In today’s fast-paced world, the human brain is constantly pulled from pillar to post, dispersing emotions and thoughts that leave us stressed or sometimes anxious. So, what’s the first thing that popped into your mind by reading the headline of this blog post “3 Types Of Mindfulness Techniques Which Help You For Your Best”? “We don’t have 10 minutes to sit and relax, and they want us to spare 30 minutes to practice mindfulness?” Right?
But what if I tell you that there are types of mindfulness techniques and some mindfulness strategies for anxiety that would hardly take 5 to 10 minutes? Sounds Intriguing? Let’s jump in!
3 Ways to Practice Mindfulness – Types of Mindfulness Techniques that Restores Your Peace of Mind
Did you know that stress-related issues account for about 80% of doctor visits and are the third-highest expenditure on health care after cancer and cardiac diseases?
Mind-body practices such as mindfulness and yoga help people get rid of stress and restore their peace of mind. Here’s what you can do:
1. Count Your Breathe
Let go of all the things that are occupying your mind. Sit in a lotus (meditation) position and focus on counting your breath.
- Keep your eyes half-opened or closed.
- Count every time you breathe, keep counting till ten breaths, and then start over.
It’s a great practice if you do it early in the morning or in the middle of the day to enhance your mental performance. Try to spend at least 5 to 10 minutes of your day practicing this. It will bring a state of awareness and allow your brain to stay focused on the present.
2. Lengthen Exhalation
To bring calmness and improve your cognitive function, make sure your exhales last longer than inhales.
- Keep counting while you breathe, inhale till three counts, hold it for one or two counts, and then exhale for about five to six breaths.
3. Alternate-Nostril Breathing
This type of mindfulness technique is known as Nadi Shodhana. Nostril breathing not only helps combat stress but improves overall well-being.
- Sit quietly in a comfortable position.
- Inhale through your left nostril for about one or two counts while keeping the right nostril closed.
- Now, exhale via the right nostril for at least four to five counts.
- Next, close your left nostril and inhale via the right nostril for one and two counts.
- And, exhale through the left nostril for four to five counts.
- This is one cycle.
- Keep doing this for up to 5 minutes.
2 Best Mindfulness Exercises You Can Try Now and Feel the Difference
Want to try something else other than mindful breathing? Let’s get to the work and try these best mindfulness exercises:
1. Mindful Observation
Although this type of mindfulness technique is straightforward, it’s extremely powerful and lets you appreciate the small things around you and bring a sense of calmness.
- Clear away your mind, and select any natural object within your surroundings that could be a plant, clouds, or even an insect.
- Keep looking at it as if you are seeing it for the first time.
- Try to explore every single aspect of it.
- Allow yourself to feel its energy and understand its function within the surroundings.
2. Mindfulness Listening
To understand and to be understood is one of the basic human needs. Mindfulness deep listening is about paying attention to our experiences without criticism and judgment.
- Set your intention to listen mindfully.
- Take a few breaths and find your inner silence.
- Allow the other person to speak.
- Restrict your mind from wandering and pay attention to the speaker.
- Keep an eye on your feelings and thoughts – what are they saying to you?
- Listen to the speaker carefully and comprehend what he is trying to say.
This will help you stay in the present without any preconceptions.
Mindfulness is soaring in popularity, and for a good reason. People are now practicing meditation to overcome anxiety and stress and stay focused. Keep practicing these types of mindful techniques, and you will surely see the result down the road.
How Do You Do A Best 10 Minute Meditation?