Source | UpFlow
You can fit these mindfulness exercises into your life while walking, brushing your teeth and just listening.
Although mindfulness meditation is all the rage nowadays, most people have little time for formal practice.
That’s a pity since studies have found mindfulness meditation has many benefits, including reducing depression and pain, accelerating cognition, increasing creativity, debiasing the mind and much more.
If you’re looking for a quick and easy way to add a little mindfulness meditation to your day without formal practice, then these mindfulness exercises are for you.
They mindfulness exercises can mostly be slotted in while you go about your everyday business, without the need for a formal sit-down meditation session.
1. The walking meditation
If you do any period of undisturbed walking during the day — at least ten or fifteen minutes — then you can do a little walking mindfulness meditation.
It’ll be easiest if done somewhere with fewer distractions, but try it anywhere and see what happens.
As when cultivating all forms of mindfulness, it’s about focusing the attention.
At first, people often concentrate on the sensation of their feet touching the ground.
Then you could just as easily focus on your breath or move the attention around your body, part by part.
The key, though, is to develop a sort of relaxed attention. When your mind wanders away, bring it back gently, without judging yourself.
2. The eating meditation
Will you be eating any food today?
So you can practice a little mindfulness meditation while you eat.
When you take the first bite of any meal, just take a moment to really pay attention to the taste.
Look at the food carefully, feel the textures in your mouth, smell it and notice how your body reacts to it.