Oh yeah, it’s time for more mindfulness exercises! The art of mindfulness is the practice of being awake and fully aware in order to enjoy life more fully. If you missed my last series of mindfulness exercises here are some nice new practices to help you stay more present and in the moment.
When your waiting in line at the grocery store…
Half-Smile During Your Free Moments: Anywhere you find yourself sitting or standing, half-smile. Look at a child, a leaf, a painting on the wall, anything which is relatively still, and smile. Inhale and exhale quietly three times. Maintain the half smile and consider the spot of your attention as your own true nature.
When you feel like strangling your coworker…
Half-Smile When Irritated:When you realize you’re irritated, half-smile at once. Inhale and exhale quietly, maintaining the half smile for three breaths.
Perfect for those early morning walks on the beach…
Measuring Your Breath By Your Footsteps: Walk slowly and leisurely in a garden, along a river, or on a village path. Breathe normally. Determine the length of your breath, the exhalation and the inhalation, by the number of your footsteps. Continue for a few minutes. Begin to lengthen your exhalation by one step. Do not force a longer inhalation. Let it be natural. Watch your inhalation carefully to see if there is a desire to lengthen it. Continue for 10 breaths.
Now lengthen the exhalation by one more footstep. Watch to see whether the inhalation also lengthens by one step or not. Only lengthen the inhalation when you feel that it will give delight. After 20 breaths, return your breath to normal. About five minutes later, you can begin the practice of lengthened breaths again. When you feel the least bit tired, return to normal. After several sessions of the practice of lengthened breath, your exhalation and inhalation will grow equal in length. Do not practice long, equal breath for more than 10 to 20 breath before returning to normal.
These exercises are great ways to focus on the present and clear your mind of the whirlwind of thoughts most of us experience daily. Enjoy every moment by tapping into your breath and surroundings. Don’t let your life pass you by because you are consumed with thoughts of the past and future. Take in the fresh air…ahhhh
I particularly like the half-smile practices since it’s really easy and can significantly boost your mood. Just like laughing is a great cure when you are down, smiling triggers certain signals in the brain to lift your spirit.
You can find these practices and much more in this fabulous book, The Miracle of Mindfulness
