Simple Mindfulness Exercises

What is mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.

Being Present is essential for our wellbeing. Lets take a few minutes each day to cultivate mental spaciousness and achieve a positive mind-body balance.

Simple Mindfulness Exercises

1)  Mindful Breathing: The all time favourite. This can be done anytime, anywhere by everyone. Just watch your breath and be aware of the air pathway, as it enters your body and fills you with life.

2) Mindful Counting: When your mind gets cluttered and the thoughts are scattered. Count the red cars around you, if you are commuting. Count the squares on the tiles, count anything! It helps in getting focus and calming your mind. (I use this in stressful times).

3) Mindful Listening: This exercise is designed to open your ears to sound in a non-judgmental way, and indeed to train your mind to be less swayed by the influence of past experiences and preconception.

Listen to the sounds around you and if possible, try listening to your breathe and heartbeat. It is a great exercise to look inside ourselves!!

4) Mindful Work: Whatever you are doing, become totally aware of it. If you are taking a bath, be aware of all the sensations. While cleaning, focus on the movements. Rather than treat this as a regular chore, create an entirely new experience by noticing every aspect of your actions

The intention of this exercise is to cultivate contentment in the moment and escape the persistent striving we find ourselves caught up in on a daily basis.

5) Mindful Observation: This exercise is simple but incredibly powerful because it helps you notice and appreciate seemingly simple elements of your environment in a more profound way. See the details, let them just be, without giving them labels!

6) Mindful Gratitude: Are you taking the abundance in your life for granted? Be thankful for all your blessings. While brushing, be grateful for your teeth, fresh water; while running, be grateful for your legs, fresh air, safe city etc.

Practicing gratitude is a powerful exercise. It calms your mind and lifts your spirit. Besidses, helping you live and be appreciative of the present moment!

Regular practice of Mindfulness

With regular practice of mindfulness exercises, rather than being led on auto-pilot by emotions influenced by negative past experiences and fears of future occurrences, we harness the ability to root the mind in the present moment and deal with life’s challenges in a clear-minded, calm, assertive way.

In turn, we develop a fully conscious mind-set that frees us from the imprisonment of unhelpful, self-limiting thought patterns, and enables us to be fully present to focus on positive emotions that increase compassion and understanding in ourselves and others.

Cut the past and shut the future. Just live in the NOW!

Iti Jain


Alternative Text

ItI jain

Yogi. Blogger. Storyteller After, a decade of being a fitness enthusiast and various trial and errors with corporate jobs and teaching (post a PG degree in Management).


Leave a Reply

Your email address will not be published. Required fields are marked *



Responsive image




Studio - enquiry x