Mindfulness meditation: some simple exercises to get started

The mindfulness meditation helps to live in the present moment, to feel good, to get back in touch with oneself, to drive away stress and obsessive thoughts.. really, we have every reason to get started. Here’s how to start.

If you have heard of the mindfulness meditation or if you’ve read about it, you might be curious about how to practice it. Find out how to exercise mindfulness and how they can help you.

What is the mindfulness meditation ?

The mindfulness is a type of meditation in which you focus on intense awareness of what you are feeling and feeling in the moment, without interpretation or judgment. The practice of mindfulness involves breathing methods, guided imagery and other practices to relax the body and mind and help reduce stress.

Spending too much time planning, problem solving, daydreaming, or having negative or random thoughts can be exhausting. It can also make you more likely to experience stress, anxiety, and symptoms of depression. The practice of exercises mindfulness can help you shift your focus away from these kinds of thoughts and engage with the world around you.

What are the benefits of mindfulness meditation?

The meditation has been studied in numerous clinical trials. All available data confirms the efficacy of the meditation for a variety of ailments, including:

  • The stress
  • Anxiety
  • Bread
  • Depression
  • Insomnia
  • High blood pressure

Preliminary research indicates that the meditation may also help people with asthma and fibromyalgia.


The meditation can help you experience your thoughts and emotions with greater balance and acceptance. It has also been demonstrated that the meditation can also help:

  • Improve attention
  • Reduce burnout
  • Improve sleep
  • Improve diabetes control

Some examples of exercises mindfulness ?

There are many easy ways to practice mindfulness. Here are some examples:

– Be careful. It’s hard to slow down and notice things in a busy mode. Try to take the time to experience your surroundings with all of your senses: touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell it, taste it, and really appreciate it.

– Live in the moment. Try to intentionally bring open, accepting, and insightful attention to everything you do. Find joy in simple pleasures.

– Do you accept. Treat yourself like you would treat a good friend.

– Focus on your breathing. When you have negative thoughts, try sitting down, taking a deep breath, and closing your eyes. Focus on your breath as it enters and exits your body. Sitting down and breathing for just a minute can help.

You can also try exercises mindfulness more structured, such as:

Meditation by body scan. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from head to toe or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.

Meditation seated. Sit comfortably with your back straight, feet flat on the floor, and hands on your knees. As you breathe through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, write down the experience and again focus on your breathing.

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Meditation while walking. Find a quiet, fairly open area and start walking slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that maintain your balance. When you get to the end of your path, turn around and keep walking, being aware of your sensations.

When and how often should I practice mindfulness ?

It depends on the type of exercise mindfulness what you plan to do.

The simple exercises mindfulness can be practiced anywhere and anytime. Research indicates that engaging your senses outdoors is particularly beneficial.

For the exercises of mindfulness more structured, such as meditation by body scan or sitting meditation, you will need to schedule time where you can be in a quiet place without distractions or interruptions. You can choose to do this type of exercise early in the morning before starting your daily routine.

Try to practice the mindfulness every day for about six months. Over time, you may find that the mindfulness is effortless. Think of it as a commitment to reconnect with yourself and heal yourself.


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