5 Mindfulness Exercises to Improve Your Emotional Well-being

In this busy world we live in, where we are constantly connected to new technologies, the mind jumps from one place to another continuously, spreading our thoughts and emotions, which can make us feel stressed, nervous, and even anxious.

The way of living in Western societies puts us in autopilotwhich means thatDays go by without us realizing what is happening inside us or around us We push on, walking through life, without stopping for a single moment to observe ourselves internally, without stopping to think about our needs. Always ruminating, clinging to expectations more than reality.

Living on autopilot, a bad option

Living on autopilot, living by inertia and getting carried away by routine can be very comfortable in the short term. It is easier for the days to pass and not face the fear of talking to your partner about what you feel. Or it’s less complicated to let yourself go with everyday life than to recognize that you’re sad, right? The planets will align to solve your problems…

But living far from the present, that is, with the shell on and without feeling anything, can be negative in the long run, because when something happens that shakes us (for example, we are fired from work or our partner leaves us), then we have to step on With feet on the ground. Besides, living in expectations can make us tremendously unhappy

Mindfulness: more than techniques, a philosophy of life

Mindfulness practice, more than a set of techniques to be in the present moment, It is a philosophy of life, an attitude that must be adopted to reconnect with oneself It is a coping style that promotes personal strengths, helps self-regulate behavior and knows oneself better, in addition to creating an environment conducive to well-being.

In other words, Mindfulness is a conscious and intentional way of tuning in to what is happening within us and around us, and allows us to unmask automatisms and promote integral development.

A few minutes a day is not so much…

For some people, those who live eternally stressed, finding 5 minutes a day to connect with oneself can be difficult. But investing 10, 15 or 20 minutes a day for your own well-being is not that much.

As already mentioned, the important thing in the practice of this discipline, regardless of the techniques used, is to adopt the Mindfulness attitude, which pMoves attention to the present moment, without judgment, and with compassion towards oneself and others

5 Mindfulness exercises for greater well-being

Before moving on to the list of exercises, it is important to highlight that practicing Mindfulness, as it is an attitude towards life, is not limited to simply performing these exercises, but It is a way of coping with the events that occur in daily life Even so, adopting a healthy habit like this is beneficial for many reasons.

That being said, here we present a list of practical Mindfulness exercises:

1. Mindfulness in just one minute

This exercise is ideal if you are starting to practice Mindfulness, because as you advance in learning mindfulness, it is ideal to increase the practice time until you reach about 15 or 20 minutes a day. Furthermore, because it is only a minute, You can practice this exercise anywhere and at any time in your daily life

2. Landing breath here and now

This exercise It is ideal to turn off the autopilot When practicing it, attention is focused on the present moment and stops the constant flow of thoughts, memories, images or ideas. It is ideal for releasing accumulated tension in a very simple way.

To do this, you need to focus your attention on your breathing. It Must be done a gentle, deep and constant inhalation through the nose When filling with air, immediately release the air through your mouth with intensity but without forcing your throat. When noticing a distraction (which is normal), we observe what caught our attention and return to our breathing.

3. Mindfulness Breakfast

It is common to wake up in the morning on autopilot. You get out of bed, shower, get dressed, have breakfast, brush your teeth, and go to work another day. Yes, another day!

You can break this negative habit by practicing Mindfulness in the morning. This way you will face the day in a different way. For it, It is necessary that you sit in a quiet place, and that you turn off the television so that you are silent You should also keep your cell phone away. It’s about not having distractions. When you get ready to have breakfast, try to focus your attention on the flavors, smells, feel of the food or drink…feel them! This way, you will be with your attention in the present moment, and you will see the difference.

4. Pay attention to the sounds of the moment

This exercise consists of consciously observe the sounds that occur in our environment Therefore, it is about staying listening, hearing them as they sound without trying to identify them, judge them as pleasant or unpleasant, or think about them. Without any effort, one observes the sounds and leaves aside other external perceptions. When we notice a distraction, we observe what caught our attention and we return to listening to the sounds again, relying exclusively on the breathing of that moment.

Obviously, when listening to sounds that enter our ears, thoughts and feelings arise related to what we are hearing, so this exercise tries to know silence and sound not conceptually (without thinking) but experientially (feeling them).

5. Body scanner

With this exercise you try coming into contact with the experience of our body as it is, without judging, without rejecting unpleasant sensations or clinging to pleasant ones This exercise is also called a body scan.

To do it, it is necessary to sit in a comfortable position, with your back upright, although it is also possible to adopt a lying position. Then, close your eyes, pay attention to your breathing and walk through your body. This type of meditation is advisable to be guided.

Mindfulness Training Program: M-PBI

If you are interested in knowing what Mindfulness is and want to experience first-hand the practice of Mindfulness, there are several specialized centers that offer you the possibility of taking the course. Mindfulness Training Program: M-PBI

Mindfulness allows you to be in the present moment and helps you be more aware of your immediate experience with a non-judgmental attitude, openness and acceptance.

Its benefits for our daily lives are many: it helps regulate emotions, reduces stress and anxiety, improves psychological well-being, increases the ability to concentrate, helps sleep better, promotes creativity… Thanks to this experiential course, of 9 weeks long, you will be able to see first-hand the purpose of this ancient practice, and you will be able to delve into this method to learn to manage emotions, reactions and thoughts, something necessary to face the different situations that your daily life presents you with.

Likewise, you will be able to discover that through the development of mindfulness it is possible to know yourself better and develop certain positive attitudes in relation to your emotions and feelings, managing to control them from freedom and compassion.