2 Simple Mindfulness Exercises Anyone Can Learn
Mindfulness can be an excellent way to allow ourselves that much needed “me” time. It is within this time that we become completely aware of our thoughts, one by one. We allow ourselves to completely embrace the sensations of our body and feelings. Enjoying being entirely present in that moment. We are in harmony with ourselves. We free ourselves of all distractions. By being mindful, we can improve our brainpower and begin to think more clearly. Ultimately allowing us to better our concentration.
Mindfulness is a technique that is incredibly easy to learn and practice. Below are two easy mindfulness exercises that you can try out for yourself the next time you find you are becoming stressed and need to unwind.
Identifying the Cause of Stress
Once you notice yourself being consumed by stress; stop. Stop and try to identify what is contributing to this accumulation of stress. Is it your thoughts? Has something happened that is bad? Are you overly worried about an issue? Self-observation is of vital importance at this point. It is crucial that we identify the multitude of activities that are bouncing around in our own mind at any given time. This all contributes to distractions.
In order to alleviate the distractions, we must deal with them appropriately. To ease our mind we must attempt to solve any issues we can. We can do this by asking ourselves is it really necessary to be worried about a given topic, can I control that situation, or what can I do now to help improve a certain issue? We can also write down on a piece of paper what we can do or need to do.
This can be extremely beneficial to ease the constant chatter of our minds trying to solve multiple problems as we attempt to go about our day. By doing this we are now able to focus on the tasks at hand. What we can control. Becoming less stressed and more productive in the present moment.
Another extremely beneficial mindfulness technique is to breathe deeply. This involves taking a few minutes out of each day to sit down and breathe deeply through our nose. By doing this we develop a more relaxed state in which we can let our eyes close, and become aware of our breathing. As we breathe in and out, we focus on our body. How it is feeling. The sensations it is experiencing as we simply breathe.
You become aware of how each breathe effects different parts of your body and the sensation that that part embraces as a result. Should we hear any sounds around us, we simply listen to them. We do not think about them. Just become aware that we can hear them while still maintaining an awareness of how we are breathing and the sensations that our body is experiencing.
If you feel ready you can open your eyes. Normally I do this after ten to fifteen minutes of completely focusing on my breathing. When you open your eyes let them rest on an object. This can be any object. Whilst looking at that particular object begin examining it. During the process of examining the object we must try refrain from having a conversation about the object in our mind. Then move on to another object after about thirty seconds or so. As we are doing this we must remain aware of how we are breathing. Maintaining awareness of our body and the sounds, which surround us. This is a state of mindfulness.
When we are in this state of awareness we are completely in the moment. We are aware of our body and breathing, along with our surrounding environment. We have the power to think more clearly as mental distractions have diminished. In this state both our focus and concentration are maximized.