5 Simple Mindfulness Exercises to Brighten Up Your Life

5 Simple Mindfulness Exercises to Brighten Up Your Life

In today’s world, we easily get carried away by our hustle and bustle and the chaos that surrounds us, it’s as if we go through life without stopping to breathe and take care of our body and mind. Therefore, in order to disconnect from distractions and improve the quality of our lives, we must incorporate mindfulness into our daily activities.

The mindfulness exercise involves being present in the moment, observing our thoughts and emotions, and maintaining awareness of our bodily sensations and our surroundings. Here are some ways on how you can exercise mindfulness to calm your mind and overcome negative thoughts and emotions.

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Deep breathing

It is said that yogis do not count life in years, but by the number of breaths they take. Our breath is the closest companion we have, it’s what keeps us alive, so try to breathe mindfully every day, even if it’s just for a few minutes.

You can try breathing exercises in any of the comfortable places you have chosen. First of all, feel the natural rhythm of breathing and let your breath flow naturally, without forcing anything. Don’t take short, shallow breaths through your chest; instead, try belly breathing, that is, breathe in through your nose and fill your belly with air.

And if you feel comfortable, you can also place one hand on your belly and the other on your heart to feel more comfortable. There are also other breathing techniques, namely lion breathing and alternate nostril breathing.

listen carefully

‘Do I listen only to respond, or do I listen to understand and communicate?’ Often our thoughts and reactions can take us away from the conversation and we can’t even remember what message the other person was trying to convey. Therefore, listen carefully.

Try to be present and give your full attention to the person you are listening to. This way, you will not only be able to communicate better, but also show respect to that person. And be empathetic and try to understand a situation from another person’s point of view instead of getting caught up in your judgments or preconceived notions.

body scan

Just as we sometimes forget to breathe properly, we tend to ignore the physical discomforts we feel, especially when we are stressed or angry. The headaches we feel, the pain in our shoulders and back, and the tension in our muscles; All these aches and pains are connected to our emotional state. Therefore, the body scan is a very effective way to release physical tension that we experience consciously or unconsciously.

Body scanning is done mentally, and this practice brings awareness to every part of our body. You can do this exercise by following a few simple steps. Get comfortable first (either lying down or sitting up), and then take a deep breath. It is best if we begin the practice by paying attention to our feet, as they help us feel grounded.

Begin to notice the sensations that are felt and if you feel any discomfort, take a breath and acknowledge it. Try to have a purpose with this practice and you will see how relaxed you will feel!

doodle or color

Coloring or doodling can be therapeutic, and it’s not just for kids. In fact, coloring is called the art of anti-stress, as this simple practice can guide our mind to the world of fantasy and colors, and we can harmonize our feelings through tones and shades, and eventually get rid of our stress and anxiety. .

There are tons of adult coloring books available in the market and online websites like Pinterest and justcolor.net that offer free coloring pages. So grab colored pencils or crayons and evoke your artistic side!

mindful eating

Without a doubt, eating is one of the most pleasurable acts that human beings carry out. However, we eat a plate full of food without realizing what we are actually eating. It is not a difficult task to eat accordingly and savor every bite of our food.

Don’t eat just to satisfy your cravings, eat according to your hunger. Listen to your body and take a deep breath; if you feel the sensations of hunger, only then decide to eat. And always remember: if you don’t like the food, don’t eat it!

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