Mindfulness exercises: new ways to be more attentive
Are you having trouble staying present? These mindfulness exercises can help you integrate mindfulness into your daily life and increase your happiness and well-being.
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What is mindfulness?
awareness
To be more mindful, try exploring the causes and consequences of emotions, thoughts and behaviors. For example, ask yourself: When you are angry with someone, is it really because of what they did? Or is it because of how they did it, why they did it, how it made you feel, or something in your past that still hurts.
opening
To be more open, try not to suppress unpleasant thoughts or emotions that arise during moments of mindfulness. For example, many of us listen politely when our friends share their problems, but our real goal is to find a solution. OUR Uncomfortable to find yourself in this situation. Instead, try to open up to whatever emotions arise within you, even if they are unpleasant.
assumption
To achieve greater acceptance, stop judging or censoring your feelings and thoughts. YesYou may have heard judgments like, “Boys don’t dry up,” “You’re too sensitive,” or “Get over it,” and it’s likely you’ll continue to hear these things. So it can be difficult to accept your feelings.
Video: Mindfulness and Awareness
Why we need mindfulness practices in the age of technology
If you’re not sure whether to pay attention at first, you can do so Take this short wellness quizwhich reveals your values around mindfulness and other aspects of well-being.
What are you doing at the moment? Try these mindfulness exercises:
1. Take breaks from technology and media
2. Enjoy relaxing experiences
Restorative experiences consist of three elements: they are different from our usual routine, they are fascinating in some way, and they match your needs and interests. Although many experiences can be restorative, being in nature proves to be one of the best because it fulfills all three of these requirements so easily.
For example, to access nature, most of us have to step outside of our normal lives. do something different. There are countless things in nature that arouse fascination: trees, plants, animals and other landscapes that we are not accustomed to. A walk in a nearby park or an afternoon in a botanical or community garden seems to be enough to satisfy our need for “escape” and “fascination.” This type of mindfulness practice helps us overcome attention fatigue and be more present.
3. Plan conscious trips
So take a moment now
Consider what restorative experiences would be right for you. Remember to think of multiple nature experiences, but don’t hesitate to include other locations as well. For example, you can try visiting an art gallery, car show, pet store, local farm, concert hall, or other event that seems different, fascinating, and interesting to you.4. Stick to your mindfulness practices
5. Give yourself moments of mindfulness
It helps to take a moment to pause. Sit and be with your thoughts, feelings, and physical sensations. You can follow a mindfulness video or listen to calming music to really immerse yourself in mindfulness music.
Here’s a guided mindfulness meditation to try
Here you’ll find mindfulness music to help you immerse yourself in your mindful moment.
6. Try to bow mindfully
Here are some videos with more mindfulness exercises
References
Soga, M., Gaston, KJ and Yamaura, Y. (2017). Gardening is good for your health: a meta-analysis. Preventive Medicine Reports, 5, 92-99.
Kaplan, Stéphane. 1995. “The restorative benefits of nature: towards an integrative framework”. Journal of Environmental Psychology 15(3): 169-182.
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