7 Mindfulness Practices To Make Your Life Better
Mindfulness is a meditative practice in which your focus is entirely on being aware of the senses and feelings in the present moment without judgment. It is evident that people who spend time working on their mental well-being, meditating are happier, healthier, and have a better chance at success than those people who don’t. Mindfulness includes various breathing visualization methods and are known to be very beneficial in stress reduction and boosting overall happiness. Here are some of the mindfulness practices which people follow to improve their life …..
- The Body Scan Exercise:
To do The Body Scan, take a comfortable position sitting in a chair or lie down on your back with your palms facing upwards and feet lying to the side. As you rest, clear your mind of everything and focus only on your breath, breathe in and out, notice the rhythm of your breath. Do not get very conscious and try to change it, just be aware of it. Now focus your attention on your toes, be aware of the sensations and emotions associated with them. Slowly move your attention to your ankles, your feet, knees, and so on, slowly towards your head. Then slowly return your focus to your breath and open your eyes.
- Mindful Visualization:
Find a place where you have something nice to look at, nature – a garden or a park, or ground or even a hill. Pay close attention to the colors around, the texture of things, their slow movement. Do not try to label the things you see, just be observant. If you get distracted by your thoughts or anything else, just try to shift your focus to the colors and textures again.
- Mindful Hearing:
This is a group activity; every person takes turns telling the group about one thing that really worries them and one thing that they look forward to. While sharing your thoughts and while listening to others, be aware of your feelings, your thoughts, your posture, and think about your things afterward with a clearer mind.
- Mindful Reading / Writing:
Pick something to read and just sit quietly for a few minutes before you begin. Take slow and deep breaths. Sit in a comfortable position and begin reading (or writing). Immerse yourself in the process. When you are done, try to reflect back on the process and try to summarize what you have picked from it – a word, a phrase, a sentence or even a feeling.
- The Five Senses Exercise:
Find a comfortable place to sit in for this exercise. Begin with pointing out five things that you see, try to look at something you haven’t noticed before or something unusual, like a little spider web. Next, notice four things that you can feel, like the clothes you are wearing, or the floor or carpet you are resting on, or simply the feel of the wind on your skin. Now, shift your focus to three things that you can hear like the sound of vehicles, or birds chirping or water running somewhere. Then, be aware of two smells, pleasant or unpleasant, try to imagine their source. Next, try to feel the taste of some food you like, feel its flavor on your taste buds, if the thing is handy, you may even actually eat it.
- Mindful Work Out:
Pick a good work out, this doesn’t have to be anything heavy, it can be a simple jog or walk on the street. Be conscious of your thoughts throughout, and your feelings, your breathing pattern, be aware of your bodily movements. Put on some mind music while you do this if you’d like. This helps to relax both the body and the mind.
- Mindful Waking Up:
Every morning that you wake up, be aware of life, within and around you, be grateful for it. Spend 5 minutes every day in bed planning what important tasks you have to get done in the day. Make a list, if necessary. During the day, keep checking with yourself every once in a while, if you are meeting with your intentions of the day.
Practicing mindfulness for a few minutes every day can help you manage stress and be more productive. Training your mind everyday has long-term benefits to your everyday life. It helps you to stay focused in life, maintain relationships, and keep you healthy and happy in life. “The present moment is filled with joy and happiness. If you are attentive, you will see it.” – Thich Nat Hanh
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