Mindfulness meditation is the mental state achieved by focusing one’s awareness on the present moment. You calmly acknowledge and accept one’s feelings, thoughts, and bodily sensations; used as a therapeutic technique.
Mindfulness pretty much means just shifting your awareness over into the present moment. The benefits of mindfulness meditation include decreasing your anxiety, stress, and self-consciousness. You find your inner peace and eliminate negativity.
Mindfulness is where you allow emotions and feelings to come up without placing judgment on them. It is creating balance for yourself emotionally and physically. The brain goes to sleep every single night, but your mind doesn’t.
So, mindfulness meditation is a way to let the mind rest. It is really therapeutic. It is great for your body, mind, and soul.
7 Mindfulness Meditation Exercises
- Start off by choosing an object that you can see right now.
- Focus on something in the room or something on your person.
- Maybe that focus is on the food that you’re currently eating. Shift all of your energy and focus on that object.
- What does that item feel like?
- Does it have a unique smell?
- What does it look like play with the texture?
Move it around a little bit. Intensely look at that object and place all of your energy on that object.
Analyze it, study it and just sit there and look at it.
Appreciate it for everything that it is. See every minutia of it.
The mind will not be able to drift off into other areas of your life when you focus so intently on this object.
You will be completely aware of that object in front of you, and your mind will not have the capacity to worry about other parts of your life. Your mind will be consumed only with that object.
#2 Body Scan
I do this all the time when doing yoga. Do a full-body scan while lying down on your back. Visualize a scan of every part of your body from the top of your head all the way to your toes.
Close your eyes if you want. I like to do it with my eyes closed. Focus on your forehead. Sit there and breathe through your forehead. Then focus on your eyes, your eyelids, and your eyebrows.
Focus on a different area of your body with every breath that you take in and out. When you focus so intently on each part of your body, the mind can not drift off and focus on other parts of your life.
#3 Immersion – How To Do Mindfulness Meditation
Start by focusing on a task that you do automatically. It can be a simple daily task like driving to work, doing the dishes, brushing your teeth, or something that doesn’t require a lot of thought. It doesn’t matter how long you meditate.
Then you are changing up how you do that task, which will shift your focus. For example:
- Take a different route to work.
- Brush your teeth with your non-dominant hand.
- Do the dishes. Focus solely on washing the dishes and how the sponge feels in your hand, the warmth of the water, or the food running down the plate.
Really focus all your energy on that single task.
Doing this will require you to really pay more attention, and you’ll notice things that you’ve never really seen before. When doing simple tasks, our mind becomes automatic. We no longer mindfully think about what we are doing.
Our mind drifts and wanders into other activities and problems of our life that are not presently happening to us presently at the moment. By changing up the way, you complete the task forces you to mindfully focus on that immediate task.
You will no longer be able to worry about the past or drift into other parts of your life. You will be intensely aware of the present. I did this when brushing my teeth with my non-dominant hand. I am right-handed, and by brushing my teeth with my left hand, I became so aware of every single brush stroke. I focused on not missing any spots, and I did it slower. I was more mindful of the task and had to focus when I was brushing my teeth.
#4 Mindfulness Meditation Journaling
You do not have to do this by sitting down and writing in a journal. You can do this lying down in your bed If you want.
Sit down and name as many things as you can that you are grateful for right now. Things like:
- Your legs for letting you walk, run, swim, play the sport you love, and curl up in a comfortable chair.
- Your mind for the ability to store memories, think, and create new solutions.
- Your fear, so you know your opportunities for growth.
- Your sadness for you to appreciate the spectrum of human emotions.
- The internet for connecting you and others, despite the physical space between you.
- Your enemies, who help you to uncover your blind spots so that you can become a better person.
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We are so unaware of so many different things that we are just given in our life that we do not appreciate because we don’t sit there and think about it all the time. We just believe that it is a given. The fact that we feel it is a given is something in itself to be grateful for.
I highly recommend you have a gratitude rock next to your nightstand. Take a stone or a crystal or something that will remind you every time you look at it to appreciate something in your life.
Put it right next to the nightstand so every single morning, every single night, when going to bed or waking up. You will notice the rock, and it automatically shifts you into the focus of gratitude of the present moment and to think of your daily gratitude.
#5 The Five Senses Technique
Randomly stop where you are and experience your scenario right now.
- Note five things that you can see right now.
- List four things that you’re feeling.
- Think of the three things that you are hearing.
- Two things that you are smelling.
- The one thing that you can taste. From the chapstick on your lips to the garlic leftover from lunch or dinner.
The five senses technique is an excellent mindfulness mediation exercise if you’re standing in line at the grocery store, the local coffee shop, riding in a car (and not driving), taking a break at work, or sitting on the couch.
There are so many different places where you can do this mindfulness meditation exercise that will instantly draw you into your space.
#6 Mindfulness Meditation Breathing Techniques
Shift your awareness to your breathing. Breath focus is a great meditation practice whether you’re lying down or sitting upright.
The mindfulness meditation breathing technique starts by focusing on your breath.
- Focus on the intensity of your breathing.
- Be aware of the rise and fall of your chest with every inhale and exhale.
- Be aware of the breath going in through your nose and out through your mouth.
- Observe your breath.
- Observe your heart rate.
You can even adjust your breath if you are having a stressful moment. Take a long deep inhale. Hold it. Inhale a little bit more. Hold a little bit more and just sigh as you breathe it all out.
It is so crazy what mindfulness meditation exercises with your breath can do to your mood. Amazing! Mindfulness meditation breathing is a huge part of yoga.
When you sit there and focus and are aware of your breath, you are creating mindfulness. It doesn’t matter if it’s exaggerated breath or just normal natural breath. We breathe without noticing it day-to-day, and when you sit there and shift your awareness to it, you become mindful in the present.
Many believe your spirit is your breath. For example, when you die, you stop breathing. Your spirit is no longer there. So, when you focus on your spirit (breathing), it creates consciousness and being present and aware of your spirituality in yourself, as your true Higher Self. This is deep metaphysical identity stuff!
Breath is so important, and we just do it automatically. When you shift focus to your breathing, it creates such a wonderful space in your mind.
#7 Daily Intention
Daily Intentions is something that I live by, and I love creating daily intentions or a daily mindfulness meditation mantra. A daily intention is not a goal, nor is it limitless.
You need to be living with intention throughout your day, and you’re going to be content instead of setting a goal and trying to achieve it. If that makes sense, it is not something that you can just cross off your checklist.
Every single morning creates an intention for yourself. That intention is your focus for the day. What you want to surround your day based upon your focal point for the day will be that intention.
Some examples of daily intention mindfulness meditation exercise are:
- Finding balance throughout your day.
- Acting with courage.
- Connecting with others.
- Finding happiness in every single situation.
- Leading by example.
That intention needs to always be in the back of your mind. Please write it down and place it somewhere you will see throughout the day. It can be your desk, the refrigerator, or on an end table. No matter what comes up, act with that intention in mind. You want to be and your true self.
Mindfulness Meditation Tips
In mindfulness meditation exercise #4, we talked about mindfulness meditation journaling. This exercise focuses on gratitude and being grateful.
Let’s take that journaling one step further. Write about what you are currently feeling, loving, enjoying, anticipating, wishing, watching, and planning.
The planning portion does shift your mind over into a goal mind. But it is also mindfulness because it’s what you are currently feeling.
You are analyzing your goals for your situation, where you are now, and where you want to be.
When you do this, it shifts your mind over into appreciating where you are now and looking at yourself in the future – based on where you are right now, if that makes any sense.
It is an enjoyable exercise and a good journaling technique to do weekly, monthly, or perhaps mid monthly.
Healthy Mindfulness Meditation – Get Outside In Nature
Being in nature is something that instantly drives me into the present moment. I will sit, stand, or walk-through the outdoors. Make an effort to notice every little thing. Observe the animals, the animal noises, the wind, the sky, the clouds, etc.
While looking up at the sky and do not have anything else in peripheral vision, the feeling of awe is intense and instantly draws you into the present moment. It does not matter if it is the clouds during the day or the stars at night if you prefer. Nature grounds you and is the perfect medium for mindfulness meditation and being one with nature.
I know that sounds corny! But it really shifts the mind into the present moment. It helps you breathe better. People just feel so much better when they are in nature.
Mindfulness Meditation Space or Room
There is so much power and rearranging your space. It is crazy. You can reposition items in your apartment, your room, closet, drawers, or desk.
Take everything out and just sit there and create a new space for yourself.
Not only do you get in the flow state (a feeling where, under the right conditions, you become fully immersed in whatever you are doing) when you’re rearranging your room.
Notice and become aware of every single thing in that room.
- Furniture pieces
- The lighting in your room
- Dust that you may not have known accumulated underneath your couch
- The weight of everything
- The positioning of everything
The energy and the shift in your mood that comes from simply moving little things or cleaning and rearranging drawers instantly elevate your mood.
You are being mindful and creating new energy and space. Do the five senses technique (see mindfulness meditation exercise #5) before you rearrange and then after you rearrange.
Observe how much mindfulness meditation exercises affect your mood, your feelings, and your energy. It is insane!
A special thanks to Renee Amberg on YouTube
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