In this busy world of ours, our thoughts and emotions are constantly scattering leaving us suffering from stress, anxiety or depression. Our brain enable us to plan, speak and connect to others and unfortunately, our minds have a natural tendency to seek out the negative.
Most of us don’t have five minutes to sit down and relax. Or spare even 30 minutes or more for a meditation session. But did you know that it is essential for our well-being to take a few minutes each day to meditate and achieve a positive mind-body balance.
Even if you’re a beginner to the world of mindfulness, this guide will help you to live more mindfully with ease. With our busy lives, you can use these simple exercises to calm your mind amidst the madness of your hectic day. This simple routine will help guide you to live more mindfully with ease.
1. Mindful Breathing
You can do this exercise anywhere at any time. This kind of exercise can be done standing up or sitting down.
Either way, all you have to do is be still and focus on your breath for just one minute.
a. Practice a simple breathing technique when you wake up in the morning. Breathe in and out slowly. One breath cycle should last for approximately 6 seconds.
b. Let your breath flow in and out of your body. Breathe in through your nose and out through your mouth.
c. Let go of your thoughts. Simply let thoughts rise and fall of their own accord and be at one with your breath.
d. Try to focus your breath and sense of awareness on its pathway as it enters your body and fills you with life.
2. Mindful Awareness
This exercise is designed to cultivate a heightened awareness and appreciation of simple daily tasks and the results they achieve. Think of something that happens in everyday of your life, something you take for granted. Take occasional moments to stop and cultivate purposeful awareness of what you are doing and the blessings these actions brings to your life.
3. Mindful Observation
This exercise is simple but very powerful because it helps you appreciate the simple elements of your environment in a more profound way.
The exercise is designed to connect us with the beauty of the natural environment. Especially after a long and stressful day, it can be incredibly grounding to connect with nature. Make this mindfulness practice a part of your daily routine and it’s one you will likely look forward to and appreciate more and more.
a. Look around you and focus on watching it for a minute or two. This could be anything, a flower, a tree, etc.
b. Just focus on your subject. Simply relax into watching for as long as your concentration allows.
c. Look at the object as if you’re seeing it for the first time.
d. Allow yourself to be consumed by its presence just by exploring every aspect of your subject visually.
e. Allow yourself to connect with its energy and its purpose within the natural world. Let go of any other thoughts and focus on the nature you’ve found in this moment.
4. Mindful Listening
This exercise is designed to open your ears to sound in a non-judgmental way and train your mind to be less swayed by the influence of past experiences. So the idea of this exercise is to listen to some music from a neutral standpoint, with a present awareness that is unhindered by preconception.
Now, listen to a piece of music you have never heard before, then:
1. Put on your headphones and close your eyes.
2. Don’t think of anything just allow yourself to get lost in the journey of sound for the duration of the song.
3. Explore the song by listening to the dynamics of each instrument. Separate each sound in your mind and analyze each one by one.
The idea of this is to listen intently to become fully entwined with the music you’re listening to.
5. Mindful Appreciation
In this last exercise, all you have to do is notice 5 things in your day that usually go unappreciated.
The main point of this exercise is to simply give thanks and appreciate every little things in life.
Once you have identified your 5 things, make it your duty to find out everything you can about their creation and purpose to truly appreciate the way in which they support your life.
With regular practice of mindfulness exercises, rather than being led on auto-pilot by emotions influenced by negative past experiences and fears of future occurrences, we harness the ability to root the mind in the present moment and deal with life’s challenges in a clear-minded, calm, assertive way.