The 5 Best Mindfulness Exercises To Start The Day
Photo by Torsten Kellermann
What are the Benefits of Mindfulness Activities?
The benefits of mindfulness practices are numerous. Mindfulness exercises can help to reduce stress, anxiety and depression, as well as help with other mental health problems. It's also known to improve sleep quality, boost cognitive performance, and even promote weight loss. Additionally, mindfulness has been linked with lower levels of inflammation in the body, as well as a reduced risk for chronic conditions such as heart disease and stroke.
One of the best ways to relax the body, relieve stress, and see the world with a fresh perspective is to take on mindfulness exercises on a daily basis. It’s not just for monks and Buddhists. Mindfulness is for anyone who wants to have a healthy, happy life by becoming aware of thoughts, feelings, and sensations that typically go unnoticed.
Some mindfulness activities, and the ones I will cover in this article, include yoga, meditation, and deep breathing exercises. The practice of mindfulness can be done anywhere at any time. They can be done for a few minutes or for a longer period of time depending on what is needed in the moment.
Why Choose a Mindfulness Workout for Your Next Fitness Routine?
Adopting a regular mindfulness workout to start each morning is a great way to get into shape, stay mentally balanced, and live a healthier lifestyle. Mindfulness actions, in general, are effective ways to de-stress, feel more energized and gain more focus throughout the day.
Simple mindfulness exercises have many benefits that make them stand out from other traditional workouts. Mindfulness exercises are great routines for people who are not used to working out because they don't require any equipment or physical stress.
In this busy world, we often struggle to find the time to include mindful practices in our lives. However the overall health benefits are far too great and I encourage others to look into mindfulness routines. Try a few of these exercises to kick-off your days.
5 Simple Mindfulness Exercises You Can Try Every Morning
Mindfulness is a state of being present in the moment, without judgment. Mindfulness allows for the awareness and acceptance of your innermost thoughts and external events through patience and kindness. They're not just activities for adults either. All ages can benefit from mindful habits. This gentle and purposeful practice can be done through various exercises that help you to focus on your body, thoughts and feelings.
Here are 5 mindfulness exercises you can try for some well-needed energy and focus throughout your day.
1. Box Breathing Technique
Instead of letting you phone prompt you to start your morning or jumping to grab that first cup of coffee when you wake up, start your day by performing a box breathing sequence. This simple mindful breathing technique will bring awareness to the present moment and help you feel more awake and alert. And it has been shown to decrease anxiety levels.
To perform this technique, set a timer for anywhere from 3 to 10 minutes. Position yourself either laying or sitting in a comfortable position. Close your eyes. Breathe in through your nose for 4 seconds. Then hold the breath for 4 seconds. Exhale for 4 seconds. And hold the breath again for 4 seconds. Bringing your awareness to your breath is a great way to release any tension and start the day with focus and energy.
When you're ready to end your exercise session, slowly open your eyes bringing your attention slowly back. You may also find it helpful to have a full glass of water at the end of this exercise to help start your day both focused and hydrated.
2. Body Scan Meditation
One of the best mindful exercises for increasing awareness is to scan your body. When you perform a body scan, you bring your attention mindfully to every inch of your body.
As in the last exercise, this second simple exercise can be performed either laying or sitting with your palms facing up or down - whatever is most comfortable for you. Close your eyes. Inhale and exhale, focusing on one section of your body at a time starting with your feet and making your way up to the top of your head. Breathe in and out as you notice the physical sensations in your body. The focus here is less on your thoughts and emotions, but more on the physical sensations. If your mind starts to wander, gently guide it back to your body. If you feel something stressful, or a part of your body feels heavier than another, bring awareness to it. You can try breathing into those areas as a way to provide relief.
By scanning each part of your body, you will start to feel different parts benefiting from the exercise. The end result is a more grounded, present-centered experience in which you have greater insight of the current moment and your presence in it.
3. Loving Kindness Meditation
In this mindfulness meditation, you'll bring to mind one special person. Imagine them seated right in front of you smiling warmly. With eyes closed, focus on your breath. Imagine that special person wishing you happiness and life fulfillment. Breathe in all that good intention. Then let go of the image of that person and observe any emotional residue. Think about how you would like this wish of a fulfilled life to become reality. Allow yourself to feel and experience these sensations for just a few more breaths.
If you find that you need extra help, there are several guided meditation practices that can be found online for Loving Kindness as well as other meditations. As with all other meditations, chances are you'll lose focus. Your mind may wander and this is completely natural. Our brains are often pulled in so many different directions at any given moment - and that's ok. When this happens, gently bring your attention back to your breath and the present moment without any judgement.
To complete this exercise, gently open your eyes. Bring awareness to your thoughts and feelings. Take a moment to reflect and then go about your day with added gratitude.
4. Environmental Awareness
This mindfulness routine helps beginners let go of the need for control and just sit in the moment with what is happening now. Allowing your senses to take notice of your surroundings helps you feel alive and more connected to the world around you.
This exercise can be performed while lying or sitting in a comfortable position. You may also need to set a timer for 3 to 10 minutes. With your eyes closed, focus on your breathing. Then focus your attention to how the area feels where you are laying or sitting. Notice how your clothes feel on your body. Listen to all the sounds around you. Focus on the present moment through mindful listening.
If your mind wanders again, that's ok. Acknowledge the thoughts that come and gently guide your focus back to the exercise. Notice the sensations around you - the air, how it makes you feel. Stay in this current moment for 5 or 10 minutes. Be mindfully aware of your feelings and thoughts when you're in this environment. When you're done, gently open your eyes and breathe. You can take a moment to reflect and then proceed with your day.
5. Yoga
Yoga has been practiced for thousands of years as a way to train body, breath, and mind. It is known to help reduce stress and anxiety and it is one of the best forms of exercise for overall health and well-being. Yoga teaches us how to use our breath and movement in order to experience deep relaxation and energize our bodies.
Yoga can be especially helpful for beginners who may be new to exercise or looking for a low-impact workout that helps get them into a mindful state. There are many different types of yoga, but all of them can help increase your flexibility, strength, and balance.
Before you start your yoga practice, it’s important to figure out what type of yoga you’re interested in practicing. There are many different types of yoga, from Hatha to Vinyasa to Kundalini. Do some research to see which type would be best for you. You may also wish to invest in comfortable clothes and a yoga mat suitable for you and your routines.
When it comes to yoga, there are many different exercises that can be beneficial for beginners. One basic yoga exercise for beginners is called the Mountain Pose. To do this, simply stand with your feet together and your hands at your sides. Then, raise your arms straight overhead and take a deep breath in. As you breathe out, fold forward from the hips, keeping your back straight. You can hold this position for as long as you like before coming back up to standing.
Another helpful beginner exercise is the Cat-Cow routine. This pose is a great way to warm up the spine and release tension in the back.
To get into position, start off on your hands and knees, placing your wrists below your shoulders and placing your knees below your hips. As you inhale, arch your back and push your stomach towards the floor. As you breathe out, round your back and tuck your chin towards your chest. Repeat this pose 10 times.
Although yoga is considered to be a safe and healthy practice, it's wise to consult with your doctor before taking on any new exercise routines depending on your situation.
Make Mindfulness Exercise a Regular Practice
As you can see, mindfulness helps in so many aspects of life. This is one of the reasons I'm so passionate about teaching mindfulness. These exercises help make an impactful difference in my life, and I believe they can make one in yours as well. We can all reap the benefits of practicing mindfulness by doing these routines for just 10 minutes each day.
Expand your awareness and start practicing mindfulness today. You may notice things about yourself and your surroundings you may have missed before.
And feel free to get in touch and let me know how mindfulness and meditation, and yoga exercises are helping to make a difference in your daily life.
