“Dirty dishes, red lights, and traffic jams are spiritual friends on the path to “mindfulness”—the process of keeping our consciousness alive to our present experience and reality.” ~Thich Nhat Hanh
Mindfulness exercises come from thousands of years of traditions and Eastern practices of meditation. They have been devised to declutter the mind from its daily chores of mechanical living. By practicing mindfulness exercises, we can learn to focus our awareness/consciousness on the present moment without judging the thoughts that come in our mind. It's about letting the present become a reality in total consciousness and total awareness.
Exercises for Groups
According to researchers, meditation in groups is often very effective for beginners as the environment created in groups is perfect for everyone to meditate. Meditation is a mental activity that helps us to revitalize our minds. Just like exercise is necessary for our physical health, meditation is necessary for our mental health. Although meditation requires time and effort, its benefits are immense and they help our mind to be aware and focused in our daily lives.
Quieten the Mind:
Every passing second innumerable thoughts pass through our minds. By quietening the mind, one focuses all their attention away from daily problems and issues of life. Neither thoughts in the mind are resisted are they allowed to occupy the brain completely. One just witnesses the thoughts without judging them. Just letting the mind be still is the key for this exercise. Thoughts will arise, let them come in but don't let them interfere with your meditation. Just watch them pass like clouds in the sky; witnessing them. As you begin to distance yourself from these thoughts, they will slowly subside and you will experience serenity and peace of mind.
Focus on Your Breathing:
While watching the mind helps you to learn basic awareness skills, focusing on some object for a period of time helps to increase focus. Sitting quietly and relaxing your mind by breathing deeply. After some time, watch your breath with increased awareness while you inhale and exhale. As your awareness increases, your breathing system will be steady and you will be able to feel relaxed and focused.
Exercises for Kids
Since adults have benefited from clinical and medical observations of these exercises, children too can benefit from these exercises. Since training children can be difficult, they may get easily frustrated or distracted; therefore, it's best to teach these exercises in groups. Children should be encouraged to practice simple breathing exercises that will help them to establish а proper platform for further meditative practices.
Awareness About Breathing:
Children may not pay much attention to the most basic function their body, so it 's a good idea to start exercises that make them aware about their breathing patterns. Children should be taught to focus on their breath and not to change the rhythm, hold, nor inhale/exhale breath forcefully. Awareness should be the main focus. They can be asked to count 1, 2, 3... with every breath they inhale and exhale. This will keep them focused on the breath.
Awareness About Thoughts:
After children are aware about the present moment, their focus can be shifted to their thoughts and feelings. They can be asked to watch their rising thoughts and feelings without making any judgment or getting distracted by them.
Mindfulness exercises have gained popularity throughout the world and people have started practicing them for gaining more control with their emotional health. With regular practice, these exercises can be beneficial for those wishing to achieve holistic health.
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