5 mindfulness exercises: reduce stress and improve daily focus.

They say there's no secret recipe for finding happiness, but if anything 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 consists of being fully aware** of the thoughts, emotions, physical sensations, and environment surrounding us in the here and now. This technique seeks to cultivate full attention and present moment awareness, allowing people to develop greater mental clarity, reduce **stress**, improve concentration, and promote **emotional well-being**. Sounds interesting, right? Well, if you want to start this discipline, you just have to keep reading this post, because we are going to explain how to put into practice the five most fundamental and efficient mindfulness exercises to **work on your concentration in the here and now.**

Preparation for mindfulness techniques

If you are not familiar with mindfulness, before putting any exercise into practice, it is advisable that you prepare your mind and know what to demand of it to get the most out of your sessions.

• Find a space without interruptions during the time you dedicate to mindfulness practice. Make sure it is a comfortable and quiet place.
• Sit comfortably with your back, maintaining an upright but relaxed posture. You can also lie down if you prefer, keeping your body aligned.
• Then, **dedicate a few minutes to relaxing your body**. You can start by taking deep breaths, relaxing your shoulders, neck, jaw, and any other part of your body that you feel is tense.
• Begin to be aware by taking **a moment to reflect** on why you are practicing mindfulness.
• Focus on your breathing, observe how the air enters and leaves your body, paying attention to the sensations this causes in your body.
• During the practice, it is normal for thoughts to arise, so don't get overwhelmed with the idea of emptying your mind. Instead of fighting them, simply observe them without judgment and let them go, returning your attention to your breath or the focus point you have chosen.
• Finally, before starting, you have to understand that **patience and kindness to yourself** are key in mindfulness. Don't judge yourself if your mind wanders, simply gently return your attention to the present moment.

Learn the 5 most effective mindfulness exercises

Mindfulness aims for us to be more present in every daily activity, allowing ourselves to live more consciously and balancedly. Below, we explain five very effective mindfulness exercises you can start with.

Attention to the breath

This exercise involves focusing your attention on your breath. Sit comfortably and focus your attention on the flow of air entering and leaving your body. Observe how the breath feels in your nose, chest, or abdomen. When your mind is distracted by thoughts, simply gently return your attention to your breath.

Body scan

It consists of mentally scanning your body, paying attention to each part individually. Start from the head and work your way down, observing the physical sensations in each part of the body, without judging or trying to change anything. It is a way to connect 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 like "May I be safe, may I be happy, may I be at peace" to yourself and then towards other loved ones or even people you have difficulties with.

Mindfulness in eating

When eating, concentrate on each bite. Observe the colors, textures, flavors, and sensations in your mouth as you chew slowly. Pay attention to the complete experience of eating without distractions like your phone or television, connecting fully with the food.

Conscious walking

Walk consciously, paying attention to every step you take. Observe 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 the contact with nature if you are outdoors or simply observe the details of the surroundings if you are in an urban space.

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