There are many mindfulness exercises to choose from, but the easiest and most accessible ones are the ones that are easy to do and can help us live in the present. Mindfulness is not something that happens by itself. Mindfulness must be practiced consistently and worked on regularly to reap its full benefits.
First, we take a moment to feel our in–breaths and out-breaths for about 10-15 seconds. Next, we ask ourselves: \”Which character strengths should we bring forward now?\”
Thich Nhat Hanh: \”If we don\’t fully ourselves, really in the moment, then we miss everything\”
It is short and easy to incorporate into our day. It helps us get into the present and reminds us of our greatest strengths. This allows us to focus on the present and prepares us to be our best selves. This allows us to be more prepared for difficult moments and helps us to manage stress better.
These 24 character strengths can be described as:
Creativity is originality, ingenuity, and adaptability
Curiosity: curiosity, exploration, openness, novelty-seeking
Judgment – Critical thinking, thinking through things, open-mindedness
The love of learning – mastering new skills and topics, and systematically adding to our knowledge
Perspective – Wisdom, wise counsel, seeing the bigger picture
Bravery – Valour, not shrinking away from fear, standing up for what\’s right
Perseverance: Industry, persistence, finishing what you\’ve started
Honesty, authenticity, and integrity
Zest – Vitality, enthusiasm, vigour and energy. Feeling alive
Love – loving and being loved. Value close relationships with others.
Kindness – kindness, generosity, compassion, care & concern, altruism and \’niceness\’
Social Intelligence: Being aware of your motives/feelings and understanding what drives others to act in a particular way
Teamwork – citizenship and social responsibility
Fairness – not letting emotions bias decisions about other people
Leadership – organizing group activities and encouraging the group to do things.
Forgiveness – Mercy, acceptance of others\’ mistakes, giving people another chance
Humility – humility, letting our achievements speak for themselves
Prudence: Be careful and cautious.
Self-regulation – self control, disciplined, managing impulses and emotions
Appreciation of Beauty and Excellence – wonder, awe, elevation
Gratitude: Gratitude is expressing gratitude for the good, being thankful, and feeling blessed
Hope, optimism, future-mindedness and future orientation
Humour – laughter, humor, playing with others, smiling, light-hearted
Spirituality is a combination of faith, religion, purpose and meaning.
These strengths can be used anytime we pause, refocus, and get clear on what is most important at that moment. email=luisalbertocastillo%40live.com&url=http%3A%2F%2Fwww.woodbankdevelopments.co.uk”>In transition between work and home-time, the Mindful Pause is a great tool. After a pause, the character strength Love will emerge, and we will immediately share our full presence with our family in a warm, interactive way. It can remind us to be grateful for what we have in this moment, and to feel blessed and motivated to share these blessings with others. After a pause, our strength of kindness will emerge. It will remind us to be kind to others and to listen to them. When we are alone, it reminds me to take care to myself. When we have to deal with children\’s frustrating behavior, the Mindful Pause can be helpful. We can practice perspective by allowing Self-regulation to emerge and allowing Perspective to emerge. This will help us see that our children still love us, despite their behavior. Self-regulation can also prevent us from regretting later.
These are just a few of the best mindfulness exercises you can do:
Candle Meditation – This is a great way to find peace and tranquility. All you need is a darkened room with a candle and some darkness. You can sit in a comfortable place and just focus on the flame.
Eating Meditation: Instead of eating our food, we can take a moment to enjoy it. Take a moment to look at the food, taste it, and then notice the texture. This can be a mindfulness exercise.
Take a minute to see it for what it really is
Take a Mindful Break – Instead of checking email etc, take some time to feel the sensations in your body. Listen to the sounds, feel the heart beat, and just be there for a while, letting go all our worries.
A Mindful shower is a way to pay more attention to the temperature of the water, the smell of the shampoo, the texture of the hair and the various parts of the mindful shower.
As the warm water lathers over you, be mindful of the sensation of pleasure. Also, pay attention to the shampoo, conditioner, and shower gel.
Mindful walking is a way to spend at least 15 minutes each day walking in a peaceful, quiet environment. This allows you to listen to the sounds around you and focus on the present. Other thoughts should not distract you. Instead, focus on the rhythm of your breath and the thud sound of your feet hitting the ground. Listening to the sounds of the trees creaking under our feet, the birds chirping and the trees creaking when we walk in the wood should be our first priority. When we are having trouble concentrating, it is easier to concentrate on the simple sounds. Mindfulness quote: Our thoughts can wander.
Concentrate on the emotion
But when they do, we need to gently bring ourselves back into the present moment.
All of these mindfulness meditation exercises can be easily incorporated into your daily routine and help you cope with difficult thoughts and feelings. These meditations can help us become more present and able to ground our minds in the present moment. Let\’s give them a shot!
These tools will allow you to expand your mindfulness practice.
The Mindfulness Journal: Easy exercises to help you find calm and peace wherever you are. This journal is the perfect companion to a peaceful day. This book is a favorite of mine. I keep it close to my heart so I can refer back to it whenever I feel stressed.
Mindfulness exercises: This book is a step-by-step guide for mindfulness and meditation. It explains the benefits and offers short and long mindfulness exercises that can be incorporated into your daily life.