In part one of this two-part article, we discussed mindfulness and how you may identify if it is for you. We also gave you a few ways you can practice mindfulness meditation. In part two, we will look at five exercises/techniques you could do to practice mindfulness meditation.
Mindfulness meditation is often helpful in treating or reducing depression, anxiety, anger, or just the stresses of a busy life. However, you do not have to suffer from any of the conditions mentioned to benefit from mindfulness. The ability to identify with the simple benefit of being present in a moment, place, and situation without judgment or worry is a benefit in and of itself. According to positivepsychology.com, “A meditation exercise can be as simple as doing some deep breathing, or as complex as repeating a mantra or doing Transcendental meditation. Any activity that helps to quiet the mind could be considered a meditative activity, even sitting outside and quietly watching the world go by.” Have a look at the following and see which mindfulness meditation activity helps reveal the better version of you.
5 Exercises/Techniques to Practice Mindfulness Meditation
- Breathing Exercises:
There are many different types of breathing exercises. All of which originated through someone else’s experience. No doubt, you may have a particular breathing technique that helps to calm you. Some popular meditation breathing exercises include: The Stimulating Breath or Bellow Breath, Relaxing Breathing Exercise (4-7-8 Breathing), Counting the Breath, and Two-Minute Breathing Exercise. Read more to learn how to do these techniques.
- Gratitude Meditation
To practice gratitude meditation, close your eyes to block out distractions, embrace yourself, and think about how happy you are to be alive. Then reflect on all the people and things you are grateful for; put your hand across your chest, and call their names out loud. Gratitude meditation is a simple practice that can give you significant results. You will experience positive emotions like gratitude, loving-kindness, and compassion. You will become more aware of your creativity, things that bring you joy, and your problem-solving capacities.
- Visualization
Visualization has been known to calm the body and even lead persons into a restful sleep. Visualizing is like daydreaming, using your mind to define your life. As in a dream, visualization allows you to share your dreams with your mind. That way, your mind becomes aligned with your goals or pursuits. To practice visualization exercise, start by closing your physical eyes, and opening them on the inside, much like you are looking to your mind. Then, imagine yourself in a peaceful, relaxing setting. For example, you are relaxing on the beach, at a park, or in your garden. Your mind will begin to adapt to the environment you are creating. That will add calm, gradually removing the clutter of the day from your mind.
- Focus Meditation Technique
Focus meditation is a great way to improve your attention span. Focused meditation is a technique where you choose to focus on something like an object with solitary intent. You would focus on this object to the exclusion of all other things (Bertone, 2020). To start, find an object to focus on. Close your eyes and breath slowly, paying attention at the same time. Now, carefully observe the object; then gently close your eyes again. Picture the object and try to remember every detail. When you are ready, slowly open your eyes and see how much you recalled.
- Walking Meditation
Walking meditation is ideal for you if you like the outdoors or if you have trouble sitting still. It is a way to help clear the mind. You can start to practice walking meditation by first finding somewhere peaceful, with greenery or foliage. Walk 10-15 steps and then pause and breathe. Observe the trees, the flowers, and even the ground; listen to the sound of your feet. Notice all the little details. The aim is to walk silently and with a sense of deep contemplation.
The more you practice these mindfulness meditation techniques/exercises, the more aware, calm, and focused you should be.
Share with us, which of these techniques you will be practicing when you next have a super busy day.
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