Mindfulness is the complete awareness of the current moment. It is all about living in the present. By practicing mindfulness, you can be freed from being entangled in the regrets of the past and being anxious about the future. Well, how to stay in the present moment? Isn’t it hard to do so particularly when the mind keeps wandering here and there? Don’t worry. There are some easy mindfulness techniques to help you practice the art of mindfulness.
Given below are some easy mindfulness exercises that are simple yet effective. In fact, they are exceptionally powerful methods to develop self-awareness.
Choose an object in your vicinity. Any normal everyday object is fine; be it a pen, flower vase, a coffee cup or a piece of cloth. Hold the chosen object in your hand and let your attention to get completely absorbed by that object. Just observe it. Do not think about it or assess it or try to make an intellectual connection.
One Minute of Mindfulness
A simple mindfulness exercise, this one can be done at any time. Try it right away. Note the time now. Next one minute, your work is to gather all your attention and focus on your breathing. Just for 60 seconds. However, if you are a beginner, it might appear like an eternity. You need not necessarily close your eyes. Breathe normally. If your mind keeps wandering off (it will), catch it and return the attention back to the breath.
In this mindfulness exercise, you should focus your full attention on your breathing every time a particular environmental cue or sign takes place. For instance, whenever you hear a bell ring, you swiftly shift your attention into the current moment and just remain focussed on your breath. You pick up a cue that works best for you. Maybe, you will choose to be mindful whenever you look yourself in the mirror. Maybe, you will be mindful whenever your fingertips touch each other. Perhaps, it will be whenever you hear the windows rattle. These cues help you come out of your unconscious mind and be in the present.
Two mindful bites
Mindful eating might not be easy for beginners. What you can do is be mindful when you take the first two bites of your meal or snack. Pay full attention to the different sensory experiences while consuming the first two bites — the appearance, smell, texture, and taste of the food. Also, focus on the sounds created when you bite each piece of food.
Scan your body
Take a couple of minutes to scan your body right from top to toe to find out if there are any sensations of tension or discomfort. Try to lessen the discomfort sensations. Then, scan your body and see if you are experiencing feelings of comfort or ease.
These mindfulness exercises are undoubtedly excellent for beginners. So, what are you waiting for? Let even the word ‘mindfulness’ serve as a mindfulness cue!