03 Mar Mindfulness exercises
Posted at 16:06 h in 77 Comments
To really reap the benefits of mindfulness, try using it as part of your daily routine. You can incorporate it into daily activities. For example, you can be mindful while you brush your teeth or wash your face – see below. Or you may want to schedule ten minutes specifically to concentrate on one of the other exercises below. Whatever works for you and gives you the best chance of consistently practicing mindfulness is the best route to take.
- While brushing teeth or washing face: Since you’ve done these things thousands of times you don’t need to think about them, but you can be mindful by closing your eyes and concentrating on them. For instance, when brushing your teeth feel the brush glide along your teeth. Taste the toothpaste. Feel the grip you have on your toothbrush. Don’t judge it as too tight or soft. Just notice the sensations. You may try taking a few deep breaths while you brush your teeth. Feel the air go deeply into your lungs and through your nose – it might be challenging to have it come through your mouth while keeping the toothpaste in!
- Next time you barge in the door at home and head to the kitchen to grab a snack, try settling in for a few minutes to really enjoy it. Whatever it is, sit down, stare at it and choose to take a while eating it. You are going to focus on every gesture, bite, swallow and feeling as you thoroughly enjoy your snack. Up for the challenge?
- When you are ready to go to bed, why not use mindfulness to help you fall asleep? Mind racing at night? This is a good way to calm it down. Simply focus on your breathing – your chest rising and falling. You may hear the sounds of it filtering through your nostrils and out again. Wait, does it sound different? Does it feel different? Just notice. Just be. And before you know it, you’ll be waking up to that annoying alarm again!
Don’t faint. It’s that simple!
Which exercise did you try? Describe your experience.
What's being said
WLKHS2110Posted at 14:57h, 28 February
The one exercise that I will do at home is to use mindfulness to help me fall asleep. I will try this one because I don’t get a lot of sleep which makes me very tired when I go to school.
WLKHS2116Posted at 14:55h, 28 February
I think I will try the exercise about focusing on nothing while trying to fall asleep. After a long day at school with homework and extracurricular it is almost impossible not to overthink any aspect of the day. Knowing my self I start to over analyze and stress over things that haven’t even happened so this exercise will hopefully help me feel more relaxed and in control of my time.
WLKHS2119Posted at 14:55h, 28 February
At home I will do the one when I brush my teeth. It seems easy and like it could help me a lot.
WLKHS2115Posted at 14:54h, 28 February
One exercise I try to practice mindfulness with is skiing, I love to ski buy my self and when I am alone I am able to focus on every single detail, I feel the poles in the snow with every single turn I make. The rush as your ski’s slice through the snow going down hill, the wind in your face and ears, almost consuming you and the rush you feel throughout your body when skiing .
wlkhs2107Posted at 14:52h, 28 February
Unknowingly, recently I started practicing mindfulness by reflecting on my day and taking time to fully relax so that I can actually fall asleep. I think it really helps to alieviate all of the stress accumulated over the long day and take a break
WLKHS2103Posted at 14:49h, 28 February
Chances are I will try to focus on my breathing while I fall asleep, since I always seem to have trouble sleeping.
WLKHS2104Posted at 14:48h, 28 February
I tried the last response because personally I am the queen of overthinking and having racing thoughts so breathing techniques really help me focus on something else.