5 mindfulness exercises to improve your emotional well-being

In this busy world we live in, in which we are constantly connected to new technologies, the mind continually jumps from side to side, dispersing our thoughts and emotions, which can make us stressed, nervous and even all anxious.

The way of life of Western societies puts us on autopilot, which means that thedays go by without us realizing what is going on inside or around us. We do, we walk in life, without stopping for a single moment to observe ourselves inwardly, without stopping to think about our needs. Always brooding, clinging to expectations rather than reality.

Living on autopilot, a bad choice

Living on autopilot, living on inertia and getting carried away by routine can be very comfortable in the short term. It’s easier for the days to pass and not to be afraid to talk to your partner about how you are feeling. Or is it less complicated to get carried away with the daily grind of admitting that you are sad, isn’t it? The planets will be aligned to solve your problems …

But living away from the present, that is, with the armor on and feeling nothing, can be negative in the long run, because when something happens that shakes us up (for example, we are fired or our partner leaves us) , then it’s time to walk on the ground. Outraged, living up to expectations can make us extremely unhappy.

Mindfulness: more than techniques, a philosophy of life

The practice of mindfulness, more than a set of techniques to be in the present moment, it is a philosophy of life, an attitude that must be adopted to reconnect with oneself. It is a style of adaptation that stimulates personal strengths, which helps to self-regulate behaviors and to know oneself better, as well as to create an environment conducive to well-being.

In other words, mindfulness is a conscious and intentional way of tuning in to what is happening in and around us, and allows us to unmask automatisms and promote holistic development.

A few minutes a day is not so much …

For some people, those who live eternally stressed, finding 5 minutes a day to connect with yourself can be tricky. But investing 10, 15 or 20 minutes a day for your own well-being is not so much.

As already mentioned, the important thing in the practice of this discipline, whatever the techniques used, is to adopt the attitude of mindfulness, which phe turns his attention to the present moment, without judging, and with compassion for himself and for others.

5 mindfulness exercises for greater well-being

Before moving on to the list of exercises, it is important to point out that practicing Mindfulness, to be an attitude towards life, is not limited to just performing these exercises, but it is a way of dealing with the events that arise in everyday life. However, adopting a healthy habit like this is beneficial for many reasons.

  • If you want to know what are the benefits of this practice, you can read the following article: “Mindfulness: 8 Benefits of Mindfulness”

That said, below we present to you a list of practical mindfulness exercises:

1. Mindfulness in a minute

This exercise is ideal if you are new to mindfulness practice, as it is as you progress in learning mindfulness it is ideal for increasing your practice time to around 15 or so. 20 minutes a day. Also, to be only a minute, you can practice this exercise anywhere and at any time of daily life.

2. Land the breath here and now

this exercise is ideal for deactivating the autopilot. By practicing it, attention is focused on the present moment and stops the constant flow of thoughts, memories, images or ideas. It is ideal for relieving accumulated stress in a very simple way.

To do this, you need to focus on the breath. It has to be done a gentle, deep and constant inspiration through the nose. When filling with air, immediately release the air through your mouth with intensity but without straining the throat. Upon noticing a distraction (which is normal), we observed what caught our attention and began to breathe again.

3. Mindful breakfast

It is common to get up in the morning on autopilot. Bedrooms, showers, get dressed, have breakfast, brush your teeth and another day’s work. Yes, another day!

You can break this negative habit by practicing Mindfulness in the morning. This way you will approach the day in a different way. For that, you need to sit in a quiet place and turn off the TV to stay silent. You should also have your cell phone out of the way. It’s about having no distractions. When you go to breakfast, try to focus your attention on the flavors, the smells, the touch of the food or drink …! Shipped-! That way you will be in the spotlight right now and you will see the difference.

4. Pay attention to the sounds of the moment

This exercise consists of consciously observe the sounds that occur in our environment. It is therefore a matter of staying tuned, of feeling them as they sound without trying to identify them, of judging them as pleasant or unpleasant, or of thinking of them. Without any effort, sounds are observed and other external perceptions are left out. Noticing a distraction, we observe what caught our attention and went back to listening to the sounds, relying exclusively on the breath of that moment.

Obviously, when we hear sounds going through our ears, thoughts and feelings related to what we are hearing arise, so this exercise is about knowing silence and sound in a way that is not conceptual (without thinking ) but experiential (feeling).

5. Body scanner

With this exercise you try come into contact with the experience of our body as it is, without judging, without rejecting unpleasant sensations or clinging to pleasurable sensations. This exercise is also called a body scan.

To do this, you need to sit in a comfortable posture with your back straight, although it is also possible to adopt the stretched posture. Then close your eyes, pay attention to your breathing, and work your way through your body. This type of meditation is recommended for guidance.

Mindfulness Training Program: M-PBI

If you are interested in knowing what mindfulness is and want to experience mindfulness practice firsthand, there are several specialized centers that offer you the opportunity to study mindfulness. Mindfulness Training Program: M-PBI.

Mindfulness allows you to be in the present moment and helps you be more aware of your immediate experience with a non-judgmental, open, and tolerant attitude.

Its benefits for our daily life are numerous: it helps regulate emotions, reduces stress and anxiety, improves psychological well-being, increases the ability to concentrate, helps sleep better, promotes creativity … Thank you in this experiential journey, lasting 9 weeks, you will be able to see first hand the purpose of this millennial practice, and you will be able to immerse yourself in this method to learn to manage emotions, reactions and thoughts, something necessary to face the different situations that day to day presents to you.

You will also discover that through the development of mindfulness it is possible to know yourself better and to develop certain positive attitudes towards your emotions and feelings, coming to the mastery of freedom and compassion.

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