____________
General disclaimer: All content on this site is meant for inspirational and entertainment purposes only and I am not responsible for any loss or damage related to use of any content on this site. You can read my full disclaimer here.
Affiliate disclaimer: This post contains no affiliate links. I will update this disclaimer accordingly if this changes. You can read more about my use of affiliate links here.
____________
In this post, I’ll be guiding you through eight exercises in mindfulness. These will help you reconnect with that sense of peace that naturally lives inside you.
If you happen to have a slightly neurotic personality like I do, finding moments of peace and calmness can be a big challenge. But I’ve learned that it is, in fact, possible to cultivate a sense of inner peace. Yup, who would have thought? Even as somewhat neurotic, seemingly chronically anxious person, it’s possible. And one of the tools we can utilize in this process is mindfulness.
As I’ve shared previously, I’ve come a long way on my own anxiety journey. Through my work as a therapist, I now get to help other people who are struggling as I was. And I get to see them overcome their struggles, just like I did.
Struggling with our mental health is hard. The good news, though, is that if I can overcome it, and if others can overcome it… You can too. I know it sounds cheesy, but trust me, I was a bad case. And so were some of my clients when they started their journeys.
But through intentional work on ourselves, we can begin to heal from whatever we’re struggling with in our minds. These eight exercises in mindfulness can help you get there if you stay open and consistent. So, let’s dig in!
But first…
What is mindfulness?
Mindfulness is “the awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally”, according to Jon Kabat-Zinn, the founder of mindfulness-based stress reduction (MBSR).
This definition highlights that mindfulness is about: 1) Anchoring oneself in the present moment, and 2) cultivating an attitude of acceptance towards the present moment.
What are the benefits of mindfulness?
This article from The American Psychological Association highlights that, among others, empirically supported benefits of practicing mindfulness includes a reduction of stress, anxiety, and negative affect.
In this day and age then, we should really all be practicing mindfulness!
My experience with mindfulness
I first stumbled upon mindfulness during my second semester at university, back when I first started struggling with full-blown anxiety. So, when one of my classmates shared how mindfulness helped her to find peace, I was immediately intrigued.
I went straight to the source and bought Jon Kabat-Zinn’s “Full-Catastrophe Living”, which, in my opinion, is the best introduction to mindfulness if you want a full understanding of how and why it works. I found this book surprisingly fascinating, and it really helped me understand a lot more about the mind-body connection. It also motivated me to take my mindfulness practice serious, and it’s still one of my favorite books.
Somewhere along the way however, I got out of the habit of doing mindfulness. I didn’t start taking it up again until recently, which is what inspired me to write this post and share these eight exercises in mindfulness. I know eight different exercises in mindfulness may seem like a lot. But I wanted you guys to have options so you can pick and choose the ones that may work for you.
Now, let’s get down to business!
8 beginner-friendly exercises in mindfulness
For all of these exercises, I recommend you set an alarm for at least 15 minutes and do your best to focus on the exercise. If you become impatient or your mind starts to wander, it’s totally okay! Do your best to accept what’s happening and to return to the exercise. Remember, an important component of mindfulness is cultivating acceptance.
Exercise 1: Mindful breathing
Mindful breathing is one of my favorite exercises in mindfulness. You’re probably familiar with some version of this one as well. It may seem basic, but please don’t underestimate how powerful of an impact mindful breathing can have on your nervous system and well-being.
To practice mindful breathing, you can either sit or lie down in a comfortable position, close your eyes, and take a few breaths. Focus on how the breaths feel in your body. Can you feel the air enter your nostrils and then leave? Can you feel the rise and fall of your belly and chest? Let your breath be the anchor of your focus and return to the sensations of your breath every time your mind starts to wander.
Exercise 2: Body scan
Oftentimes, we forget to pay attention to our bodies. Doing a body scan is an easy way to reconnect with your body and to practice mindfulness. I personally prefer doing guided body scans, because I tend to lose focus if I do them without guidance.
You can find guided body scans on YouTube, or in Jon Kabat-Zinn’s app (where the body scan meditation is free).
To practice body scans without guidance, start by focusing on your toes. What sensations do you feel in your toes? Coolness? Warmth? Tingling? Then slowly, move your attention upwards through your body. Linger your attention on each body part and notice any sensations. Breathe into any area of discomfort and try to stay curious and non-judgmental.
Exercise 3: Walking Meditation
I only just recently started to really appreciate and love spending time in nature and moving my body. Therefore, walking meditation is another one of my favorite exercises in mindfulness.
To do a walking meditation, try to find a somewhat quiet location and start to walk slowly. Focus on the sensations of your feet touching the ground, from your heels to your toes. How does the pressure feel on your feet? How does the movement from walking feel in your legs? What about the rhythm of your breath? Try to really experience what walking feels like.
Exercise 4: Mindful showering
“The next time you’re in the shower, check to see if you’re actually in the shower.”
– John Kabat-Zinn
I must admit I tend to forget doing this exercise of mindful showering in the shower. Which also means I’m rarely in the shower, when I shower. But when I do remember this exercise, it’s usually a really nice experience.
You can turn your shower into a mindfulness practice by, once again, focusing on the sensations you experience. What does the water feel like on your skin? What’s the temperature like? What does your soap smell and feel like? The shower can be a great place to practice mindfulness.
Exercise 5: Mindful dishwashing
Similar to mindful showering, dishwashing can be turned into an exercise in mindfulness as well. It’s also a great way to give something as dull as dishwashing a higher purpose, so what’s not to like?
To practice mindful dishwashing, focus on the temperature and feeling of the water. Notice the scent of the dishwashing soap, and observe how the dishes, one by one, become clean. Notice your breathing and try to wash all the dishes slowly and deliberately.
Exercise 6: Mindful observation
Mindful observation is a way of grounding yourself in the present by using your sense of sight. I often recommend this exercise in mindfulness to those of my clients who are struggling with anxiety, because it can help to distract your mind from anxious thoughts.
Mindful observation is practiced by first choosing an object in your environment. For example, a flower, or a picture. Then, start noticing the object’s features in detail. Observe the colors, textures, and shapes. Try to immerse yourself in the experience of looking at this object.
Exercise 7: Mindful yoga
This is another one of my favorite exercises in mindfulness and, once again, a great way to reconnect with your body.
Just like the body scan, I prefer doing a guided exercise in mindful yoga. In Jon Kabat-Zinn’s app, there’s a free guided mindful yoga exercise that I personally love to do. It’s completely beginner-friendly, and your body feels amazingly relaxed afterwards.
Exercise 8: Mindful eating
Finally, eating can be turned into an exercise in mindfulness as well. I want to get way better at eating mindfully because I really tend to just shove my meals down, which is a terrible habit.
In mindful eating, you start by taking a few deep breaths before starting your meal. Then, notice the colors, textures, and smells of the meal. Take a moment of gratitude and then start taking small bites, chew slowly, and notice the flavors of your meal. Likewise, pay attention to any sensations associated with eating the meal and notice how your body is responding.
__________
I hope this post has been helpful and has inspired you to begin your own mindfulness journey. Remember, mindfulness is a practice. That means it takes practice!
The benefits of incorporating these exercises in mindfulness into your daily routine can be huge if you stick with them. For me, mindfulness practices help me to stay grounded when that previously mentioned neuroticism kicks in. So if you ask me, sticking with a mindfulness practice is worth it, even on the days where it doesn’t seem to work. You’re making progress anyway, I promise.
If you’re interested in mindfulness and self-care, you can also check out my recent post on how to relax your body right here.
And, if you’re up for it, please share your own experiences with mindfulness in the comments below!
Leave a Reply