Mindfulness is a natural quality that we all have and if we take the time to appreciate it, it will be available for us all the time. When we practice mindfulness, we are practicing how to create space for ourselves. Scientists have discovered that mindfulness techniques help improve physical health in a number of ways. Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep and alleviate gastrointestinal difficulties.
Here are a few ways that will help you increase your mindfulness.
- Go for a Walk
Mindful Walking meditation is great for beginners since walking is a familiar part of our everyday experience.
Find a place to walk to and spend a few minutes knowing every step you take. You can pay attention to the pressure you put on every step as your feet touch the ground and lift up. Try to notice how your toe muscles and legs push your body forward. Mindful walking or meditation will be more effective when you walk slowly. You can also sync your breathing motion with the number of steps you take. Try to increase the number of steps in each motion as you go. This will help you in maintaining stamina while running or any other physical activity.
Mindful walking meditation gets the blood circulating if we’ve been sitting in meditation for a while or if we’re feeling a bit low.
- Breathing Exercise
As we just discussed the benefits of mindful walking and how we can use our breathing to our benefit, this can also be done while not being in motion. A five minute breathing exercise goes a long way. It is short and easy. Everyone of us can try and find at least 5 minutes of our lives in doing this exercise. To do this exercise, you first will have to find a comfortable position. You can be sitting on a chair or maybe on the floor or your bed. All you need to make sure is that you keep your body upright. Then you start the exercise. Closing your eyes will be a plus point. Notice the small little things. The way your chest expands and contracts. The air that you breathe in and the air that you breathe out will mostly have a different air temperature. Let your breathing flow naturally.
During this exercise, you are bound to get distracted. You can make sure that you engage yourself back into this peaceful position. Do this for five minutes. Once the five minutes are up, focus once again on your breathing for the last time and you are all set to go.
Practicing this exercise will not only benefit your breathing but also bring calmness to your life and you will feel at peace with yourself.
- Pay Attention To The Music You Listen
We all enjoy listening to music. It soothes us and lifts our mood. For example, you are feeling low and you turn to a positive song that makes you hit the right notes.
Music also helps us in learning and improving memory. However, most of the time, we don’t really pay attention to the small little details that have gone into composing your favorite song. So, the next time you listen to your favourite track, try to do the following exercise and notice the difference.
Choose a song of your choice. Now listen to it mindfully. Notice the different instruments that have gone into the creation. Focus on each one and try to identify them. For example, notice the tune that is being played with the piano or maybe a guitar. At one point, you will stop noticing other instruments altogether. Now try to do this exercise with each and every instrument. Once you believe that you have heard every instrument, play the song again as a whole. You will now have a much richer experience.
The power of this exercise goes beyond listening mindfully — paying attention helps us notice all the parts within the whole.
- Tidy Up Your Living Space / Workspace
A dirty or cluttered space is a cluttered mind. When you approach your daily work with mindfulness, you enjoy it more. You can turn your act of clearing your room or desk into mindfulness. When you clear your living space, it will help you focus more on other things as the stuff you require will already be in its place when you need it.
Suppose, you are working and suddenly you need to staple a few papers together. You search for the stapler in the drawers and on your desk, only to find it in the most unusual place. This search will waste your time, hence drawing away focus from what you were doing.
One can consider this act of decluttering the space as a gift to themselves.
- Patience Is The Key
Mindfulness is not something you achieve overnight. It takes patience to develop. And there is no specific thing that you will see which will tell you that you are mastering the art of mindfulness. You just start to feel a little more alive and happier than the previous day. However, with practice, your ability will improve. Remember, mindfulness works like a muscle. The more you work it out, the stronger it gets. Make mindfulness a way of life so as to develop it into a powerful force for peace and happiness in your life.
- Chores Are The Ultimate Gift For Mindfulness
As you go about your household chores, pour yourself into them wholeheartedly. Not only will you end up with a cleaner bathroom, more organized room and cleaner windows, but also you’ll also experience a good deal of gratitude.
Start doing the chore. Pay attention to every detail. Observe your movements. How can you improve your craft? Experiment with alternative ways. Which one works better? How do you feel when you improvise instead of repeating the same movement over and over?
Once you are finished, take some time to appreciate the outcome. You can practice this with the same chore next time or with a different one.
- Slow Down
When you rush from one thing to another, you are doing stuff but not performing at your best. By slowing down, you can reconnect with the present moment and flow.
Taking more time to do something will help you appreciate what you are doing as well as improve your end product. Most of our mistakes are made not out of ignorance but out of being rapid and hasty.
When you enjoy what you are doing, there’s no need to rush from one task to another. Instead of just checking things off your list, you learn to enjoy the journey too.
- Stretch Your Body
Working at a desk all day is harmful . Because, mostly, we tend to adopt postures that make us feel stiff and tense. Regular stretching increases your flexibility, which is an essential factor of fitness. It also improves your posture, reduces stress and body aches.
Static stretches involve holding a stretch in a comfortable position for some time, between 10 to 30 seconds. It’s beneficial after exercising. Dynamic stretches are active movements without holding the stretch. It’s usually practiced before exercise.
- Enjoy Yourself
You’ve probably heard this one a million times before about a million other things, but that’s because it’s true. Well It’s not just true, It’s one of the most important points on this list. Are you wondering Why? Because when we enjoy something, our drive to do that thing increases tenfold. Luckily, for the most part, this will come naturally when practicing mindfulness.
The real joy is in once your mind has begun to settle and you can just sit with little interruptions. When you can sit, stop, or walk and be mindful without feeling like you want to get up or do something,or stand or something you need to get to. This is where you’ll know you’ve reached a real milestone. However hungry you are, you can never eat with both hands. Enjoy little things of your life and Focus on Yourself. Listen to yourself first because Other people will always be on hand to offer up their opinions and advice. Ultimately, however, it’s you and you have to live with the consequences of your decisions. Browse and Take our YogiFit program today. Reconnect with yourself and mindfulness will connect with you for sure!