In this busy world of ours, the mind is constantly pulled from pillar to post, scattering our thoughts and emotions and leaving us feeling stressed, highly-strung and at times quite anxious.Most of us don’t have five minutes to sit down and relax, let alone 30 minutes or more for a meditation session.But it is essential for our wellbeing to take a few minutes each day to cultivate mental spaciousness and achieve a positive mind-body balance.So, if you are a busy bee like me, you can use these simple mindfulness exercises to empty your mind and find some much-needed calm amidst the madness of your hectic day. At mindfulguides.com we are offering the mindful meditation book and mindful meditation exercises.
Breathing:
This exercise can be performed standing or seated, at any time and in any place. It's ideal if you can sit in the meditation (lotus) position, but if you can't, don't worry.In any case, what you have to do is sit still for one minute and concentrate on your breath.
• Begin by slowly inhaling and exhaling. A single breath interval can last around 6 seconds.
• Allow your breath to flow freely in and out of your body by inhaling through your nose and exhaling through your mouth.
• Allow your mind to drift away. Allow yourself to let go of tasks you need to do later today or pending assignments that require your attention.
Mindful Observation:
This exercise is simple but useful because it helps you to take a closer look at and appreciate seemingly trivial facets of your surroundings. The aim of the activity is to reconcile us with the elegance of the natural world, which is easy to forget when we're rushing about in our cars or hopping on and off trains on our way to work.Choose a natural entity in the immediate vicinity and focus on it for a minute or two. A tree, a moth, the clouds, or the moon. We are leading the era of guided meditation and 5-minute mindfulness meditation, with the assistance of our highly trained professionals.
Mindful awareness:
This activity is meant to help you become more conscious of and appreciative of basic everyday activities and the outcomes they produce.Consider something that happens on a regular basis and that you take for granted, such as opening a door.Pause for a second as you reach for the doorknob to open it and be aware of where you are, how you are feeling at the time, and where the door will take you.Take a moment to admire the hands that allow this operation and the brain that facilitates the comprehension of how to use the machine as you open the computer to begin working.
Mindful listening:
This practice is meant to teach the mind to be less influenced by previous perceptions and preconceptions by opening your ears to sound in a nonjudgmental way.Too much of what we "feel" is formed by our previous experiences. We may hate a song because it reminds us of a divorce or some time in our lives when things were difficult.