8 Mindfulness Exercises ~

In today’s demanding environment, mindfulness practice is indeed crucial. Regular practice of mindfulness exercises can, in fact, improve one’s overall well being, including lower blood pressure and heart rate, improved immune system, improved digestion, higher brain function, lower stress levels, improved sleep quality, and so much more. In addition, mindfulness practice can also help establish a deeper connection with yourself and can also assist in building better relationships. So I hope you are ready to get going! Here are eight of the most common exercises that can help you fire up your mindfulness practice.


  1. Mindful observation

Today, be aware of your surroundings. Be mindful of what you see, hear, smell, taste, and touch. Try to not just look and see things, but observe them carefully. Mindfulness observation teaches you to discover the present’s beauty and appreciate even the simplest details in your surroundings. This is also a helpful way to view things differently and realize that what you truly need is right beside you all along.

mindfulness exercises



  1. Mindful breathing

Pay attention to your breathing and be mindful of your body movements during the day. Mindful breathing is one of the easiest mindfulness exercises to practice. By practicing mindful breathing, you will eventually learn how to relax and be conscious of your thoughts, feelings, and sensations. When your mind, body, and senses coordinate, you learn to stay in the moment. Without obsessively recalling the past and overthinking the future, you allow yourself to slow down, loosen up, heal and make progress.

Mindfulness Exercises


  1. Mindful walking

On your way to work, try walking in silence, being fully aware of everything you pass by. Try to shift your attention to the present moment, instead of thinking about the work that’s been waiting for you in the office or the chores you need to accomplish when you get home. While walking, try not to be lost in thought, and concentrate on your breathing and feel your nerves and muscles move with every step. While walking on your way to work, try to be aware of your surroundings – the fresh air, the beautiful flowers, the happy smiles, and the calm sky.


  1. Mindful listening

We learn to pay attention to the present when we try to be as attentive and committed as possible whenever someone’s talking or sharing a story. Pay attention to every single detail. Mindful listening can help you improve communication, conversations, and can help improve relationships.


  1. Mindful eating

We can also achieve mindfulness everytime we eat. Everytime you consume a meal, try to shift your full focus on what you eat, and reflect on the foods that are good for your health, the amount of food you need, where your ingredients are sourced, and how your meals are processed and prepared. Mindful eating provides amazing benefits to our overall health, physically, mentally, and emotionally.



  1. Mindful immersion

Again, mindfulness is not just about finding the most calming scenario to clear your mind. In our previous articles (see “8 Tips on How to Be More Mindful“), we’ve reiterated that mindfulness can be practiced even at your busiest moments. Try bringing your awareness when you work — when you write, when you do your research, when you speak with a client on the phone, or even when you present your sales report to your supervisor. By teaching yourself to be mindful all the time, you’ll learn how to manage your thoughts and emotions in various challenging situations. At first, you might find mindful immersion as one of the challenging mindfulness exercises. But through regular practice, it will come naturally…



  1. Mindful sleeping

As you go to bed, relax your body and mind and avoid activities that would interrupt your sleeping patterns, including working before sleeping, checking social media on your phone, and watching TV. Before you doze off, pay full attention to your breathing and become fully aware of your body sensations. Remember that good quality sleep is an essential part of a healthy lifestyle.


  1. Mindful Meditation

It’s not a surprise that meditation is one of the most common and most effective mindfulness exercises. Again, mindfulness practice and meditation is not one and the same. Mindfulness can actually be practiced through meditation.

Meditation is a very powerful mindfulness exercise because it helps us clear our minds, enabling us to be fully aware of the here and now. It also helps us relax, reduce tension, and alleviate stress and pressure.