Mental exercises work just like physical ones do. You create mental “muscles” that help you complete them and do them better as you do them more often. These mental muscles also wither with lack of use just like physical muscles do.
If you want to be more mindful, you need to do mindfulness exercises regularly to keep these mental muscles in shape. Mindful meditation exercises are one of the best kinds you can do for this purpose. Below are three exercises you can use to keep those mindful muscles “fit.”
How often should you do these exercises? You should do one or more of them as often as possible, but do at least one of them no less than once a week. Doing at least one of these exercises three times per week is ideal. If you can do two or three of them several times a week, even better.
Sitting Meditation
Find a quiet, comfortable spot. Sit on the floor cross-legged if you are able and take several deep breaths to calm your mind and body. Begin to notice everything that is going on around you and within you. Notice all the thoughts and physical sensations that flow through your body.
Pay attention to your surroundings. What do you hear? Smell? Notice everything you can while maintaining your deep breathing. Do this for 2-5 minutes and then go about your day. Set a timer to let you know when the time is up.
Body Scanning Meditation
Lay down somewhere quiet. Take several deep breaths to calm yourself. Now scan your body slowly, deliberately, from your head to your toes, and notice everything that crosses your mind, every thought, feeling, and sensation. Pay attention to how parts of your body feel and how they make you feel.
Notice anything that is “off” or bothers you, any spots of tension, and file them away for consideration later. When you’re done, take a few more deep breaths and get up.
Walking Meditation
This is simply walking mindfully, for 10-20 minutes, while taking many deep breaths. Notice your thoughts, the sensations that flow through your body, the feel of the ground beneath your feet, and your surroundings.
If you don’t have a park or sidewalk to do this exercise at, don’t worry; you can also do this mindfulness exercise by pacing back and forth in a set area that’s at least 10 feet wide, though 20 feet is better.
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