This article is about practical mindfulness tips and how to practice mindfulness with examples.
Mindfulness, a form of meditation, has gained immense popularity over the years for its ability to help people stay more focused and connected with the present moment. However, many of us still need clarification about what mindfulness means and how it can benefit us. To shed some light on this matter, Best Fitness Guru, the founder of justfitnesshub.com, deliberates here from a fresh perspective.
Best Fitness Guru says that the term itself is a misnomer. Instead of calling it “mindfulness, he thinks terming it as “sensefulness” would be more appropriate. This is because mindfulness is all about breaking the monotony of being on autopilot and experiencing life more fully through our five senses. By being mindful, we become more aware of our surroundings and can appreciate the present moment with greater clarity and focus. In turn, it can help us develop self-awareness, compassion, and empathy, reduce stress and anxiety, and live a more fulfilling and satisfying life.
How To Practice Mindfulness – Mindfulness Exercises
He suggests – Starting with just 3 minutes per day, 5 times per week, and increasing to 12 minutes per day over time. Here, he shares key tips and practices to help you practice it.
# 1
Take a mindful moment.
It doesn’t need to take long —even a minute or two can be beneficial. The everyday moments that we typically go through on autopilot can be used to bring you from being overthinking or stressed to mindfulness. The best part is you can do this any time of the day, such as when you’re pouring your coffee or steeping tea, waiting for your bus or metro, brushing your teeth, or rinsing the conditioner out of your hair. Simply take a moment to bring your attention to how your body feels, unclench your jaw, and relax the shoulders and belly. Feel where your body meets the chair (if you’re sitting) and where your feet meet the ground (if you are standing). Take a long, slow, deep breath. And begin again.
# 2
It’s OK to have thoughts.
One of the most common reasons that people are not able to meditate is because they think too much. However, it’s important to note that the goal of mindfulness is not to eliminate thoughts entirely but rather to redirect your attention to something else, such as your breath or a particular sensation in your body, for a moment to help you to feel more relaxed, centered, and grounded.
According to research conducted by the University of Miami, it has been found that individuals’ minds tend to get hijacked for about 50% of their waking hours. They often get lost in a loop of thoughts that revolve around past regrets or future worries, problem-solving, or other similar concerns. Moreover, excessive screen time has made many of us feel exhausted and overstimulated, leading to increased levels of mental fatigue and stress.
You can practice mindfulness by shifting attention to your breath and how it moves in and out of your body. Another way is to try shifting your attention to your right hand and feel the sensations in the right hand. Then, move your attention to your left hand and feel the sensations there. Every time you shift your attention from your thoughts to what you want to focus you build your mindfulness muscle by training your brain to shift its focus from your thoughts to what you want to focus on. Even if your mind starts to wander, you are strengthening your mindfulness practice every time you bring your attention back to the task at hand.
# 3
Befriend your breath.
Did you know that an average adult takes about 17,000 breaths every day? There are many opportunities to focus on our breath and practice mindfulness. The counting mantra is one proper breathing exercise that can help you improve your focus and calm your mind. According to Best Fitness Guru, a counting mantra involves counting your breaths to a specific number while repeating a simple phrase or word to yourself. This exercise can be a great way to begin your day or to take a break and re-center yourself during a busy day.
During times of increased stress, using mantras can be particularly helpful. By introducing a competing thought or word, mantras can help break the trance your mind can get into during stressful situations. To use mantras, begin by taking a few deep breaths and focusing on the sensation of breathing. Tune in to the feeling of breath at the tip of your nose, in your chest, or your belly. Once you feel ready, you can start silently counting your breaths – inhales and exhales. Breathe in, count 1, breathe out, count 2; breathe in, count 3, and breathe out, count 4. Continue until you reach 10. Try a few rounds. Or, instead, you can repeat your chosen mantra (words) to yourself. This simple technique can be a powerful tool for managing stress and promoting a sense of calm.
Check here for Box Breathing Technique
# 4
Help for mindfulness habit building.
Practicing mindfulness during LESS stressful periods is beneficial as it helps develop the necessary skills required during times of high stress. Try on some of your daily habits. Pick an existing daily habit, such as brushing your teeth, walking your dog, or making coffee, and practice the above mindfulness tips.
Take a walk in a park or your neighborhood. Leave the air pods at home, listen to the birds, and feel the cold breeze to recalibrate and open the senses.
The practice will help you remain composed and focused during challenging situations. By regularly engaging in mindfulness practices, you will cultivate the ability to stay calm, centered, and present, even during chaos and pressure.
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About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
