It is said that there is no secret recipe for finding happiness, but if anything can come close, it is the practice of living in the present and enjoying the moment in which you live; what is now known as mindfulness. It consists of being fully aware of thoughts, emotions, physical sensations and the environment around us in the here and now. This technique seeks to cultivate mindfulness and awareness of the present moment, allowing people to develop greater mental clarity, reduce stress, improve concentration and promote emotional well-being. Sounds interesting, doesn’t it? Well, if you want to get started in this discipline, just keep reading this post, because we are going to explain how to put into practice the five most fundamental and efficient mindfulness exercises to work on your focus in the here and now.
Preparing for mindfulness techniques
If you are unfamiliar with mindfulness, it is advisable to prepare your mind and know what you need from it to get the most out of your sessions before you start any exercises.
- Find an undisturbed space for the time you will spend in mindfulness practice. Make sure it is comfortable and quiet.
- Sit comfortably with your back, maintaining an upright but relaxed posture. You can also lie down if you prefer, keeping your body aligned.
- Then spend a few minutes relaxing your body. You can start by taking deep breaths, and relaxing your shoulders, neck, jaw and any other parts of your body that feel tense.
- Begin to be mindful by taking a moment to reflect on why you are practising mindfulness.
- Focus on your breathing, observe how the air moves in and out of your body, paying attention to the sensations this causes in your body.
- During the practice, it is normal for thoughts to arise, so don’t get overwhelmed by the idea of going blank. Instead of fighting them, simply observe them without judgement and let them go, returning your attention to the breath or your chosen point of focus.
- Finally, before you begin, you need to understand that patience and kindness to yourself are key to mindfulness. Don’t judge yourself if your mind gets distracted, just gently turn your attention back to the moment.
Learn about the 5 most effective mindfulness exercises
Mindfulness aims to make us more present in each daily activity so that we allow ourselves to live in a more conscious and balanced way. Here are five effective mindfulness exercises to get you started.
Attention to breathing
This exercise involves focusing your attention on your breathing. Sit comfortably and focus your attention on the flow of air in and out of your body. Notice how the breath feels in your nose, chest or abdomen. When your mind is distracted by thoughts, simply gently bring your attention back to the breath.
Body scanning
This consists of mentally scanning your body, paying attention to each part individually. Start from the head and work your way down, observing the physical sensations in each part of the body, without judging or trying to change anything. It is a way of connecting with the sensations present in your body.
Loving-kindness meditation
In this practice, you direct thoughts of kindness and compassion towards yourself and others. Close your eyes, focus your attention on your heart and repeat loving phrases such as “May I be safe, may I be happy, may I be at peace” to yourself and then to other loved ones or even people with whom you are having difficulties.
Mindfulness in eating
When eating, focus on each bite. Notice the colours, textures, tastes and sensations in your mouth as you chew slowly. Pay attention to the whole experience of eating without distractions such as the phone or television, connecting fully with the food.
Mindful walking
Walk mindfully, paying attention to each step you take. Notice the sensations in your feet as they touch the ground, the movement of your body as you walk and the sounds you hear around you. Feel the contact with nature if you are outdoors or simply observe the details of your surroundings if you are in an urban space.
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