Mindfulness exercises for more inner peace and serenity
In our fast-moving world, we are constantly busy: we plan, analyze and are usually somewhere else mentally. For many, this is the only rhythm they know and they constantly try to be one step ahead. In the long run, however, body and soul cannot keep up with this hurry and so many get out of balance.
Are you familiar with that?
As soon as your alarm clock rings, you rush out of bed. At breakfast you read the newspaper, listen to the radio and check the first emails. In the shower you are already planning your entire day. On the way to work, you go through the conversation with your boss in your head and at night your thoughts don't even come to rest. This quickly creates the feeling of being rushed, of being lived by life, instead of consciously living it yourself.
Get off the hamster wheel with mindfulness
Mindfulness exercises help us to regain a state of inner balance. Being mindful means being fully present with what we are dealing with and noticing what we are feeling in the body. Moments of mindfulness create a direct connection to the here and now - to your life, to your senses, to people, and above all to yourself.
Mindfulness is a skill you can learn that will help you slow down, stop and find happiness in the little things. But what can you do to BE mindful in the here and now? Many of us are very busy and don't take enough time for ourselves. It is therefore very important to take advantage of the opportunities that come naturally to us in our everyday lives. This helps, in the present moment and above all, to arrive at yourself.
3 mindfulness exercises that you can easily integrate into your everyday life:
1. Mindfulness exercise: mindful showering
Before you shower, make it a point to do so very carefully and give yourself a few minutes just for yourself.
- Bring your attention to your feet for a moment and notice how you are standing. Are you tense or relaxed?
- Notice how you turn on the water and regulate the temperature. Which temperature do you like and which not?
- How does it feel when the water flows over your skin?
- How does the soap or shampoo smell?
- Listen to the sounds of the water and let all your senses participate.
- What thoughts or emotions come up?
Towards the end, give yourself a moment to consciously take a few deep breaths. A few seconds where there is nothing else to do but feel the water on your body and breathe.
2. Mindfulness practice: mindful pausing
Throughout the day, try to consciously pause and connect with your breath. Consciously draw your attention to your thoughts, your emotions, your feelings and perceive how you are feeling at the moment.
This is a wonderful exercise that you can do anywhere: in the supermarket queue, at the doctor's office, in the office, etc.
This mindfulness exercise is like a short check-in, during which you feel inward for a moment and consciously perceive how you are doing and what you might need.
In your everyday life, treat yourself to this short, mindful break to find yourself. The following questions can help you:
- How is my body feeling right now?
- What sensations do I feel in my feet, legs, back, shoulders or head?
- Is there unnecessary tension or inner unrest anywhere?
- Is there tiredness or am I awake and full of energy?
- Am I hungry or thirsty?
- Do I need a short break right now?
- Do I feel comfortable, uncomfortable or neutral?
3. Mindfulness practice: Exploring the breath
Since we always have our breath with us and it gives us direct information about how we are doing, we can use the breath to come back to the here and now.
Allow yourself a brief moment and feel the breath flowing through your body.
- Is this flat, deep, fine, even, does it falter?
- where do you feel your breath
- Also notice how your breath energizes your entire body, nourishes you and gently rocks your body.
Just notice and feel the gentle ups and downs of your breath. Also notice how this affects your body and mind. Focusing on the breath helps you to systematically train your attention and stay focused on one thing.
If we learn step by step to get to know our breath and thus also our emotions and thoughts, we can recognize states of stress in good time, consciously let go of physical and emotional tension and develop calm and serenity.
That's the beauty of mindfulness exercises: they lead us directly into the here and now and create the connection to our own life. This connection makes us calmer and more relaxed and makes us increasingly independent of external circumstances. When we meditate or carefully observe our thoughts and feelings in everyday life, we are completely with ourselves, completely in the moment.
Do you want even more inner peace and serenity?
Hello mindfulness you will find effective mindfulness and relaxation exercises, guided meditations and inspiration for more inner peace, clarity and serenity.
Get practical mindfulness exercises and valuable content that will help you to pause, reflect on yourself, regulate yourself and thus gain more satisfaction and joy in life.
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