Mindfulness Exercises That Can Be Done In Less Than One Minute

       

 Wrapped up in our frantic lives, we find ourselves to be reluctant and unenthusiastic to devote fifteen - twenty minutes of our time to the practice of mindfulness or of any other relaxation technique.

We, also, come to realize, at the end of the day, that our mind has been absorbed mostly by our problems from the past or by worries from the future, and very little, it has been lingering in our present time.

Our life is happening “in the here and now”, as we speak or read; however, we are too busy to become aware of it. Paying attention to something else than the thing you are doing at the moment is something that we are all very used to. A short mindfulness exercise, that takes just one minute to do, could help you change that and bring a moment of tranquility to your mind and more focus to your everyday activities.

Why should you try it?

First of all, you can practice it whenever you want, wherever you are, regardless of what you are doing at that moment (eating, walking, standing in line, waiting or riding the bus). It will take only one minute of your time; you won’t’ require special props to try it, and you can tie it to your daily routines.

Second of all, you can use it as a tool to quickly change your state of mind, and reduce stress and irritability when you are stuck in traffic, dealing with annoying people or situations or faced with delicate decisions.

Being mindful gives you clarity and lowers your levels of stress, depression and anxiety. It does not solve your problems, but it can help you see things from a different, positive perspective, in a flash.

Here are two short mindfulness exercises that you can try starting today, when you are eating or doing one of your morning chores.

1. You can begin each exercise with this routine.

Take three deep breaths, and then focus your attention on your breathing for a few seconds. Observe how your stomach expands with your breath. Breathe in and out at your own pace, and observe passively the rhythm of your breathing.

2. a. Pay attention to your food.  Focus on its color, texture and scent. Then take the first sip. Observe how your food tastes and feels in your mouth. Pay attention to its texture and flavor as you slowly chew at it and swallow it. Then take a few seconds to savor the sensations in your mouth, throat and body. End the exercise by bringing your attention back to your breathing and your surroundings.

2. b. Try mindfulness while you are brushing your teeth or taking a shower.

Select a morning routine and focus only on what you are doing: notice the sounds of water as it flows down the drain, focus on the sensation of water touching your skin, the hotness or coldness of water on your body, observe the movements of your hands as you brush your teeth or scrub your body. Pay attention to the smell of tooth paste or shampoo. Notice the taste of tooth paste in your mouth or the coldness of your shampoo on your scalp. Take a few seconds to savor these sensations lingering on your body.

If drifting thoughts interrupt your exercise, just observe how they come and go and bring your attention slowly to what you are feeling.  End the exercise by bringing your attention back to your breathing and your surroundings.

This might seem unusual for you at first, but try it at least for one day. Then, in the evening, look back over the day. Was your day different? Have you felt less stressed, more positive or optimistic towards the future. Have you discovered something new about you today? How are you feeling now?