With the expanding advent of human exertion, being mindful is something we have forgotten. We are always spending time with our gadgets and neglecting the reality. Living inside the virtual world of social media makes us emotionally vulnerable and unsociable. But we can improve our mental well-being by being more mindful in our daily lives. It will help us to understand what is happening around us. Various mindfulness meditation benefits can also help us to lead a better life.
Being aware is understanding whatever is happening within you internally as well as externally. Being in a state of mindfulness brings us close to the divine feeling of being with god. Some compare mindfulness exercises for anxiety to a metaphorical drug.
This article will give you an idea about the following topics:
- What is mindfulness
- Exercises that help us to stay in a mindful state
- Benefits of mindfulness
But before going through the various mindfulness exercises for anxiety, let us first understand the meaning of the word itself.
What is mindfulness?
Mindfulness is the ability to be present and aware of what one is doing. It is not only about being reactive but also deluged by what is going on around a person. Mindfulness helps a person to stay connected to the present moment.
The human mind is a complex place. It is hard to predict what goes on in there. In most cases, our mind is filled with anxiety and tension. We keep worrying about things that might happen in the future. Thus we fail to live in the moment or enjoy the present. It also leads to depression and sudden mood swings.
But mindfulness is the best way to counter such a problem. Irrespective of how far we drift away, it pulls us back to reality. It makes you feel every moment of your existence so that you do not feel anxious about the future. It makes you more aware of what you’re doing and why you’re doing it.
Being mindful gives you a sense of awareness about what you are. You can intentionally experience your state of mind, thoughts and emotions. Here the goal is to wake up to the inner workings of your mind. This makes you aware of both your emotional and physical undertakings. The best way to understand mindfulness is by giving it a try. Different people experience mindfulness in different ways. So it is difficult to describe it at times. But once you’re mindful, you’ll have greater focus, patience and concentration.
Exercises which help us to be in a mindful state
You already know that mindfulness meditation benefits you in various ways. But, there are several types of mindfulness exercises that you can choose from. Different exercises have different benefits. You can select your ideal mindfulness exercise depending upon your requirements. Given below is a list of important mindfulness exercises that can improve focus and concentration:
- This process involves taking in deep periodic breaths.
- Start by inhaling cold air, holding it for 6 seconds.
- Let go of all your thoughts as you steadily breathe out.
- It is one of the best ways to deal with regular stress and anxiety (1).
- This exercise involves observing any natural object.
- It will allow you to relax and focus.
- Continue this exercise for as long as you can hold your focus.
- This exercise trains you to cultivate a greater consciousness and appreciation.
- It involves thinking about daily activities that are taken for granted.
- Mindful awareness helps you to practice gratitude.
- It will make you feel thankful about things that you have in your life.
- This exercise involves attentive listening.
- It trains your mind to not sway from the external influence of people or past experiences.
- For example, you can dislike a song because you link it with heartbreak. But this exercise will help you to listen to that song from a very neutral standpoint.
- It is easy to get caught up into things we persistently strive to complete. In the process, we often lose contentment.
- This exercise will train you to complete one work with utmost dedication
- It will help you to enjoy every moment of your existence.
- Mindful appreciation is one of the best brain sharpening exercises
- In a way, it will help you in practising gratitude.
- This exercise involves thanking people and appreciating insignificant things in life.
- It will make you feel grateful towards items which support your existence (2).
Benefits of mindfulness
The mindfulness meditation benefits emerge from Buddhism and the teachings of Buddha. But today, most religious practices include prayer or meditation. In fact, meditation has become an integral part of mainstream relaxation techniques because of its advantages. Therefore, it can change the structure of your brain and help you deal with several mental-health related issues (3).
Given below are several well-known benefits of mindfulness meditation:
- Improved ability to cope with stress
- Improved ability to pay attention, focus and concentrate
- Reduced impulsiveness (4)
- Improvements in ethical temperaments
- Better conflict resolution skills
- Increased empathy towards others
- A better understanding of other people and their problems
- Improved capacity to overcome challenges
- Greater engagement in physical activity.
- Enhanced creativity (5).
Different people experience mindfulness in different ways. But being in a mindful state brings extreme levels of concentration and focus. It can help you to get your daily work done. By practicing these brain sharpening exercises, you’ll be able to lead a better life.
Sophie is a health enthusiast and believes that natural cures are the best cures. She believes that mother nature has cures for almost all diseases and living life holistically is the way forward.
Along with being a writer, Kajal is a health and wellness coach. It is her life’s mission and passion to spread the message of natural and holistic health.