Two mindfulness meditation exercises to try

Mindfulness meditation exercises to try: If you are interested in mindfulness meditation, here are two exercises you can attempt on your own. 

Here are definingTwo Mindfulness meditation exercises to try.

Two Mindfulness meditation exercises to try

1. A meditation exercise

This exercise teaches basic mindfulness meditation.

1. Sit on a straight-backed chair or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
3. Once you've narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
4. Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, re-turn your focus to your breathing. Then expand your awareness again.

In general, the benefits of mindfulness meditation are proportional to the duration and frequency of your practice; the more you practice, the greater the effect. The majority of people find that it takes at least 20 minutes for the mind to calm, so this is a reasonable method to begin. If you're ready for a more serious commitment, however, you can begin by employing the techniques described in this article for brief periods of time and still benefit.

2. Practicing awareness in daily life

Mindfulness can also help you stay in the moment and be fully present in your life by not being so strict about it. Informal awareness can be practiced at any time or place, like while eating, taking a shower, walking, touching a partner, or playing with a child or grandchild. Attending to these points will help:

1. Start by bringing your attention to the sensations in your body.
2. Breathe in through your nose, allowing the air to fill your lungs. Let your abdomen expand fully. Then breathe out slowly through your mouth. This pattern may slow down your heart rate and lower your blood pressure, helping you relax. Notice the sensations of each inhalation and exhalation.
3. Proceed with the task at hand slowly and with full deliberation.
4. Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.
5. When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment. 

Also read: How to start meditation if you’re feeling too stressed in your life