These exercises are meant to achieve mindfulness, which is consciousness. They are great for relaxing, improving our productivity and getting into the flow. These techniques we are going to see work for both adults and children.
What is the mind?
Mindfulness or mindfulness is awareness of the present moment. It lives in the here and now. By maintaining mindfulness in the present moment, you are free to get caught up in the past and worry about the future.
The effect of this practice is peace of mind.
But how do you keep in touch? What if your mind wanders from one place to another in the “here and now”? The answer is “full attention”. It seems difficult to achieve this kind of focus, but for that, we reveal some exercises that you can achieve if you practice daily.
Exercise 1: One minute of mindfulness or mindfulness.
It is a relatively simple mindfulness exercise in approach. It can be done anytime during the day.
Take a moment now to try this out. Set an alarm to sound in exactly 1 minute. For the next 60 seconds, your task is to focus on the breath. It only takes a minute. Open your eyes and breathe normally. Sure your mind will get distracted a few times, but that’s okay, just focus on the breath.
This mindfulness exercise is more powerful than you can imagine. It takes years of practice before you can complete one minute of mindfulness.
You can practice this exercise several times during the day to bring your mind back to the present moment and give you some peace.
Over time, little by little, you can extend the duration of this exercise. This exercise is the foundation of a correct mindfulness meditation practice.
Exercise 2: Conscious observation
Take an object around you. For example, it can be a coffee cup or a pencil. Please place it in your hands and allow your attention to be completely absorbed by the object, watch.
You will notice a greater sense of presence in the “here and now” during this exercise. You become more aware of reality. Notice how quickly your mind releases thoughts of the past or future, and how it feels very consciously in the present moment.
Mindful observation is a form of meditation. It is subtle but powerful. Try.
The mind is like a powerful light that allows you to see more than what you are looking at. A blade of grass literally shines bright fluorescent green in the sun … Your routine becomes a heavenly experience thanks to the power of mindfulness or mindfulness.
You can also observe with your ears. Many people find that “listening attentively” is a more powerful focus technique than visual observation.
Exercise 3: Count 10 seconds
This exercise is a simple variation of exercise 1. In this exercise, instead of focusing on your breath, close your eyes and focus only on counting to ten. If your concentration tends to drift, start at number one. Sometimes this happens to you:
«One… two… three… what will I say to Juan when I meet him? God, I think.
«One… two… three… four… this is not so difficult… oh no…. It’s a thought! “
«One… two… three… now I have it. I’m just so focused on… God, another thought. “
Exercise 4: Attention signals
Bring your attention to the breath whenever a specific signal occurs. For example, every time the phone rings, quickly bring your attention to the present moment and pay attention to your breath.
Choose a signal that suits you. You can decide to be aware every time you look in the mirror. Or will it happen every time your hands touch each other? You can choose a bird’s song as your signal.
Developing and practising this mindfulness technique has tremendous calming power.
Exercise 5: Conscious breathing
This exercise can be done standing or sitting anywhere and anytime. All you have to do is sit still and focus on your breath for a minute.
Begin by inhaling and exhaling slowly. A cycle should last approximately 6 seconds. Breathe in through your nose and through your mouth.
Put your thoughts aside for a minute. Put aside what you need to do later. Focus on your breath for a minute.
If you’re enjoying the moment of mental calmness, why not increase it to two or three minutes?
Exercise 6: Be mindful of the minor and routine actions you take every day
This exercise is designed to cultivate an increased awareness and appreciation of simple daily tasks.
Think of something you do every day more than once; For example, something you take for granted, like opening a door. When you knock on the door or handle it to open, all the sensations of that moment are deeply felt: the warmth of the knob, the way you turn it, and its softness.
This type of consciousness need not be merely physical. For example, Every time you create a negative thought, you can choose to stop for a moment, label the thought as useless, and release the negativity. Or, every time you smell food, recognize that smell and appreciate how lucky you are to have good food to eat and share with your family and friends.