These mindfulness meditation exercises are designed to be :
- quick
- calming
- grounding
As a mom to an 8 month old daughter, I’ve mastered the art of keeping a quick mental health ritual.
But that doesn’t make these meditation exercises any less meaningful.
In fact, even just a few moments spent coming back to our awareness has profound impacts on the nervous system and over-well being.
Why?
Because only through remembering to go back to the breath re-centers us in who we are: awareness itself.
It invites us to let go the labels or roles we bound ourselves too, and propel forward into a space of harmony with ourselves and others around us.
Mindfulness Meditation Box Breathing
- 3 times daily for 2-5 minutes
Benefits:
- lower levels of stress
- activates parasympathetic nervous system
- calms anxious thoughts
How :
- Breathe in for a count of 4
- Then hold breath for a count of 4
- Next exhale count of 4
- Hold for 4
- Repeat
Loving Kindness
“We all are so deeply interconnected; we have no option but to love all.”
Amit Ray
Benefits:
- Generates feeling of gratitude, awe, compassion & love
- Sense of deeper connection with yourself & others
How:
- Close your eyes and take a few deep breaths, really connecting to your center
- Consider a person who makes you happy.
- Picture them in your mind, and cultivate feelings of love and appreciation for this person
- Next take these feelings of love you just manifested and picture yourself
- Thank yourself for everything you are
Awareness Check
“Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.”
— Eckhart Tolle
Benefits:
- Brings you back to the present moment
How:
- Every hour or so set a timer on your phone to go off.
- After it goes off, ask yourself : ” am I truly paying attention to what am I’m doing? Or is in my mind somewhere else?”
- Refocus your attention to the task / person on hand