Easy Mindfulness Practice for Inner Peace, Can Be Done Anywhere Every Day

Easy Mindfulness Practice for Inner Peace, Can Be Done Anywhere Every Day
Easy Mindfulness Practice for Inner Peace, Can Be Done Anywhere Every Day

Talking about mindfulness, not a few people have given up first. Yes, in their imagination mindfulness is troublesome and complicated. In fact, they are aware that mindfulness is a choice to calm themselves when they are hit by anxiety, stress, or anxiety. The benefits are no doubt for self-soothing. In fact, if you regularly do mindfulness exercises, your physical and mental health will be well maintained.

Actually mindfulness is not as complicated as we think. Without taking mindfulness classes or being in a special room, we can train ourselves to accept what is happening with full awareness. The good news is, we can quiet a noisy mind with mindfulness anywhere.

With the right technique, mindfulness can be done easily and practically without the need for strange equipment.

There is something we need to know about mindfulness before applying it in our daily lives

When we feel an unpleasant emotion, we tend to fight it or divert it to something else. For example, diverting sadness by eating. In fact, this method only provides temporary pleasure. Mindfulness practitioners also say that mindfulness invites us to think about what is happening with awareness, without judgment.

Mindfulness is meditation that trains focus so that we are aware of what we are experiencing and feeling. The process of realizing this without being accompanied by interpretation or judgment. So, we are invited to realize what it really is by taking a break from the hustle and bustle of the mind.

To train it, there are many techniques that we can use. There are about twenty mindfulness techniques of varying degrees of complexity. Some of the techniques performed in the plus group involve therapy. However, there are also techniques that can be done independently. We don't have to apply everything. Choose the most practical technique that fits your routine. So, on the sidelines of busyness, we can still practice it.

Four of these mindfulness techniques are simple and can be done anywhere by involving the five sense exercises. Try to apply it for mental and physical well-being

In this mindfulness technique, there are at least five important components that involve the five senses. We are invited to be aware of what is happening through the sense of taste, the sense of hearing, to the sense of sight. In addition, breathing and body performance are other parts that need to be fully realized. Because they are simple and self-explanatory, these four techniques can be applied practically.

1. Raisin Exercise: This technique can be done at lunch, breakfast, or dinner. We will practice mindfulness by feeling the food we eat. Not from chewing, we have to feel it with focus and awareness. To make this process easier, position yourself as if you've never seen the food. Next pay attention to the appearance, taste, and aroma.

Focusing on food means we try to bring the mind to 'present' in the present by seeing what is in front of our eyes. So far we are used to eating without taking the time to pay attention, right? If in this exercise we suddenly think of something else, try to focus again, okay? There's no need to panic because you're not always focused when practicing mindfulness, that's normal.

2. Mindful Seeing: This method contains steps to focus attention through the sense of sight. This mindfulness technique is very simple because it only requires a scene object. When we are indoors, we can still look for windows and practice attention.

The first step is to find a window with a view. Pay attention to all objects that catch the eye. Instead of thinking about objects such as birds, vehicles, or buildings, focus on their colors, shapes, patterns, and textures. Then, avoid labeling each object. Continue to pay attention by paying attention to grass or leaves moving in the wind.

The main key, we must be observant, but not critical. We remain vigilant, but must not be trapped.

3. Body Scan plus Mindful Breathing: This technique is quite popular among beginners. We don't need any props, just follow these steps:

- Lie on your back with your palms facing up and your feet slightly apart. This exercise can also be done by sitting in a comfortable chair with your feet resting on the floor

- Be quiet and calm

- Be aware of each breath and pay attention to the rhythm of the air entering and leaving the body. There is no need to change the way of breathing, we just need to pay attention to it consciously

- Directs attention to the body: How it feels, the texture of clothes on the skin, the contours of the surface on which we sit/lie, body temperature and the environment.

- Scan every part of the body from the tips of the toes to the top of the head because the goal is to know exactly how your body feels well

4. Mindful Listening: Mindful listening is one of the mindfulness techniques. With this technique, we can create inner silence that is free from prejudice. This technique is actually designed for groups, but we can still apply it ourselves.

Take a moment to listen, then note three things you hear. Starting from the sound of birds chirping, the hum of the refrigerator, the gurgling of water, the sound of vehicles, the sound of the wind, or the sound of footsteps. Be aware of all noises and don't label them.

In addition to these four techniques, there is still a fun mindful walking down the street technique. You can try it if you are bored with the previous technique

If you use this technique, you don't have to actually hit the road. We're just imagining it. After looking for a comfortable place to practice mindfulness, imagine yourself walking on the path you normally take. Then, imagine someone you know across the street, and we say hello. However, that person did not respond at all.

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After imagining it, try to reflect on the scenario by exploring what we are thinking and feeling. Realize and ponder these two things. This method can hone self-awareness. Not only that, this awareness makes it easier for us to develop positive behavior and not rush into action.

Walking meditation, an alternative mindfulness technique that involves footwork. So, be aware and pay attention to the sensations that the body feels

In contrast to mindful walking down the street, walking meditation technique is done by walking on real feet. The first condition, we must find a quiet place ten to twenty feet long. Start walking slowly and focus on the walking experience. Be aware of the sensations as you stand and move gently to maintain balance. Feel how our hands swing as we walk. When you reach the end of the path, turn around and keep walking, noticing the sensation.

Train yourself to be focused and calm with three minutes of breathing room. Short term but long term benefits

Unlike body scanning or mindfulness meditation, this technique is very brief, but effective enough to practice mindfulness. This technique is also considered very suitable for those of us who are super busy. It only takes three minutes, we can take a break to rest the mind.

- In the first minute, ask yourself the question 'How am I doing now?' on oneself while focusing on the feelings, thoughts, and sensations that arise

- The second minute is spent maintaining awareness of the breath

- In the third minute, we see that breathing affects the whole body

Keeping the mind calm is actually not an easy matter, it can even be quite challenging. You see, it's true, thoughts often arise and work extra fast. Mindfulness does not prevent all thoughts from arising, on the contrary we learn to be aware of the coming and going of each thought. Just observe and realize. In this way, we train ourselves to fully understand what is happening now and not be easily distracted by thoughts that come from the past or about the future.


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