These 7 mindfulness technques are quite easy and actually fun.
The present moment is here. So rather than delaying you with an intro, I’ll just put it at the end. Don’t want to waste your time. Thank me later or thank me now.
One Minute Meditation
Close your eyes and sit in a comfortable chair or in lotus posture if you can comfortably do so. Watch your breath for one minute. That’s it. Laser focus. Watch it rise and fall. Don’t set a timer because this will be annoying. Just estimate it. Take breaks.
How to watch your breath: You can do this by noticing the cool current in your nostrils on the inhale. Warm on the exhale. Or watch your belly rise and fall.
One minute. Then take a break. Come back and do it again. Practice this. Over and over. Then increase to two minutes. Build your skill up slowly. Only increase the time once you have have mastered one minute.
If you can get to five minutes, you’re a baller.
Drive One Block
Drive one block. As you do so, watch yourself breathe and watch yourself drive. At the same time. That’s the key. Take the next block off. Forget about breathing. Just drive. Then repeat on the next block. This will build up concentration. This will induce relaxation and focus.
“Watch your breath for one minute. That’s it. Laser focus. Watch it rise and fall.”
For this one you get to kill two birds with one stone. Whatever type of exercise you do, go for it. It could be jogging or hiking or working out. Here’s the catch. Set a timer for 5 minutes. Stop and feel. Observe how fast your breath is moving. How fast is your heart beating? Does my body feel tired? Do I feel pain or pleasure anywhere? Check in with yourself over and over. Be aware. Every five minutes.
A mindfulness trick like this one invites unity of body and mind. The physical and the mental. It brings you into the present moment. This is mindfulness.
Tap Yourself on the Arm
Take two fingers and tap yourself on the arm. As you are tapping yourself on the arm, mentally say to yourself, “I am tapping myself on the arm.” This might be the easiest of them all. Try it out. Does it bring you into the present moment? Do it for a minute. Do it for five. Okay, that’s enough. The other techniques might be more effective, but you can start with this one if you’re a beginner. This is an easy way to start to feel the present moment.
Mindfulness techniques don’t have to involve chanting or candles or a meditation cushion. As you can see, mindfulness is something that can be done in everyday life. If those mindfulness techniques still don’t grab you, here are some more. This time, from a true expert — Thich Nhat Hahn.
Mindfulness techniques by Thich Nhat Hahn
The present moment is no stranger to Thich Nhat Hahn. And vice versa. In his book The Miracle of Mindfulness, he describes several meditation exercises. Some are more difficult than others. Try each one and start to practice the ones which you gravitate toward. These will bring you into the present moment, rest assured.
Mindfulness While Making Tea
Prepare a pot of tea. As you do, make sure each movement is slow and deliberate. Put your whole attention on each movement. Observe your breath. Observe yourself pouring and drinking the tea.
Washing the Dishes
Treat each bowl or plate or spoon etc. as an object of contemplation. Consider each item as sacred. Watch your breath while you do this. Do not try to hurry to get the job over with. Consider washing the dishes to be the most important thing in life. If you can wash the dishes completely in the present moment, you can also meditate and be present.
A Slow Motion Bath
Allow yourself 30 to 45 minutes to take a bath. Don’t hurry at all. From the moment you start the water running until you put on clean clothes, let every motion be light and slow. Be attentive to every moment. Place your attention on every part of your body.
Being in the Present Moment is Mindfulness
And now we come to the introduction. What is mindfulness? According to minfulness.org it is “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” The benefits of mindfulness range from higher brain function, lower heart rate, increased attention and focus, and lower anxiety. This is just the beginning. For more info click here.
Once you get the hang of it, you can probably make up your own mindfulness tricks that cater to your individual style and activities during the day.