6 Mindfulness Exercises or Mindfulness

These exercises are intended to achieve mindfulness, that is, mindfulness. They are great for relaxing, improving our productivity, and getting into flow. These techniques that we are going to see serve both adults and children.

What is Mindfulness?

Mindfulness or mindfulness it is the awareness of the present moment. It is living here and now. Through mindfulness in the present moment, you are free to get caught up in the past and worry about the future.

The effect of this practice is peace of mind.

But how do you keep in touch on "The here and now" if your mind wanders from one place to another? The answer is in the "full attention". It seems difficult to achieve this kind of attention but for that we are going to expose some exercises with which you can achieve it if you practice daily.

These mental techniques are especially engaging because they are a great way to increase our quality of life.

Exercise 1: one minute of mindfulness or mindfulness.

It is a relatively simple mindfulness exercise in terms of approach. It can be done at any time during the day.

Take a moment right now to try this out. Set an alarm to sound in exactly 1 minute. For the next 60 seconds, your task is to focus all your attention on the breath. It's just a minute 🙂 Leave your eyes open and breathe normally. Surely your mind will be distracted several times but it does not matter, return your attention to the breath.

This mindfulness exercise is much more powerful than you can imagine. It takes many years of practice before you are able to complete a single minute of mindfulness.

You can practice this exercise several times during the day to restore your mind to the present moment and provide you with some peace.

Over time, little by little, you can extend the duration of this exercise for longer periods. This exercise is the basis for a correct mindfulness meditation technique.

Exercise 2: Conscious Observation

Pick up an object that you have around you. It can be a cup of coffee or a pencil, for example. Place it in your hands and allow your attention to be fully absorbed by the object. Just watch.

You will notice a greater feeling of being present in "The here and now" during this exercise. You become much more aware of reality. Notice how quickly your mind releases thoughts of the past or future, and how different it feels to be in the present moment in a very conscious way.

Mindful observation is a form of meditation. It is subtle, but powerful. Try it.

The mind is like a powerful beacon that allows you to see much more than what you are looking at. A blade of grass literally shines in the sun with an intense fluorescent green color ... Your routine becomes a heavenly experience thanks to the power of mindfulness or mindfulness.

You can also practice mindful observation with your ears. Many people find that "listening attentively" is a stronger attention technique than visual observation.

Exercise 3: count 10 seconds

This exercise is a simple variation of Exercise 1. In this exercise, Instead of focusing on your breathing, close your eyes and focus solely on counting to ten. If your concentration tends to drift, start over at number one. Maybe this happens to you:

«One… two… three… what am I going to say to Juan when I meet him? Oh God, I'm thinking.

«One… two… three… four… this isn't so difficult after all… Oh no…. that's a thought! "

«One… two… three… now I have it. I'm very focused now… God, another thought. "

Exercise 4: attention signals

Focus your attention on the breath each time a specific signal occurs. For example, each time the phone rings, quickly bring your attention to the present moment and stay focused on your breath.

Simply choose a signal that is suitable for you. You may decide to be fully aware every time you look in the mirror. Or will it be every time your hands touch each other? You may choose the song of a bird as your signal.

Developing and practicing this mindfulness technique has immense relaxing power.

Exercise 5: conscious breathing

This exercise can be done standing or sitting, and almost anywhere and at any time. All you have to do is sit still and focus on your breath for a minute.

Begin by inhaling and exhaling slowly. A cycle should last approximately 6 seconds. Breathe in through your nose and out through your mouth, letting your breath flow effortlessly.

Put your thoughts aside for a minute. Put aside the things you have to do later. Just focus on your breathing for a minute.

If you have enjoyed this minute of mental calm, why not increase it to two or three minutes?

Exercise 6: be aware of the small and routine actions you take every day

This exercise is designed to cultivate increased awareness and appreciation of simple daily tasks.

Think of something you do every day more than once; something you take for granted, like opening a door, for example. The moment you touch the knob or handle to open the door, feel deeply all the sensations of that moment: the warmth of the knob, how you turn it, its softness, ...

This kind of mindfulness doesn't have to be just physical. For example: each time you create a negative thought, you can choose to take a moment to stop, label the thought as useless, and release the negativity. Or, maybe every time you smell food, become aware of that smell and appreciate how lucky you are to have good food to eat and share with your family and friends.

More information

I leave you with the video of the debate on Mindfulness:

All the best