These ‘touch point' cues don’t have to be physical ones.įor example: Each time you think a negative thought, you might choose to take a moment to stop, label the thought as unhelpful and release the negativity.
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Similarly, the moment you open your computer to start work, take a moment to appreciate the hands that enable this process and the brain that facilitates your understanding of how to use the computer.
Think of something that happens every day more than once something you take for granted, like opening a door, for example.Īt the very moment you touch the doorknob to open the door, stop for a moment and be mindful of where you are, how you feel in that moment and where the door will lead you. This exercise is designed to cultivate a heightened awareness and appreciation of simple daily tasks and the results they achieve. Allow yourself to connect with its energy and its purpose within the natural world.Visually explore every aspect of its formation, and allow yourself to be consumed by its presence.Look at this object as if you are seeing it for the first time.Simply relax into watching for as long as your concentration allows. Don’t do anything except notice the thing you are looking at.This could be a flower or an insect, or even the clouds or the moon.
Choose a natural object from within your immediate environment and focus on watching it for a minute or two.The exercise is designed to connect us with the beauty of the natural environment, something that is easily missed when we are rushing around in the car or hopping on and off trains on the way to work. This exercise is simple but incredibly powerful because it helps you notice and appreciate seemingly simple elements of your environment in a more profound way. If you enjoyed one minute of this mind-calming exercise, why not try two or three? 2. If you are someone who thought they’d never be able to meditate, guess what? You are half way there already! Then watch with your awareness as it works work its way up and out of your mouth and its energy dissipates into the world.Purposefully watch your breath, focusing your sense of awareness on its pathway as it enters your body and fills you with life.Simply let thoughts rise and fall of their own accord and be at one with your breath. Let go of things you have to do later today or pending projects that need your attention. Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body.One breath cycle should last for approximately 6 seconds. If you can sit down in the meditation (lotus) position, that's great, if not, no worries.Įither way, all you have to do is be still and focus on your breath for just one minute.
This exercise can be done standing up or sitting down, and pretty much anywhere at any time. I'm going to cover 6 exercises that take very little effort and can be done pretty much anywhere at anytime:Ħ Mindfulness Exercises You Can Try Today 1.Mindful Breathing 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.
Most of us don’t have five minutes to sit down and relax, let alone 30 minutes or more for a meditation session.īut it is essential for our wellbeing to take a few minutes each day to cultivate mental spaciousness and achieve a positive mind-body balance.
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