Lifting weights, riding a bike, sweating it out on a treadmill, each can be a mindfulness exercise. Physical activity of any kind, instead of merely working out to master a talent or progress your state, you can move and respire in a way that changes you from feeling tired and unfocussed to feeling strong and proficient.
Significant movement helps us deliver nutrition to our body by stretching, firming and toning, or even just by being attentive and bringing consciousness to how our body senses. But we can also use movement to uplift our emotional well-being.
When we move our body and regulate the stances in which we hold our form, we also shift the motion of our autonomic nervous system which impacts responses like our blood pressure, heart rate, and fight-or-flight reaction. This means that mindful movements can allow us to access and shift our sentiments and temperaments from the outside-in and also keep us, physically healthy.
Mindful movement lets us check in with our bodies and get moving, means that it can assist us in lowering anxiety, release motionless energy, and reinforce our mind-body connection. It’s a boundless way to exercise self-care by integrating both mental and physical welfare. Often, when we involve in mindful movements to help our body feel healthier, our mood also gets uplifted.
Here are some prevalent methods to practice mindfulness at home,
- Focus on your breathing. When you have undesirable thoughts, try to park yourself down, take a profound breath and close your eyes. Concentrate on your breath as it passes in and out of your body. Sitting and breathing for just even a minute can aid.
- Body scan meditation. Lie on your back with legs stretched and arms at sides and palms facing up. Focus gradually and deliberately on every part of your body, in order, from head to toe or toe to head. Be conscious of any sensations, sentiments or thoughts related with each part of your body.
- Sitting meditation. Sit comfortably with your back bone straight, feet flat on the ground and hands in your lap. Respiring through your nose, concentrate on your breath moving in and out. If physical feelings or thoughts disturb your meditation, note the experience and return to focus on your breath.
- Walking meditation. Find a noiseless place 10 to 20 ft in extent, and start to walk slowly. Focus on the experience of walking, being conscious of the sensations of upright and the subtle actions that keep your sense of balance. When you reach the end of a path, turn and remain walking, preserving mindfulness of your sensations.
- Yoga is a multidimensional and holistic system that comprises stretching and firming postures, breathing exercises, and moral and meditation practices. It uses body, breath, and senses to relink the practitioner with the cosmos and move sentiments and thoughts into tranquility.