Best Practices for Attaining Mindfulness- 10 Effective Exercises to Help You Out

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Are you getting distracted quite easily, and cannot stay with one single line of thought for more than a few seconds?

Well, it’s not entirely your fault! Today’s lifestyle, nature of work, and daily monotony has a major contribution here. But, what if we say, you can fix this? What if we say, you can also bring back your focus and attention by just incorporating some easy exercises in your daily routine?

Listed below are 10 effective mindfulness exercises that you can implement in your schedule and attain a state of absolute awareness. So, follow along!

10 Exercises to Help You Attain Mindfulness

1. Focus On Your Breathing

Try to observe every inch of the inhalation and exhalation process. Notice how your stomach and chest expands while inhaling, and slowly contracts while exhaling. If you get distracted, try bringing your focus back to your breathing.

2. Avoid Multitasking

Multitasking is an ongoing trend that everybody’s following. But this in turn, results in higher levels of stress and anxiety. Therefore, focusing on one task at-a-time is a great mind relaxing exercise to increase mindfulness. This helps to retain concentration, increase efficiency, and decrease stress levels significantly.

3. Listen Carefully

Often, it happens that we listen but don’t understand, or drift away in our thoughts. Rather, what we should try instead is to gather our focus, and listen carefully to what the other person is saying. Exclude all distractions while listening, and take a moment or two before answering. As listening carefully helps you understand the other person’s thoughts, listening to yourself carefully helps to make your mind stronger.

4. Bunk Unnecessary Thoughts While Driving

Since driving is connected to muscle memory, we all tend to multi-task by either sipping on our coffee, or talking over the phone while driving. But that’s some severe distractions that keep you out of focus! So, while driving, hear how the engine sounds while it revs, notice how the steering wheel feels, and keep your eyes on the windshield.

5. Eat Without Any Distractions

While eating, your entire focus should be on the taste of the food, how well you’re chewing it, and how much you’re enjoying it! This is one of the best mind exercises that can help you achieve mindfulness.

6. Wash Dishes

While doing the dishes, don’t let your mind scatter away too far and distant places. Try to focus on how warm or cold the water feels, how the dishwashing liquid smells, and how different textured utensils feel.

7. Take A Walk

Walking is one of the best ways you can train your mind to stay away from distractions! Take deliberate slow walks and try to focus on the rhythm of your breath, the feeling of your feet touching the ground, the sights around oy, etc. This is one of the best mind exercises to attain a state of complete awareness.

8. Try The Five Senses Exercise

This is one of the best ways to steer clear of any distractions and increasing focus. Sit quietly, and try to focus on your five senses. Keenly notice all the things that your five senses are capturing at the moment. This way, you can get rid of distractions, and can stay aware at the current moment.

9. Body Scan

This is yet another way which you can use to chisel your awareness game. Start focusing on each and every body part, and notice if there’s any stiffness. Try to relax those individual body parts. This exercise promotes relaxation along with helping the mind to stay focused.

10. 4-7-8 Breathing

If distraction is the culprit, breathing’s the cop you seek help to! The 4-7-8 breathing rule is one of the bestmind exercises for memory. Breathe in for 4 seconds, hold the breath for 7 seconds, and gradually exhale for 8 seconds. Do this a few times and see wonders happening!

With smartphones and access to social media, a maximum of our time nowadays is spent scrolling through the news feed. But this gives rise to a major concern, which is distraction. So, to regain your focus and mindfulness, choose to step out of your house, and implement sometime outdoor workout regime to your schedule. This helps in getting your mind back on track and also helps to keep you fit and active.

Theresa Perez

Theresa Perez is a seasoned writer for the health industry dedicated to providing fact-based health information. She sources concise facts from authoritative sources to ensure maximum credibility and shares guidelines to lead a healthy lifestyle.