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5 Mindfulness exercises to practice mindfulness

5 Mindfulness exercises to practice mindfulness

On this occasion we are going to talk about Mindfulness, a current philosophy that is becoming very fashionable and that tries to improve the state of physical and mental health of the people who practice it. In this article, you can dig a little deeper into it.

Before the exercises ... What is Mindfulness?

Mindfulness is a set of techniques that help those who practice it to stay in the day to day, in the present, with an attitude that allows you to reconnect with yourself and stay at peace.

With this, it is possible to create an environment conducive to well-being, boosting people's strengths and self-regulating behavior. Hence the name, Mindfulness, or what is the same: Full attention. That is, being perfectly aware of ourselves and the place we occupy 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 deeper and find others more complicated, but to start at home these can be very helpful.

Landing breath

This exercise is one of the best at the time of turning off the "autopilot" with which we usually assume our lives. With the, you can stop that constant flow of thoughts, memories, images and ideas.

You just have to focus on your breathing, having a deep, soft and steady breath through your 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 successful way and, when that element stops catching 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.

Finger on forehead

With your eyes closed or open, as you feel better, gently place one or two fingers in the center of your forehead.

Simply feel your finger against your forehead.

And feel the sensations of your forehead against the finger.

You can perceive temperature, texture, humidity, even detect your pulse.

Stay with this attention for a while.

If the mind wanders, gently bring it back to the sensation of your finger on the forehead.

Then open your eyes, lower your hand and perceive how you feel.

Mindfulness breakfast

Mindfulness breakfast, as you can guess, is to break the autopilot that we have 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 bother you around you.

Focus on the flavors, smells and touch of the food and drink you are drinking. Do not just consume them as a necessary and mechanical process that you do. Feel good those foods.

You will notice the difference between eating breakfast as a need for food, and you will feel how you are consuming it for pleasure, living the moment and enjoying all the nuances that it offers you.

Attention to the 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 the sounds.

And, in these times, it is normal for the sounds around us to revolve around us without paying the least attention. If we stop to feel them, we will be much more in tune with the present.

Therefore, look for a quiet place to sit and listen to the sounds around you. Do not judge them. It's not about listening to the birds sing and bother if a truck sounds.

Simply accept the sounds around you and relax with them. And, of course, when you see a thought related to those sounds, eliminate it. It's not about thinking about sounds, but about feeling them.

Body scanner

This technique is a bit more complicated, but it is very interesting, because allows us to know our own body much better introspectively (You would be surprised at how unknown our body is to ourselves!).

Simply, lie somewhere quiet, and start focusing on your breathing, as in the first exercise. When you are relaxed, start changing the focus of your breathing attention to other parts of the body.

At first, it will be complicated, and you can only focus on some parts that "feel" more easily, like the heart, but, With time and practice, you can focus even on the fingertips.

This exercise is one of the most complete of Mindfulness, because they allow maximum relaxation, live in the present through body sensations and, of course, greater self-knowledge.

As you can see, Mindfulness is a new way of relaxing the mind, orienting it towards self-improvement, and thereby improving health, both physically and mentally. If you want to improve your life, this is a great way to start doing it.