Yoga, Meditation and Mindfulness Unltimate Guide

Mindfulness Exercises for Beginners:
Breathing Exercise. This refers to using breathing to practice mindfulness and meditation. The breathing exercise will help you improve your focus and your concentration. This is the most basic exercise for mindfulness. Here are some tips to do the breathing exercise.

Observation Exercise. While the breathing exercise refers to using your breathing as a powerful tool to meditate and achieve mindfulness, the observation exercise refers to focusing your mind on certain objects or thoughts. This exercise can help you achieve mindfulness because it trains you to focus and concentrate with your eyes open as well as even if there are rapid and multiple thoughts popping into your mind. Here’s how to do the observation exercise for mindfulness.

Listening Exercise. This refers to using music and sounds and your listening ability to obtain mindfulness and succeed in meditating. This exercise helps you achieve mindfulness by improving your focus and calming your senses. To do the listening exercise, do these steps.
-Choose a new music or any music you want and play it.
-Focus on the song you are listening to. Listen to the music and don’t think of anything else but the music. Do not even analyze the music or the song. Just let it play in your mind.

Body Awareness Exercise. This refers to using your body as the tool for you to achieve mindfulness and successful meditation. In other words, this means listening to your body and how it feels or using body sensations to focus. Here are some steps to do this exercise.
-Pinch or tickle a part of your body. It can be your hands, your legs, your foot, fingers, neck head or back, etc. The point is giving your body something to feel whether it is pain, numbness, etc.
-Once there is pain already or any sensation, focus on that feeling. Feel the feeling as it is and observe what it is causing to your mind and emotions. Do not think of anything else but the feeling alone. Doing this can help you know how you can handle your thoughts and emotions when it comes in contact with pain and distractions since mindfulness is being aware of yourself despite the many stressors and negative vibes. It is able to control and hold your mind and emotions on what is presently here and not letting the negative vibes bring more negative thoughts and stress you.

How to Meditate to Achieve Mindfulness:
Go somewhere quiet. In other words, choose a place where you can go for meditation and that place should be quiet and peaceful as much as possible to help you concentrate.
Decide what meditation position to apply. This means that whether you want to sit on the floor or sit on a chair, your position should be comfortable for you but not too comfortable as you might feel sleepy and hamper meditation.
Close your eyes. When meditating for mindfulness, it is advisable to close your eyes. This will help you start to focus quickly as a beginner since you won’t be able to see distracting things around you.
Be wary of your breathing. As a beginner, your starting focus point for meditation is your breathing. Start by listening to yourself inhale and then exhale and focus on the rhythm your breathing makes. This will help you get rid of other distracting thoughts that could hinder you to meditate successfully for mindfulness.
Be wary of the sounds around you as well as your thoughts. When meditating, you can’t help but hear sounds around you so let this not be distractions but another focal point to meditate well. It’s the same when thoughts pop up. Welcome these thoughts but keep calm.
Don’t let yourself be carried away by the sounds you hear and the thoughts that appear. There may be sounds you hear and thoughts that appear and even if you welcome them, just look at them and do not think anything more. If you find yourself getting carried away, go back to listening to your breathing.
Do this for 20 minutes. Do the meditation you are doing for at least 20 minutes a day. Meditating will help you know how to control your mind and your focus despite distractions and this is a good way to practice and achieve mindfulness even in your daily life.