Mindfulness Exercises for Everyday Life

Silhouette of Woman sitting and meditating in the sun with Aurum blog in the left corner

Mindfulness is the practice of bringing one’s attention to the present moment, without judgment. It has been shown to have many benefits, including reducing stress and anxiety, improving focus and concentration, and increasing feelings of happiness and well-being. One way to practice mindfulness is through exercises such as body scans and progressive muscle relaxation. Here are some examples:

  1. Body scan: Find a comfortable position either sitting or lying down, and close your eyes. Start at the top of your head and slowly scan down through your body, paying attention to each area as you go. Notice any sensations, without judging them as good or bad. If you notice any tension or discomfort, try to relax that area by taking a few deep breaths.
  2. Progressive muscle relaxation: Begin by tensing the muscles in your feet, then release them and let them relax completely. Move up your body, tensing and then releasing each muscle group, including your calves, thighs, stomach, chest, arms, hands, neck, and face. Take your time and focus on the sensation of each muscle group as you go.
  3. Breathing meditation: Sit comfortably with your back straight and your eyes closed. Bring your attention to your breath and notice the sensation of the air moving in and out of your body. If your mind wanders, gently bring it back to your breath without judgment.
  4. Mindful eating: Choose a piece of food, such as a raisin or a small piece of chocolate. Take your time to really look at it, noticing its color, texture, and shape. Then, bring it to your mouth and hold it there for a moment before chewing. Pay attention to the sensation of the food in your mouth, the taste, and the texture. Finally, swallow and notice the sensation of the food moving down your throat.
  5. Walking meditation: Find a quiet place to walk, either indoors or outdoors. As you walk, pay attention to the sensation of your feet touching the ground. Notice the rhythm of your steps and the movement of your body. If your mind wanders, gently bring it back to your steps.

These are just a few examples of mindfulness exercises that you can try. The key is to find what works for you and make it a regular part of your routine. By practicing mindfulness, you can cultivate a greater sense of calm and awareness, which can have a positive impact on your overall well-being.

Watch our video walkthroughs at this link here.

For more guided support for mental health and wellness, consider talking to one of our therapists for a free consult.