Simple Mindfulness Exercises
Here’s a small compilation of mindfulness exercises. Â Keep in mind that these are tools and nothing more. Â Exercises are not what mindfulness is about, but will help you experience certain states that will ultimately lead to what mindfulness really is, which is discovering who you really are.
This video will do a good job explaining what mindfulness is, and once you get that, feel free to use these exercises.
Read this first: Use these to practice anywhere and anytime. Â They are simple but can take some time to really use well. Â I recommend you starting by calming down first,Â if you really want to be able to use these well. Â Just a suggestion…
Mindful Hand Awareness Exercise
Grasp your hands really tight and hold for a 5 to 10 seconds, then release and pay attention to how your hands feel. Keep your attention focused on the feeling for as long as you can.
Mental Focus Exercise
Stare at any object and try to remain focused on just that object for as long as possible. Keep a mental watch on when your mind starts to wander, then just bring it back to the object. The longer you can remain focused, the more your mindfulness will increase.
Pinch your arm and pay close attention to how it feels and what your emotions begin doing.Â Pay attention to the pain it causes, and how it radiates out from the site where you pinch.Â This exercise can really tune you in to how your body deals with discomfort and what emotions rise.Â Do you get angry when you feel pain?
Musical Stimuli Exercise
Listen to your favorite song and pay attention to how it makes you feel. Â What emotions stir? Â What memories come up, and how do those memories make you feel? Â Engage the emotions and see where they lead.
Olfactory Sense Exercise
Smell something strong like coffee beans or perfume and pay close attention to what happens in your nose, and then what feelings these scents evoke.
Just as in step 5, but with taste instead of smell.
Sit and relax, and imagine yourself melting into everything around you. Â You might begin to feel at one with everything after some practice.
Full Sensory Awareness Exercise
Wherever you are, just stop and look around when safe to do so. Become aware of everything that your senses pick up. Â How do you feel? Â Do you feel over-stimulated? Do you feel anxious?
Spend an hour or two in complete silence, and just absorb your surroundings. Earplugs might help this exercise.
Become aware of every time you use the word “I” in a sentence. Â This forces us to focus on how self-centered we all are. Â I was shocked when I started doing this…
Challenge Your Beliefs Exercise
Take one long held belief and pretend that you believe the direct opposite. Make a mental note of how you feel and what thoughts come into your mind.
27 Mindfulness Quotes That Will Make You See Through Life Itself
Click here for the next segment: Guided Meditation, it’s awesome!
17 thoughts on “16 Simple Mindfulness Excercises”
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Excellent material that is very helpful in getting / maintaining a positive learning session
Thanks Dion, glad you can use it and benefit from it!
Excellent material good to share with others
My son (26) has been struggling with depression and anxiety since he was about 12 years old; it consumes him, preventing the natural progression of life. We have spent years and $$ on lists of various therapies. I appreciate whenever I find clear, informative articles that offer suggestions and direction.
Start small. Start somewhere. Perfect way would be to read a comprehensive guide by Julia Hanner (net-boss org/mindfulness-by-julia-hanner) and participate in an online course. If greater well-being isn’t enough motivation for you, scientists have discovered that mindfulness techniques improve self-control, objectivity, tolerance, enhanced flexibility, concentration, and empathy — you gain mental clarity