World Meditation Day: Mindfulness Exercises

Today is world meditation day, and to celebrate SERC's MindYourself have outlined a couple of mindfulness exercises for you to try throughout the day.

Exercise One- Mindful Minute

This simple mindfulness exercise is one that you can do anytime throughout the day.

Take a moment. Check your watch and note the time. For the next 60 seconds try to focus all your attention on your breathing. Just your breathing. Just for one minute. Keep your eyes open and breathe normally. Your mind will start to wander but be ready to catch it and refocus on your breathing. This mindfulness exercise is far more powerful – and challenging - than most people think. Remember, you can’t fail at this exercise, you can only experience it. Use this exercise as many times as you need throughout the day to restore your mind to the present moment and to restore your mind to clarity and peace.

Exercise Two- Conscious Observation

Pick up an object that you have close to you. Anything will do, a book, pen or cup for example. Hold it in your hands and allow your attention to be fully absorbed by the object. Observe it. Don’t assess it or think about it, or study it intellectually. Just observe it for what it is.

Through this exercise you’ll feel a sense of heightened “nowness”. Conscious observation can enhance your feeling of “being awake”. Notice how your mind quickly releases thoughts of past or future, and how different it feels to be in the moment. Conscious observation is a form of meditation. It’s subtle, but powerful.