Exercises that Promote Mindfulness

We may think that we are far from reaching mindfulness in a busy world where we are constantly engaged in household chores, work and planning for the weekend. Are you noticing how you’re feeling right now? Did you get enough rest this morning or were you able to focus your thoughts on the present moment?

It is essential for our wellbeing to take a few minutes to sit down and relax, let alone 30 minutes or more for a meditation session.

Mindfulness is the practice of purposely focusing your attention on the present moment and accepting it without judgment. When we are mindful, we tune in to our experience in the present moment, rather than anxiously anticipating the future or regretfully pouring over the past. We become immersed in what’s happening at the moment, without criticism or judgment. Mindfulness is now being examined scientifically and has been found to be a key element in stress reduction and overall happiness

There is more than one way to practice mindfulness (e.g. eating mindfully). The goal of each technique is to achieve a state of alertness towards one’s surroundings, and an inner state by deliberately paying attention to thoughts and sensation without judgment. Practice these mindfulness exercises to live in the present moment and also keep out mindless (all puns intended) chatter out of your brain.

Walking Meditation

Find a quiet place to walk at least 2 to 4 metres in length. Begin to walk slowly. Start focusing on the experience of walking, slowly be aware of the sensations of standing and the subtle movements that is keeps you balanced. Once you have reached the end of the path, turn around and start walking again. Repeat this and ensure you maintain your awareness during the whole exercise.

Practice Family Meditation

Save 10 minutes of your time to meditate with your family. This can lead to positive outcomes such as helping your children to succeed in school. Apart from that, it provides an opportunity for closeness and presence within your family. It is a way to teach your family members to fend off negative thoughts and behaviours, boost their confidence, and treat others as well as themselves with respect and compassion. This is a tool that will serve them for the rest of their lives.

Engage in Handwork

Handwork is any activity that involves using your hands and some level of concentration. A few examples of handwork might be knitting, needlework, embroidery, weaving, crochet, beading, origami, mosaic art, wirework, whittling, soap carving, quilting, bookmaking, and calligraphy. Through the practice of handwork, you develop a connection between the sensorial experience, mental focus, and the act of creation. The focus required isn’t so complex that it’s overly challenging. On the contrary, these activities are deeply relaxing and fulfilling way to improve mindfulness.

Use Aromatherapy

Aromatherapy is a form of therapy that uses essential oils from plants to enhance your physical and mental well being. Our sense of smell is one of the most powerful senses. Scent has the ability to invoke vivid and realistic memories. Good smells would normally lead to positive feelings. Use aromatherapy mindfulness habit in the evening or right before you go to bed.

Evening Gratitude Journaling

After a long day, you probably have accumulated some stress or even have experienced a few unresolved issues. If you keep a gratitude journal that you write in before bedtime, you can do wonders for improving your sleep. For instance, one study found this habit decreased depression, and another one discovered that showing evening gratitude increased optimism, sleep quality, and overall health and lowered blood pressure.

With regular practice of mindfulness exercises, will help us to control our emotions well. It will help us to prevent negative past experiences and fears of future occurrences. Not only that, we will harness the ability to root the mind in the present moment and deal with life’s challenges in a clear-minded, calm, assertive way.


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Photos: Shutterstock, Thanyapura and Unsplash

Molton Brown

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