They say there’s no secret formula for finding happiness, but if there’s one thing that comes close, it’s the practice of living in the present and enjoying the moment you’re in; what is now known as mindfulness. It involves being fully aware of thoughts, emotions, physical sensations and the environment around us in the here and now. This technique aims to cultivate mindfulness and awareness of the present moment, enabling people to develop greater mental clarity and reduce the stress, improve concentration and promote a emotional well-being. Sounds interesting, doesn’t it? Well, if you’d like to get started with this practice, just carry on reading this post, because we’re going to explain how to put into practice the five most fundamental and effective mindfulness exercises for work on your concentration in the here and now.
Preparing for mindfulness techniques
If you’re not familiar with mindfulness, before you start practising any exercises, it’s a good idea to prepare your mind and know what to expect from it so that you can get the most out of your sessions.
- Look for a quiet space during the time you’ll be spending on your mindfulness practice. Make sure it’s a comfortable and quiet place.
- Sit down comfortably on your back, keeping your posture upright but relaxed. You can also lie down if you prefer, keeping your body aligned.
- Then, Take a few minutes to relax your body. You can start by taking some deep breaths and relaxing your shoulders, neck, jaw and any other parts of your body that feel tense.
- Start becoming aware by taking a moment to reflect on why you’re practising mindfulness.
- Focus on your breathing, watch as the air flows in and out of your body, paying attention to the sensations this creates within you.
- During the practice, it’s normal for thoughts to arise, so don’t stress about trying to clear your mind. Instead of fighting them, simply observe them without judgement and let them drift away, turning your attention back to your breathing or to your chosen focal point.
- Finally, before you start, you need to understand that the patience and kindness towards yourself are key to mindfulness. Don’t judge yourself if your mind wanders; simply and gently bring your attention back to the present moment.
Discover the 5 most effective mindfulness exercises
Mindfulness aims to help us be more present in our daily activities, so that we can live in a more mindful and balanced way. Below, we explain five highly effective mindfulness exercises to get you started.
Focus on your breathing
This exercise involves focusing your attention on your breathing. Sit comfortably and focus your attention on the flow of air moving in and out of your body. Notice how your breath feels in your nose, chest or abdomen. When your mind wanders with thoughts, simply and gently bring your attention back to your breathing.
Body exploration
It involves mentally scanning your body, paying attention to each part individually. Start at the head and work your way down, observing the physical sensations in each part of your body, without judging or trying to change anything. It is a way of connecting with the sensations present in your body.
Loving-kindness meditation
In this practice, you direct thoughts of kindness and compassion towards yourself and others. Close your eyes, focus your attention on your heart and repeat loving phrases such as «May they be safe, may they be happy, may they be at peace» to yourself and then to loved ones or even people with whom you have difficulties.
Mindfulness in eating
When eating, focus on every mouthful. Notice the colours, textures, flavours and sensations in your mouth as you chew slowly. Pay attention to the whole experience of eating without distractions such as your phone or the television, and connect fully with your food.
Mindful walk
Walk mindfully, paying attention to every step you take. Notice the sensations in your feet as they touch the ground, the movement of your body as you walk, and the sounds you hear around you. Feel connected to nature if you’re outdoors, or simply observe the details of your surroundings if you’re in an urban setting.
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