5 Extremely Simple Mindfulness Practices

Did you know that integrating mindfulness activities into your daily routine can be much easier What are you thinking? In this busy world, our mind quickly goes from one thought to another, from one task to another. This leaves us no room for calm and can cause us to feel stressed.

I realize that most of us don’t have time for a 30 minute meditation session. But, I promise you, you don’t need a lot of time!

    Very easy full attention practices

    The following mindfulness exercises can help you slow down, be more present, and be more aware of yourself and the environment around you.

    Practice 1. Wake up consciously

    When you wake up in the morning (before checking your phone), sit on your leg or in a chair. Close your eyes and connect to the sensations of your body: you can feel the pajamas on your skin, your bare feet on the carpet, your breath…

    Take several breaths, drawing in air through your nose and releasing it through your mouth. Then let your breathing regulate itself and take its own rhythm. Notice how your chest rises and falls as you breathe. Once you’ve done the above, it’s time to ask yourself a few questions: what do I want today? How can I take better care of myself? What is my intention for today? Set your intention, for example, it could be to eat healthy, talk with a friend, walk around the city…

    Once done, start your day with this intention in mind. It is recommended to take a break during the day to check your intention.

      Practice 2. Just sit down

      This is a basic meditation that you can practice in many different situations, such as, while you are waiting for your appointment, you are on public transport, they are at work. It’s easy to learn and apply and will only take you a minutethat’s why it’s one of my favorite practices.

      Sit in a chair with an upright posture, but without stiffness. It is important that both feet rest on the floor, that is, they do not cross the legs. Position your hands in a comfortable and relaxed manner. Close your eyes and begin to focus on your breathing as you inhale and exhale. If you realize you’ve been distracted, nothing happens, don’t fight, congratulate yourself for realizing you’ve been distracted, and keep breathing. After about a minute, slowly open your eyes and resume your chores.

        Practice 3. Eat mindfully

        Have you ever eaten everything on your plate without even realizing it? Try eating more mindfully and you’ll see how much more enjoyable eating time can be.

        First, before you start eating, take a moment to breathe. After the breaths, pay attention to the physical sensations in your body, especially in the stomach area. Ask yourself: how hungry am I? How do I know if I’m hungry or not? Listen to your body, not to your thoughts. This can be a difficult task, as we tend to pay more attention to what we think than to how we feel. Now that you are more aware of your hunger (or no hunger), you can more consciously choose what to eat, when, and how much.

        Finally, try to eat in peace and quiet. Slow down the rate at which you eat and keep your breathing mindful.

        Practice 4. Walking meditation

        Walking meditation, as the name suggests, is a form of meditation that is practiced while walking. It is common to do this in a straight line or in circles, although it is not required. In addition, you can do this exercise almost anywhere; for example, when you walk to work, take a walk with your dog or are with your children in the park.

        The most important thing is to be fully aware of the way we walk, the way our foot rises off the ground, the roughness of the pavement, the way our clothes rub our skin while walking… Being connected to our breathing also helps us.

          Practice 5. If single-tasking, not multi-tasking

          This practice seems very important to me in a society where the ability to do several things at the same time is increasingly valued. This tendency to multitask takes us completely away from all the attention. All you have to do is concentrate fully on the task you are working on. And only in this task. That is, if you are playing with your child, you should not look at your mobile phone, if you are cooking, do not watch YouTube videos, etc.

          As you’ve seen throughout this article, mindfulness activities can be applied to almost anything you do in your daily life. If you try these mindfulness activities, tell us about your experiences.

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