5 Simple Mindfulness Exercises To Brighten Up Your Life

“Deep breathing

You can try breathing exercises in any of your chosen comfortable places. Firstly, feel the natural rhythm of breathing and let your breath flow naturally, without forcing anything. Don't take shallow, short breaths through your chest; instead, try belly breathing i.e., breathe through the nose and fill your belly with air.

And if it feels comfortable, you can also place one hand on your belly and another on your heart to feel more at ease. There are also other breathing techniques, namely Lion's breath and alternate nostril breathing.

Mindful listening

'Do I listen only to reply, or do I listen to understand and communicate?' Often, our thoughts and reactions can lead us away from the conversation, and we can't even remember what message the other person was trying to convey. Hence, listen mindfully.

Try to be present and invest your full focus on the person to whom you're listening. This way, not only will you be able to communicate better, but also show respect to that person. And be empathetic and try to understand a situation from someone else's point of view instead of being caught up in your judgments or preconceived notions.

Body scanning

Just as sometimes we forget to breathe properly, we tend to ignore the physical discomfort we feel, especially when we are stressed or angry. The headaches we feel, the shoulder and back pain and tensing in the muscle; all of these discomforts and aches are connected to our emotional state. Hence, body scanning is a very effective way to release the physical tension we consciously or unconsciously experience.

Body scanning is done mentally, and this practice brings awareness to every single part of our body. You can do this exercise by following a few simple steps. First, get comfortable (either by lying down or being seated) and then take a few deep breaths. It is best if we start the practice by bringing attention to our feet as they help us feel grounded.

Begin observing the sensations that are felt and if you feel any discomfort, breathe into it and acknowledge it. Try to be purposeful with this practice, and you will see how relaxed you will feel!

Doodle or coloring

Coloring or doodling can be a therapeutic act, and it isn't just for the kids. In fact, coloring is termed as the art of anti-stress as this simple practice can guide our mind into the world of fantasy and colors, and we can harmonize our feeling via shades and hues, eventually getting rid of our stress and anxiety.

There are tones of adult coloring books available in the market and online websites such as Pinterest and justcolor.net that offer free coloring pages. So, pick up coloring pencils or crayons and evoke your artistic side!

Mindful eating

Undoubtedly, eating is one of the most pleasurable acts that we engage in as human beings. Yet, we eat a plateful of food without realizing what we are actually ingesting. It is not a difficult task to eat accordingly and savor every bit of our food.

Don't just eat to satisfy your cravings, rather 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 love the food, don't eat it!”

Read the full article on The Daily Star

✨Takeaway: Exercises in mindfulness require being in the now, paying attention to our thoughts and emotions, and maintaining awareness of our surroundings and physical sensations. These are some techniques for practicing mindfulness to quiet your mind and let go of unfavorable feelings and thoughts.

✨Reflection: Which one of these mindful exercises would you like to try?

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