Mindfulness is a way of life. To achieve that level of mastery or even get close to it we need to practice it daily. How to practice mindfulness article covers 3 different techniques to practice.
How to Practice Mindfulness Technique 1: Pay Attention to Your Breathing
You can do this with your eyes open or closed. Don’t do this when driving or doing an activity that requires your full presence.
Bring attention to your breath. Inhale, exhale. Don’t force any visualizations, just notice how your body relaxes with each breath. Stay with it for few minutes and then, continue with your activities.
You will notice that you are calmer and refreshed.
How to Practice Mindfulness Technique 2: Pay Attention to Sensations in Your Body
Similar to the previous one, make sure you are not doing an activity that requires your full attention.
Sit in a comfortable position, close your eyes, start scanning your body from the top of your head to the tips of your toes. Do it slowly, paying attention to each muscle, each part of your body. Notice any tension you have in different parts of your body without any judgement or forcing relaxation. Just notice and let it go. The whole process can take 1-5 min depending on how deep you’ll go.
When you finish, slowly open your eyes. Stay in your position for few moments. You will feel more relaxed, calm and present in the moment.
How to Practice Mindfulness Technique 3: Dedicate a Daily Activity to Mindfulness Meditation
As I mentioned before, mindfulness is a way of life so you can dedicate any of activity that you do daily to your mindfulness practice.
Make sure it is a daily activity so you can practice every day – for example, it can be washing dishes, walking, taking a shower, driving, etc. For this particular exercise you can choose even the activities that require your full attention because the core of this exercise is to be fully present in whatever you are doing, to give it your full attention.
Every day when you do that particular activity, pay attention to everything – sensations in your body, your surrounding; take in the whole picture with all your senses; be fully present, immersed in whatever you are doing – don’t think about any conversations you had 5 min ago or what you are going to cook for dinner, be fully present, here and now.
It sounds simple but it is not easy to do especially if you are not accustomed to doing meditations. Don’t give up – if your mind wandered to the past or the future for few moment, gently bring your attention back to your activity on hand without judging yourself. After few weeks of practice it will become much easier for you to stay present with what is.
There are many benefits to practicing it. To name just few – you will feel happier, enjoy your activity more, be calmer, more relaxed; it can help you get rid of anxiety.
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Read more about Meditation.