These easy mindfulness exercises are simple enough for anyone to
try, and yet they are an extraordinarily powerful method for developing
is awareness of the present moment. It’s living here and now. Through mindfulness, you are freed from becoming entangled in thoughts of your past, and you are freed from worrying about the future.
In the here and now, everything just is...and there is great peace in that.
But how to stay in touch with this moment, especially when your mind keeps running away from you like it so often does? If mindfulness is a new idea to you, then it might seem a little daunting to try and keep your attention fixed in the present moment.
These mindfulness techniques are an important part of learning how to practice mindfulness.
Exercise 1: One Minute of Mindfulness
Keep in mind that this mindfulness exercise is not a contest or a personal challenge. You can’t fail at this exercise, you can only experience it.
Use this exercise many times throughout the day to restore your mind to the present moment and to restore your mind to clarity and peace.
Over time, you can gradually extend the duration of this exercise into longer and longer periods. This exercise is actually the foundation of a correct mindfulness meditation technique.
You can also use a mindfulness bell to focus your attention on, instead of your breathing. If you have struggled with mantra meditations or breathing meditation techniques in the past, then a mindfulness bell recording can really help you to focus your attention in the present moment and achieve a state of mental stillness.
Exercise 2: Conscious Observation
In the book Mindfulness, Bliss and Beyond, Ajahn Brahm describes his own personal experience of conscious observation...
“The mind is like a megawatt searchlight, enabling you to see so much deeper into what you are gazing at. Ordinary concrete becomes a masterpiece. A blade of grass literally shimmers with the most delightful and brilliant shades of fluorescent green. ..the pretty becomes profound and the humdrum becomes heavenly under the sparkling energy of power mindfulness.”
You can also practice conscious observation with your ears rather than your eyes. Many people find that mindful listening is a more powerful mindfulness technique than visual observation.
Exercise 3: The Ten Second Count
“One...two...three...four...this isn’t so hard after all... Oh no....that’s a thought! Start again.”
“One...two...three... now I’ve got it. I’m really concentrating now...”
Exercise 4: Mindfulness Cues
Mindfulness cues are an excellent mindfulness technique that are designed to snap you out of the unconscious “autopilot” state of mind, and bring you back into the present moment.
Taking it to the Next Level
Take a look at these mindfulness activities and take another step towards a more conscious, enlightened and peaceful experience of life.
The Difference between Concentration and Mindfulness
If this doesn’t quite make sense to you yet, then perhaps this information on how to practice mindfulness will clear things up.