, inadvertently turning this stress-free period into a pressure-laden pursuit. However, it is crucial to maintain mindfulness even during the summer months, despite the mood-boosting effects of time off and warm weather. In the following paragraphs, I will present a series of methods to overcome any Fear of Missing Out (FOMO) you might be experiencing and fully embrace living in the present moment.

Let’s start with a mindfulness practice tailored to early risers (don’t worry, a separate one for night owls is on the horizon). Take some time to observe a sunrise, regardless of your location. This mindful activity can last anywhere from three minutes to three hours, depending on your available time. For those leading busy lives even during the summer, try waking up one morning to witness the sunrise. Afterward, treat yourself to a cup of tea, coffee, or juice and relish those moments when you can observe something beautiful before the rest of the world wakes up. If you find yourself with a few spare hours, make the most of watching the sunrise and immerse yourself in the experience while focusing on your breath. Then, you can visit your favorite local café, take a leisurely stroll to a nearby beach, read a few chapters of a book you’ve been meaning to pick up, or explore some yoga practices to kickstart your day positively (if you’re unfamiliar with yoga, there are plenty of fantastic YouTube videos to guide you!).

Photo: Madeleine Cervon

This practice is equally suitable for night owls. Instead of watching the sunrise, make an effort to catch the sunset. Whether you are on a local beach, on your patio, or driving home from work, fully immerse yourself in the moment and appreciate the distinct patterns, colors, and light that unfold before your eyes. If you have some spare time, I recommend watching the entire sunset from a cozy spot, with a good book in hand, or your favorite podcast or music playing in the background. Enhance this experience further by preparing or enjoying a delicious meal to accompany the serene view. 

One of the mindfulness practices I truly cherish is mindful eating. It not only offers a relaxing experience while cooking a delightful summery meal accompanied by your favorite music but also nourishes your body and leaves you feeling good. When time is limited for meal prep, I have a go-to quick and easy favorite: the watermelon and feta salad. This simple recipe requires only a handful of ingredients (remember, you can adjust the portions as needed):

Photo: PARKER FEIERBACH

• 2 cups of fresh watermelon
• ½ cup of blueberries
• ¼ cup of crumbled feta cheese
• 3 ounces of grilled chicken
• ⅓ cup of cucumber
• ¼ cup of finely chopped red onion
• A few fresh mint leaves
• A drizzle of balsamic vinegar

Delight in the process of creating this refreshing dish and savor each bite mindfully, fully immersing yourself in the flavors and textures for a truly enjoyable experience.

Photo: Brianna Powers

Another wonderful suggestion for practicing mindfulness during the summer is to embark on a mindful nature walk. This experience can be as brief as 15 minutes, making it ideal for weaving into your sunrise or sunset observation, or it can extend up to an hour, allowing you to fully immerse yourself in the wonders of nature. Choose a location where you feel most at ease, whether it’s a nearby park, a serene beach, a scenic hiking trail, or simply strolling around your neighborhood. During this tranquil walk, make a conscious effort to disconnect from technology, freeing yourself from distractions, and instead, direct your attention to the beauty that surrounds you. Feel the gentle warmth of the sun caressing your skin, listen to the rustling leaves or the whisper of the wind, and take in the natural symphony of sounds that envelops you. Embrace the present moment by appreciating the sights and smells that dance around you, allowing yourself to be fully present and engaged in this blissful connection with nature. As you mindfully observe the world around you, you may find a sense of peace and harmony, deepening your bond with the environment and leaving you with a renewed sense of awe and appreciation for the wonders of the natural world.