5 Mindfulness exercises for your emotional well-being

In this busy world we live in, where we are constantly connected to new technologies, the mind jumps around continuously, scattering our thoughts and emotions, which can make us feel stressed, nervous, and even anxious.

The way of life of Western societies puts us in autopilot, which means that ldays go by without us noticing what is happening inside or around us. We are pulling, walking through life, without stopping for a single moment to observe ourselves internally, without stopping to think about our needs. Always ruminating, clinging to expectations rather than reality.

Living on autopilot, a bad option

Living on autopilot, living by inertia and being carried away by routine can be very comfortable in the short term. It's easier for the days to go by and don't face the fear of talking to your partner about what you're feeling. Or is it less complicated to get carried away by the day to day than to admit that you are sad, right? The planets will align to solve your problems ...

But living far from the present, that is, with the armor on and feeling nothing, can be negative in the long run, because when something happens that shakes us (for example, we are fired from work or

the couple leaves us), then you have to step with your feet on the ground. What's more, living up to expectations can make us wildly unhappy.

Mindfulness: more than techniques, a philosophy of life

The practice Mindfulness, more than a set of techniques to be in the present moment, it is a philosophy of life, an attitude that must be adopted to reconnect with oneself. It is a coping style that boosts personal strengths, helps to self-regulate behavior and get to know each other better, as well as creating an environment conducive to well-being.

In other words, Mindfulness is a conscious and purposeful way of tuning in to what you are happening within us and around us, and allows to unmask automatisms and promote the development integral.

A few minutes a day is not so much ...

For some people, those who live eternally stressed, finding 5 minutes a day to connect with yourself can be difficult. But investing 10, 15 or 20 minutes a day for your own well-being is not so much.

As already mentioned, the important thing in the practice of this discipline, regardless of the techniques used, is to adopt the Mindfulness attitude, which pmoves attention in the present moment, without judgment, and with compassion towards oneself and towards others.

5 Mindfulness exercises for greater well-being

Before going to the list of exercises, it is important to note that practicing Mindfulness, being an attitude towards life, is not limited simply to performing these exercises, but rather it is a way of dealing with the events that occur in daily life. Still, adopting a healthy habit like this is beneficial for many reasons.

• If you want to know what are the benefits of this practice, you can read the following article: "Mindfulness: 8 benefits of mindfulness”

That being said, here are a list of practical Mindfulness exercises:

1. Mindfulness in a single minute

This exercise is ideal if you are starting to practice Mindfulness, as it is as you progress in the learning mindfulness, it is ideal to increase the practice time to about 15 or 20 minutes newspapers. Also, because it is only a minute, you can practice this exercise anywhere and at any time in your daily life.

2. Landing breath here and now

This exercise ideal for turning off the autopilot. By practicing it, your attention is focused on the present moment and stops the constant flow of thoughts, memories, images or ideas. It is ideal to discharge accumulated tension in a very simple way.

To do this, you need to focus your attention on your breath. It Must be done a gentle, deep and constant inspiration through the nose. When filling with air, immediately release the air through the mouth with intensity but without forcing the throat. Noticing a distraction (which is normal), we observe what it is that caught our attention and we return to the breath.

3. Mindfulness breakfast

It is common to get up in the morning on autopilot. You get out of bed, shower, get dressed, eat breakfast, clean your teeth, and another day at work. Yes, another day!

You can break this negative habit by doing Mindfulness in the morning. So you will face the day in a different way. For it, it is necessary that you sit in a quiet place, and that you turn off the television so that you are silent. You must also have the mobile away. It's about not having distractions. When you get ready to have breakfast, try to focus your attention on the flavors, smells, the touch of food or drink... feel them! In this way, you will be with your attention in the present moment, and you will see the difference.

4. Attention to the sounds of the moment

This exercise consists of consciously observe the sounds that occur in our environment. Therefore, it is about staying listening, hearing them as they sound without trying to identify them, judge them as pleasant or unpleasant, or think about them. Without any effort, sounds are observed and other external perceptions are put aside. When noticing a distraction, we observe what it is that captured our attention and we return again to listening to the sounds, relying exclusively on the breath of that moment

Obviously, when listening to sounds that enter through our ears, thoughts and feelings related to what we are hearing, so this exercise tries to know silence and sound in a non-conceptual way (without thinking) but in an experiential way (feeling them).

5. Body scanner

With this exercise you try get in touch with the experience of our body as it is, without judging, without rejecting unpleasant sensations or becoming attached to pleasant ones. This exercise is also called a body sweep or body scan.

To do this, it is necessary to sit in a comfortable position, with an upright back, although it is also possible to adopt the lying position. Then close your eyes, pay attention to your breathing, and walk through your body. This type of meditation is advisable to be guided.

Mindfulness Training Program: M-PBI

If you are interested in knowing what Mindfulness is and you want to experience the practice of Mindfulness, there are several specialized centers that offer you the possibility of take the Mindfulness Training Program: M-PBI.

Mindfulness allows you to be in the present moment and helps you to be more aware of your immediate experience with a non-judgmental, open and accepting attitude.

Its benefits for our daily lives are many: it helps regulate emotions, reduces stress and anxiety, improves well-being. psychological, increases the ability to concentrate, helps sleep better, promotes creativity... Thanks to this experiential course, 9 weeks, you will be able to see in first person the purpose of this millenary practice, and you will be able to enter this method to learn to manage emotions, reactions and thoughts, something necessary to face the different situations that your day to day presents.

Likewise, you will be able to discover that through the development of mindfulness it is possible to know yourself better and develop certain positive attitudes in relation to your emotions and feelings, coming to control them from freedom and compassion.