This article will give a brief idea of Mindfulness exercises and then it will highlight some exercises that a person can easily start with to learn mindfulness.
Mindfulness Exercises help people learn how to meditate and when people meditate they become happier, healthier and more satisfied than others. These benefits of practicing meditation and mindfulness can be available to anyone who is willing to give their time and effort on it. It’s an art that needs time to master and cannot just achieve in the first few trials. With practice, this art can be learned and it would need daily practice to maintain the art, it can easily vanish if not dedicated enough time and effort. Well once learned this art, nobody gives up.
If anybody is interested in doing mindfulness and learn meditation then here are some easy exercises to start with:
- Yawning and Stretching:
We know that yawning indicates tiredness and sleepiness and stretching helps in pulling out muscles. We usually yawn and stretch in the morning after waking up in the morning because we are still sleepy and but need to get up. That is the time when we mix both the opposites. Try and do it for 10 seconds every hour and for that if you have to fake yawn then do it. The main purpose of it is to focus on the place you’re in, focus on your body, clearing your mind with a yawn, these things will help you in being in the moment. Embrace that moment for the next 20 seconds and then continue with your work.
- Mindfully Eat a Raisin:
Take a raisin and eat it mindfully. Means you need to take it, bite it and then sense it, feel it, slow the motion and savor it. Don’t forget to smile with every bite, see it, touch it and smell it. Appreciate it’s texture, its taste and how it feels as it dissolves inside your mouth with saliva. When you swallow it, appreciate it as it goes down your throat and then slightly smile from the sense of satisfaction. Repeat the process with every raisin taken or every bite taken.
- Mindful Breathing:
For mindful breathing, you can either lie down or sit in a comfortable position. Just close your eyes and take a deep breath, remember to inhale from your nose and exhale from your mouth. Just focus on the breathing, put your hands on your stomach and realize with every time you inhale your stomach rises and every time you exhale your stomach falls down. Focus on your breathing and don’t let your mind wander off. As soon as you mind starts thinking something else gets it back to your breathing process and enjoys this rise and fall for at least 1 minute. Appreciate your body, appreciate your breathing process and try and feel that you’re alive. Remember this feeling.
- Muscle contraction and releasing:
Start this exercise with your hands, clench your fist tightly, try to do it as tightly as you can. Contract your muscles of your fist and take a deep breath in, feel the stress on your hands but don’t release it yet. As you are ready to exhale, slowly-slowly release your fist and experience the sensations on your fist. Feel it, appreciate the feeling and enjoy it.
STOP has a meaning behind it and it simply means to stop from your busy schedule and focus on yourself. S stands for Standing up and breathe and appreciate the feeling that you’re alive. T stands for Tune in to your body, scan you body and notice all the sensations and emotions and let go all the negative thoughts and feelings at the moment. Just notice the good and pleasant emotions. O stands for Observe your immediate surroundings, observe the life surrounded and appreciate that you’re a part of it. P stands for Possibility, ask yourself what are the possibilities you have, what next step you can take and move forward. If you find yourself reactive then try it- Just take a pause, analyze within yourself and take three big breaths and in your mind just command yourself- “step back”, “calm body” and “clear head” then again take deep breaths and say “relax”, “melt”.
- Love and Kindness Meditation:
Try this exercise also for one minute. We are always focused on ourselves and think about ourselves only like ‘May I be happy?’ ‘May I be well?’ etc. But very rare we think of others’ happiness. Try and switch the words from I to You and then think of someone who is very close to you and you wish good to them. Try and feel good for others and happiness will be around you and your loved one in no time. Just try and spread happiness and love to all people.
Ask yourself- “What is my aspiration?” think about it for at least 20 seconds and try to write down what immediately comes to your mind. The ideal thing to write would be a notepad or diary but if you don’t have anything at the moment then you can write it on your phone as well.
Try and repeat this exercise and once you’re satisfied and decided which aspiration you like the best, say that at the beginning of the day and make it your day task and whatever it is should be done by the end of the day.
This blog has given a brief idea of Mindfulness exercises and then it has highlighted some exercises that a person can easily start with to learn mindfulness. I hope you enjoyed reading it and it helped you in some way. Please feel free to comment below or leave a suggestion, we would really appreciate it.
How do I start practicing mindfulness?
To start practicing mindfulness, one should first make it a priority and practice the techniques and exercise daily, then only this art can be learned.
Yes, mindfulness activities work as the researches have shown that practicing mindfulness reduces anxiety and stress levels in a person.