Exercise is one of the crucial elements of daily life, and lacking out on this simple practice everyday can put you at risk of several health disorders. But exercise isn’t just for your body- your mind needs to be exercised too, and putting effort into it can actually help you stay away from psychological and mental disorders to a great extent.
Discover 7 effective mindfulness meditation exercises that can be done in a jiffy- literally less than 5 minutes each, and practicing them often will help you stay more focused, positive and healthy.
The Body Scan
Its easy to get tired when you’re stuck in the 9 to 5 work schedule, but simply doing a quick mindfulness body scan every night before sleeping, or during your office break can help you get more energized. Scan your body from top to toe and notice any sensations of discomfort or tension, and attempt to soften and ease them.
A Bite of Mindfulness
Mindfulness eating is thought to hold the maximum benefits when practiced regularly- in fact, it could also help you lose weight. So the next time you sit down to eat, place that cellphone away and pay full attention to your meal- explore every sensory experience that you have when you consume your food, and watch how it makes a difference.
Feel the Air
The simple act of feeling the air around can bring about a huge change in your mental state- it can help you get more calm, relaxed and focused. Pay attention to the air on your exposed skin- this is particularly helpful if you don’t find the time to get in touch with nature, and practicing it often will help keep your emotions from being all around the place.
One Mindful Action
You may be proud of your multitasking abilities, but these acts done often can have an impact on your work performance. Instead, try to do one mindful action everyday- set a goal for yourself to pay full attention to a particular task that you do.
2 Minute Break
Whenever you feel too caught up in work, and are unable to handle too many things at once, stop, breathe and take a 2 minutes break just to observe any random thing or object around you. There’s no need to force it- just observe the object or scene, and allow thoughts to flow in naturally and effortlessly.
Deep breathing is known to have many benefits for the body, but if you’re unable to find time for a nice 15 minute yoga session, don’t worry- simply pay attention to your breaths. Feel every sensation of your breath- notice how the air flows in and out of your body.
The Ten Second Count
If you’re unable to focus on your breath, try this simple mindfulness exercise that works in a similar way. Start by counting from one to ten, and focus only on your counts- don’t force and struggle to stay focused- if you feel your mind wandering, stay calm and slowly bring back your focus to your counts.