Home Women's Health Three Mindfulness Exercises That Take Just Ten Seconds

Three Mindfulness Exercises That Take Just Ten Seconds

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Walking Meditation

Time 10 seconds or longer

This is a meditation that focuses on the auditory facet of strolling. I do it on a regular basis, as a result of apparently I’m a weirdo! The subsequent time you’re strolling anyplace – inside or out – discover sounds. Notice the rise and fall of voices or the distant hum of visitors. You are intentionally shifting consideration away from the inside world of ideas and emotions in the direction of the outer world of sound. Try to not get too caught up in figuring out what’s making the sounds. You don’t have to know what you’re listening to, solely that you simply’re listening to. When you get distracted by sights, sensations and ideas, discover this for so long as you’ll be able to, then transfer again into your strolling mode.

Shower Meditation

Time 10 seconds or longer

Next time you’re taking a bathe, shift your consideration to the nice and cozy water flowing over your physique. Can you expertise the water as a therapeutic massage? Zoom in on the little strain modifications and on the person streams towards your pores and skin. Stay with precisely what’s occurring; attempt to not get misplaced in a daydream. Now, that is already a superb meditation, however I like so as to add an additional one thing to check my openness. I’ll begin by noticing the receptiveness of my physique to the nice and cozy water – pores open, physique relaxed. Then I’ll change the water to chilly and see if I can keep the identical open angle. Not bracing or inflexible, however letting the chilly circulate into and thru me. As with chilly water, so with life. How lengthy can you retain your composure? This is a type of equanimity training and it’s useful for managing discomfort of all type.

Teeth-Brushing Meditation

Time 10 seconds or longer

Who the heck pays consideration to brushing their tooth? Normally we’re on automated pilot as we do that, grinding down our gums as we mentally rehearse our day. In this sense, tooth brushing is terra incognita. So see for those who can sluggish the entire exercise proper down: squeezing the toothpaste, the primary contact of the comb in your tooth, the rhythmic flexion of the bristles in your tooth. How a lot element can you are feeling? How into it may well you get?

Meditation For Fidgety Skeptics by Dan Harris and Jeff Warren (£14.99, Yellow Kite) is out now

Buy on Amazon | Hardcover £10.40


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