6 Short Mindfulness Exercises

Here are 6 short Mindfulness exercises you can incorporate into your day

1. Two mindful bites.

Instead of attempting to do mindful eating all the time, try mindful eating for the first two bites of any meal or snack.

For the first two bites of any meal or snack you eat, pay attention to
the sensory experiences - the texture, taste, smell and appearance of
the food, and the sounds when you bite into your food.

Top of Form

Bottom of Form

You don't need to savor per se, you're just paying attention to your
sensory experience in an experiential rather than evaluative way.

2. What one breath feels like.

Instead of formal meditation, try paying attention to what one breath feels like.

Feel the sensations of one breath flowing into and out from your body.
Notice the sensations in your nostrils, your shoulders, your rib cage,
your belly etc.



3. Take a mindful moment to give your brain a break instead of checking your email.

Instead of checking my email in the 5 minutes between classes, I spend a
few seconds watching out my window. I usually watch the leaves
fluttering on the big trees across the street.

Use mindfulness to give your brain a break rather than filling up every
tiny space in your day by automatically reaching to check your email.

4. Air on exposed skin.

Pay attention to the feeling of air on your skin for 10-60 seconds.

This is best done when wearing short sleeves or with some skin exposed.

Why: You're practicing being in experiential processing mode (as opposed to evaluative "judging" mode, which is our default).

5. Scan your body.

Scan your body from top to toe for any sensations of discomfort or
tension. Attempt to soften to the sensations of discomfort. Next, scan
your body for any sensations of comfort or ease.

6. Do one action mindfully.

Pick an action you do at the same time everyday and plan to do that
action mindfully. For example, the moment you flick out your rolled up
tongue.



For more information on meditation or martial arts training please contact

Grand Master Edmund Ciarfella (40 years of meditation practice)

CLICK HERE NOW

Umac50@optonline.net

United Martial Arts Centers Lounge