Mindfulness Exercises to Practice

Enhance your mental wellness with effective mindfulness exercises. Learn practical techniques for stress relief and focus.

Mindfulness is becoming a must because it aims to improve the physical and mental health of those who practice it.

What is Mindfulness?

Mindfulness is a set of techniques that you practice every day. Staying in the present with an attitude that allows you to reconnect with yourself and stay at peace can create an environment conducive to well-being, promoting personal strengths and automated behavior.

Hence, mindfulness means being 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 more profound and find others a little more complicated, but to start at home, these can be very helpful.

1. Breathe.

This exercise is one of the best for 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 must focus on 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 on that element that distracts you in a pretty 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 more straightforward, and you can focus on them more clearly.

2. The Finger on The Forehead.

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

As you can guess, mindfulness breakfast consists of breaking the autopilot that we have turned on as soon as we get up. And this autopilot is much more activated in the morning 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, typically without any element that can disturb you around you.

Focus on your food and drink’s tastes, smells, and feel. 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 how you are consuming it for pleasure, living in the moment, and enjoying all the nuances it offers you.

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4. Attention to Sounds.

This third exercise is quite simple, but it gives us a deep awareness of the world around us, which usually 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.

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 about the sounds but feeling them.

5. Body Scan

This technique is a little more complicated but fascinating because it lets us know our bodies more deeply. Lie down somewhere quiet and focus on your breathing, just like the first exercise. When relaxed, shift the focus from your breath to other body parts.

At first, it may seem complicated, and you may only be able to focus on specific parts that “feel” more efficiently, such as the heart. However, with time and practice, you can even learn to focus on your fingertips.

This exercise is one of the most complete forms of mindfulness because it allows maximum relaxation, allows for living in the present through the sensations of the body, and, of course, allows for greater self-knowledge.

As you can see, mindfulness is a new way to relax the mind, guide it towards self-improvement, and improve physical and mental health. This is a great way to start if you want to enhance your life. 

Our posts are not intended to substitute for professional mental health care.