Mindfulness exercises are not entirely about meditation. But, they are a process of being aware of yourself and your environment during normal activities such as breathing, walking, eating, etc. It is a quiet moment when you are expected to pay attention to yourself and the simplest details about you or your environment. This exercise encourages you to be present in your life, and not just your family, workplace, and other relationships.
It entails paying close attention to every detail about you, such as your breath, walking pattern, etc. Life can be challenging and somewhat frustrating. Therefore, it is important to engage in certain mindful exercises that can help ease the physical and mental stress caused by your work, studies, or personal relationships with others.
Scientifically, it has been proven that mindfulness exercises and conscious workouts have numerous benefits for both mental and physical health. They are often seen as a form of self-care that helps to reduce stress and anxiety while we journey through life.
5 Best Mindfulness Exercises:
#5. Mindful Breathing
Mindful breathing is a major part of most mindfulness exercises because it requires so much focus and attention to detail. It happens when you breathe naturally while paying attention to your pattern of breathing, especially when you breathe in and out. It is advised that you count your breaths while meditating on the process. If you ever get distracted or interrupted while at it, you must restart the counting process until you exhaust the time set out for it.
#4. Body Scan Meditation
The mindful body scan is an effective therapy for anxiety. It happens when you pay keen attention to every part of your body, starting from the top of your head down to your toes. This activity helps you to notice every form of sensation, pain, blemish, injury, or discomfort in your external body. One major rule guiding this exercise is that you are only expected to observe without reacting or attempting to fix anything.
#3. Mindful Walking
An advantage of mindful walking is that it involves physical activity and mindfulness. It is a perfect way to relax the mind while performing other physical activities like walking, stretching, or moving the body in any other manner. The body\’s physical movement and the meditation exercise aid relaxation and general wellness.
While walking, meditate on the movement of your feet while it hits the ground, your pattern of breathing, your heartbeat, and your entire body movement.
#2. The Five Senses Exercise
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The five senses exercise is also known as the \”counting exercise\” because you are expected to count while the process is on. It involves intense meditation on the five senses: sight, sound, smell, taste, and touch. This exercise may happen in the following ways;
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Sight: When you look around you and spot five things
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Touch: When you try to feel at least four things around you
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Sound: When you make deliberate efforts to listen to three sounds as a test of your sense of hearing
- Smell: When you intentionally try to detect two different scents around you
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Taste: When you try to identify a taste of something
While engaging in each of these exercises, it is important to pay good attention and observe every detail. It is also advised that this exercise should not only be done when you are stressed but should be made part of your daily routine.
#1. Engage in Mindfulness Meditation
Basic mindfulness meditation
Take these steps for effective mindfulness meditation;
- Sit upright. on a straight chair or the floor with your two legs crossed.
- Listen carefully and pay attention to the tone or rhythm of your breathing, such as the pattern of airflow in and out of your nostrils or the movement of your stomach as you breathe in and out.
- Concentrate and pay close attention to feelings, sounds, thoughts, and ideas.
- Embrace every single idea that comes to your mind while the process is going on. If your breathing gets faster as a result of these ideas or thoughts, stop thinking and focus on your breathing alone.
Mindfulness Exercises have been scientifically proven to reduce stress and anxiety and promote good mental health. Make these exercises a part of your daily routine for positive results.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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