- 1 What Is Mindfulness?
- 2 What Are Types of Mindfulness Exercises?
- 2.1 Repeating a Phrase
- 2.2 Focusing on Current Activity
- 2.3 Focusing on Your Breath
- 2.4 Keeping a Journal
- 2.5 Writing Down Your Routine
- 2.6 Tracking Your Sleep Patterns
- 2.7 Breathing Exercises
- 2.8 Doing Physical Exercises
- 2.9 Practicing Meditation
- 2.10 Listening To Binaural Beats
- 2.11 Understanding Your Thoughts
- 2.12 Relaxing Activities
- 2.13 Practicing Gratitude
- 3 Conclusion
- 4 A Word From MantraCare
What Is Mindfulness?
Mindfulness refers to a state of mind in which you are aware of what is happening within and around yourself. When practicing mindfulness, one focuses on an object or activity. This is with the intent not to judge it but rather remain observant without reacting. There are many ways that people can practice this type of mental awareness throughout their day-to-day lives. There are some mindfulness exercises to practice mindfulness.
What Are Types of Mindfulness Exercises?
These are different mindfulness exercises:
Repeating a Phrase
One way that people can practice mindfulness is to silently repeat a word or phrase. This phrase is also known as a mantra. If you are having trouble sleeping at night, for example, try repeating the words “I am calm” before going to sleep. This is in order to help your mind relax. It can also reduce any stress that you may be feeling over not being able to fall asleep easily. It is also helpful if you find yourself worrying about anything else while trying to go to sleep. This is because this just makes it more difficult for you when getting into bed later on.
Repeating positive self-affirmations throughout the day will have an overall calming effect. This is by helping you remain mindful of all that occurs around you. It is also without becoming too attached emotionally or even physically. This might lead to you overeating or binge-watching your favorite TV shows.
Focusing on Current Activity
Another way to practice mindfulness is by focusing on the activity that you are doing. This is in order to bring yourself into the present moment rather than thinking about what has happened in the past. It is also without worrying about anything else in your life. For example, when washing dishes, notice how much water pressure there is coming from the faucet. You can try not to think of other things. These all are while performing this task. Instead, focus only on feeling each individual drop as it hits off of your hands and arms before running down under hot soapy water again for another rinse. This might sound silly at first but keep a busy mind occupied with simple tasks. These tasks can actually help people sleep better once they finally get into bed for the night.
Focusing on Your Breath
This is one of the Mindfulness exercises. Another strategy that people use to remain in the present moment is by focusing only on their breathing patterns. This is throughout the day when they are not occupied with another task or activity. Although it might be tempting, always try your best not to focus too much attention on any one thing. This is because this can actually cause more stress within yourself. It is rather than helping you relax which is what mindfulness aims to do when practiced properly.
For example, if you have a stressful meeting coming up in 30 minutes but still want some time beforehand to practice being mindful of something else without taking anything away from your upcoming appointment, take advantage of all free moments during the day. You can simply focus only on your breath. It can be instead of letting endless thoughts run through your head.
Keeping a Journal
This is one of the Mindfulness exercises. A way to practice mindfulness is by keeping a daily journal. It is in order to track all of the events that occurred during your day. These are no matter how big or small they might seem initially. This can be done either through written words on paper. These can be even just using an app on your smartphone if you prefer typing out things this way instead. This is because it saves time having to actually sit down and write everything out longhand as well.
By writing about what happened throughout each day such as any stressful situations that took place which required more patience than usual for example, you will not only have something tangible at the end of every week/month/year. This also feels better knowing that these issues aren’t being hidden away from yourself anymore. These are instead of being dealt with.
Writing Down Your Routine
Writing out each day’s activities will help you to remain mindful of what is happening. It also helps you understand these occurrences more fully as time goes on. These are instead of having them end up buried in your subconscious. It is like they might if left alone for too long without any analysis. For example, writing about something that made you feel angry or upset can be cathartic. This is because it allows the thoughts and emotions behind why this happened to become clearer over time. This means there won’t be any hidden stress eating tendencies coming into play later down the road. It is due to feelings not being expressed during the initial incident itself.
Tracking Your Sleep Patterns
Keeping track of how well (or not well) you sleep each night throughout the week/month/year can be helpful. This is because it shows you what needs to change in order for your sleep quality and quantity to improve. For example, if you find that even though the lights are off and there is no noise coming from outside your window at night, you still cannot seem to fall asleep within a certain time frame such as 30 minutes or an hour after laying down. You can try using some of these mindfulness activities before bed each night (or early morning). These are such as focusing on only your breath. It is instead of letting specific thoughts bother you about anything else going on during this particular day.
This is one of the Mindfulness exercises. By focusing on your breath, you can practice mindfulness. This is by learning to control the flow of oxygen that enters and exits your body each time you take a deep breath. Although it might feel strange at first for those who aren’t used to such breathing exercises (especially if they’re not as healthy as others tend to be). With some repetition, this will help improve both mental and physical health benefits overall. This means better sleep is also going to result from these practices being regularly performed.
Doing Physical Exercises
Another way to keep busy is through exercise. These are so that anxious thoughts don’t come rushing back into your mind during free moments throughout the day. Although it may seem counterintuitive, keeping yourself physically active instead of just sitting down all day helps promote relaxation. This is along with other positive feelings. This is because when your body becomes tired, this promotes peaceful rest. This in turn leads to higher quality sleep at night when the time comes for you to be laying down again.
This is one of the Mindfulness exercises. Concentrating on specific thoughts or images helps keep negative feelings away. This will only calm your mind and allow better focus. This is on what needs to get done throughout each day. This is instead of worrying about anything else occurring simultaneously. For example, although it may seem difficult initially due to how distracting certain noises can come across as being especially during times where there’s a lot going on around you such as while commuting back and forth from work every morning/afternoon, meditating prior (or even midway through) these activities can help improve your focus. This is by using specific breathing exercises to clear the mind of whatever fears you might have. These can be about other people judging you for doing such a thing.
Listening To Binaural Beats
If all else fails and anxiety is still preventing better sleep from happening night after night then consider listening to binaural beats. These can reduce stress levels. It is while promoting relaxation which means peaceful rest should soon follow afterward. This is because there won’t be any worries leftover about what could happen next or how things will turn out within certain situations after all. Just remember that this isn’t a cure-all solution so it’s best used only when everything else has been exhausted first. It is before making attempts at using binaural beats otherwise they may end up being ineffective overall.
Understanding Your Thoughts
Although it might sound simple enough to just label certain thoughts as either positive or negative, a more difficult task can be trying to figure out where these types of feelings come from. This is because there’s usually a reason for why you have them in the first place after all. For example, if your mind is racing with anxious thoughts before going to bed at night then try learning about what happened earlier. These can be on such as during work hours (or whenever) that caused this type of feeling to emerge and become present throughout each day. You can understand it now instead of letting those emotions build up over time. They may they affecting how well you sleep overall. This means anxiety could end up leading to depression afterward too.
Take some time every evening (or even once per week) to do something you’ve been wanting to try out. This is another great way for anxious types of feelings to disappear from the mind. These can be instead of always focusing on what could be or worrying about negative things occurring. taking yourself away from this type of thinking. This allows better focus on positive aspects. It is so that peaceful rest can follow night after night.
This means no matter how difficult thoughts might become during these moments when alone within your room (or wherever), once again just remember not every thought has to be treated as though. It’s an enemy waiting to strike at any given moment and allow them to pass through without consequence whenever possible. Then you will finally find relief overall by having fewer burdens weighing down upon your shoulders each day. This is while feeling more relaxed throughout the body which ultimately results in quality sleep every night.
Lastly, before going to bed at night you might also want to write down a list of things in your life that are currently bringing joy into the world. You can then spend five minutes thinking about all the reasons why these items are on that list. This exercise is known as “gratitude journaling”. This means it’s best done when every other type of mindfulness activity has already been completed for another day. This is because it can be very difficult to hold onto positive feelings when thoughts keep jumping back toward worrying or anxiety. It is instead of staying focused on what could go right with certain situations over time.
Mindfulness is becoming more and more popular. It’s a form of mental training that helps us to live in the present moment. You can be aware of what your thoughts are and not become lost in them. There are many different types of exercises that can help practice mindfulness. These are including breathing exercises or meditation sessions. Through mindful practices like these, you’ll learn how your mind works-which will give you power over it. Negative thinking may seem common today. By practicing mindfulness through conscious thought, everyone has the potential for great happiness.
A Word From MantraCare
Your mental health — your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.
At Mantra Care, we have a team of therapists who provide affordable online therapy to assist you with issues such as depression, anxiety, stress, relationship, OCD, LGBTQ, and PTSD. You can take our mental health test. You can also book a free therapy or download our free Android or iOS app.