Mindfulness practice helps each of us feel less like a separate self and more as a part of a larger world.
Mindfulness is becoming a must. It is because it tries to improve the physical and mental health of the people who practice it.
In this article, you will be able to delve a little deeper into it.
What is Mindfulness?
Mindfulness is a set of techniques that you practice every day. Stay in the present, with an attitude that allows you to reconnect with yourself and stay at peace. If you do this it is possible to create an environment conducive to well-being, promoting personal strengths and self-regulating behavior. Hence the name, Mindfulness, to be perfectly aware of ourselves and our place in the world.
Easy mindfulness exercises to practice at home.
Now, let’s take a look at some simple Mindfulness exercises. Of course, keep in mind that these are some simple exercises. You can go much deeper and find others a little more complicated, but to start at home, these can be very helpful.
This exercise is one of the best when it comes to turning off the “autopilot” with which we usually take on our lives. With it, you can stop that constant flow of thoughts, memories, images, and ideas.
You just have to focus on your breathing, taking a deep, smooth, and constant breath through the nose. Fill your lungs, release the air through your mouth with some intensity, and keep this practice for a few minutes
You will notice that when something distracts you, you can focus your attention on that element that distracts you in a quite correct way, and when that element stops attracting your attention, you can focus on your breathing again.
In this way, you will be much more focused on yourself, but at the same time, the elements that distract you will seem much clearer, and you can focus on them much more clearly.
2. The finger on the forehead.
With your eyes closed or open, as you feel better, gently place one or two fingers in the center of your forehead. Just feel your finger against your forehead.
And feel the sensations of your forehead against your finger.
You can sense the temperature, the texture, the humidity, even detect your pulse.
Stay for a while with this attention. If the mind wanders, gently bring it back to the feel of your finger on your forehead. Then open your eyes, lower your hand, and feel how you feel.
3. Mindfulness Breakfast.
Mindfulness breakfast, as you can guess, consists of breaking the autopilot that we have turned on as soon as we get up. And, in the morning, we have this autopilot much more activated than during the rest of the day.
Therefore, when you wake up, go somewhere quiet, turn off any electronic device to avoid discomfort, and start breakfast normally. Without any element that can disturb you around you.
Focus on the tastes, smells, and feel of the food and drink you are drinking. Don’t just consume them as a necessary and mechanical process that you do. Those foods feel good.
You will notice the difference between consuming breakfast as a necessity for food, and you will feel how you are consuming it for pleasure, living in the moment and enjoying all the nuances that it offers you.
4. Attention to Sounds.
This third exercise is quite simple, but it allows us to have a deep awareness of the world around us, and that, normally, goes unnoticed. It’s about focusing on sounds.
Therefore, find a quiet place to sit and listen to the sounds around you. Don’t judge them. It is not about listening to the birds singing and getting upset if a truck sounds.
Simply accept the sounds around you and relax with them. And of course, when a thought related to those sounds pops up, eliminate it. It is not about thinking the sounds, but feeling them.
5. Body Scan
This technique is a little more complicated, but it is fascinating because it allows us to know our own body introspectively much better. Simply lie down somewhere quiet, and start by focusing on your breathing, just like the first exercise. When you are relaxed, begin to shift the focus of your attention from your breath to other parts of your body.
At first, it may seem difficult, and you can only focus on some parts that “feel” more easily, such as the heart, but, with time and practice, you can even focus on your fingertips.
This exercise is one of the most complete of Mindfulness, because it allows maximum relaxation, living in the present through the sensations of the body and, of course, greater self-knowledge.
As you can see, Mindfulness is a new way to relax the mind, guide it towards self-improvement, and with it, improve health, both physically and mentally. If you want to improve your life, this is a great way to start doing it.