Mindfulness Practice. Merge in the present moment. We present several mindfulness exercises to improve attention and concentration in your daily life.
Mindfulness The word translated “Mindfulness” or “Mindfulness”.
Although the practice of mindfulness exercises has become a major boom in the West, where he practiced for about 30 years, dating back more than 2,500 years ago, as the Mindfulness is based on Buddhist meditation practices.
Practicing Mindfulness is a series of exercises designed to focus our mind on the Here and Now: ie, in our present moment and thus become more aware of Reality, to better cope with stress, illness or challenges and challenges of life, reaching a better understanding of what happens to us, without judging and acquiring balance and harmony between body, mind and spirit, which is what allows us to acquire health in every sense of the word: physical, mental and emotional health.
In this article, we provide Mindfulness exercises, simple and easy to implement in your daily life, both for yourself and for your family, because children are especially receptive to Mindfulness and work miracles in his attitude, significantly improving their concentration, which results in a greater connection with themselves and their environment, improving their behavior in family, in class and in school.
All these exercises are advised to perform them accompanied by a soft, soothing music.
Exercise 1: Become aware of posture, breathing and attitude
Sit comfortably with your eyes closed and with still and start breathing body, concentrating all your attention on the breath, while trying to bring awareness to the body and see what parts no tension and what others are for the more relaxed hand . We fully here and now and this moment is all that matters.
Exercise 2: Incorporating sound
Once we have practiced enough the first exercise, we can incorporate sound to still be a little more aware of the present moment. Suffice it Coriss a bell, triangle or any other instrument that emits a sound that lasts some seconds in time.
Sitting very still, with eyes closed and breathing, go tapping a rhythmic bell while we dive into that sound and breathe in it, trying to see what our body feels and what suggests that sound. Sounds can every 10 or 20 seconds or so done.
Exercise 3: Incorporating color
A very good technique to be aware of our emotions is to identify which parts of our body our excitement is concentrated and try to put a color. It is done the same way: sitting very still and breathing slowly. And then we scan all our body trying to identify which parts of it no emotion and what is its color: we focus on that emotion for a few minutes: sail through its waters without judgment and without analysis: we only contact with her. When we find traveling through the body, we again make another sweep through it and see if the emotion is still there or if instead has moved to another organ, has intensified, is gone, etc. So we are more aware of our emotions and how they navigate throughout our body.
Exercise 4: Incorporating the look
The eyes are the windows to the soul and we can use our eyes to connect from our soul to the soul of others. This exercise is done with another person. Holding hands, close our eyes and breathe being aware of the breath and the present moment. Also in this connection will begin. We opened our eyes while and we look into the eyes of the partner, without judging, without trying to feel anything. Just connecting from soul to soul of another. It is a very good technique to improve the relationship between two people, because sometimes our words are not enough to everything we want to express and communicate and this form of communication is very deep and intense, as it is from soul to soul, heart to heart.
Exercise 5: Incorporating movement
This exercise is similar, but not performed sitting but moving. We started our eyes bandaged and connecting with our breathing and the present moment, and then we move guided by our emotions, which are expressed through movement of our body. It is a fantastic technique to express what we feel.
Another way to do this exercise is walking. Best if done with eyes closed. It is walking consciously, becoming aware, as we breathe and concentrate on the present moment, in our posture when walking, on our breathing, our attitude and how is our journey through life: is heavy ?, is rigid ?, is light ?, is firm ?, is unsafe ?, is it safe? …
Exercise 6: Incorporating an object
In this exercise we will take an object to focus all our attention on it: simply enough a straw and a glass of water, filled to half or a little more than half. To inhale through the straw and expel the air, being aware of the bubbles forming on expiry. We return to aspire and return to expire. Do not think, do not judge, do not analyze. We are only aware of our breathing and what is happening now.
Exercise 7: Find the differences
A wonderful exercise in mindfulness, especially for children but also for adults, take one of these hobbies, you’ll find in newspapers or magazines pastimes of “Spot the Differences”. This focuses us on the present moment and in the images before us, significantly improving our concentration and attention.
Exercise 8: How many times repeated …?
Another great exercise to improve concentration mindfulness, and very simple, especially recommended for children, is to take a page from a book and try to count how many times the same letter is repeated. We repeat several times to see if we have paid enough attention. Or you can also perform two people, to see if both have had the same number.
It can also be done with a page where there are many numbers and try to count how many times the page the same number appears.
Exercise 9: Releasing negative thoughts and emotions
This exercise is to let go of thoughts and emotions that hurt us. We sat very still, we become aware of our breathing and our position, and this present moment. We envision in the middle of a forest by a river with 10 branches at our side on the floor. Those 10 branches symbolize thoughts and emotions do not want to continue with us because we hurt. We take a deep breath and focus on a thought that we want to go from our mind. You become aware of what it is, we focus on the first twig, for that first thought and release in the river, leaving her to take the current, while trying to visualize how this lower branch of the stream leaving far. We try to do with all the twigs, corresponding to thoughts and / or emotions.
We ended up being aware of how good we are at having thrown away from us all that prevents us feel good.
Exercise 10: Word conscious
To perform this exercise need a recorder and a story to read.
Will conduct a first reading of the story that will record, trying to be conscious of our words and how we pronounce, our tone and attitude to do so. At the end, we hear and see if we like or dislike and what we would like to change. Return to record the reading of the story, trying to change the tone, modulation, volume or attitude.
Repeat it until we are happy with the result and recording.
Every time we make the recording, we will be aware of our words, what we want to convey to pronounce them. It is a very good technique to be aware of our words and also to modulate our character through our words.
Exercise is even more effective if we visualize a blue electric light in our throat as we doing reading the story. Well, as you know, in the throat is our fifth chakra, the communication chakra and corresponding color is blue.
I hope these exercises help you become more aware, have a fuller attention and improve your level of awareness in the present moment.
Well this is the real thing that we and our results in life better every time you allow ourselves to “catch” the present moment to squeeze everything wonderful that has to offer. And believe me, it is much !! I encourage you to try it.