Easy Practices That Can Help Improve Your Mindfulness

Posted by on June 11, 2019 in Meditation, Thrive with 0 Comments

Nowadays, the world is getting faster: we get news in a matter of seconds; every year, we have to adapt to new technologies; everything now seems to be uncertain. No wonder, so many people feel constantly stressed.

The only way to deal with all this is to practice mindfulness. It is considered the basic human ability to be fully present at the moment, aware of what’s happening and where you are going. Mindfulness can help you get to know yourself better, deal with stress, and overcome fear and anxiety. More than that, it can also remodel the physical structure of your brain. Here is a list of practices that can help you wake up to the inner workings of your emotional, physical, and mental processes:


Research suggests that mindfulness benefits our bodies, not just our minds.

Meditation is the fastest way to steady your mind when the world is falling apart around you. However, not everyone can do it – some people can’t relax; others just don’t understand how it works.

Meditation is a practice that can help you focus on what’s really important. To hear your inner voice, you need to press the pause button on your life and get rid of all thoughts. To prepare for meditation, find a quiet, comfortable place. Make sure to turn off your phone and ask your flatmates not to disturb you for at least half an hour.

It is crucial to set an intention before you start meditating. Ask yourself what worries you and what you want to improve at the moment. It is easier to find answers when you have formulated questions. If it is your first time, consider listening to a guided meditation. You can also put on some relaxing music, light aroma candles, or make a cup of tea with red maeng da leaves.

To activate the parasympathetic nervous system, close your eyes, and imagine that every time you exhale, tension and negativity go away; repeat it at least ten times in a row. Also, you can scan your body during meditation. Listen to the beat of your heart and try to visualize how blood flows through your veins. Body scanning can help you improve your sleep and combat tiredness.

You can repeat this practice every day in the morning or before going to sleep. Once you feel comfortable enough, practice meditation outside your room whenever you feel overwhelmed.

Write a story

People who have strong imagination can apply writing practice in order to improve their mindfulness. It can help to stop panic attacks, determine your problems, and find creative solutions. Every time you feel stressed but don’t understand the roots of the problem, open your diary or laptop (whatever you prefer more) and write your story down. You can write your story in the third person – describe yourself, your intentions, dreams, and fears. Build a new habit of writing down your thoughts every day.

Live in the present moment

Funny enough, adults create their fears on their own. Have you ever been anxious about your future? Or about something you have done wrong in the past? To break this pattern, practice living in the present moment. Every time you start thinking about your future or the past, look around. Tell yourself where you are and what you are doing at the moment. Once you list things that you see and feel, think how you can improve your well-being at this point. There is no need to worry about your future since you can’t predict it. Also, sometimes the worst is not as bad as you think; you have the strength to overcome everything that will stand in your way.

Take your mind off

Sometimes we can’t think of anything else except for our problems. If you can’t sleep well and quiet your mind, try to concentrate on something else. For instance, you can start reading novels. Watching television or Netflix won’t help since you it doesn’t require using your imagination as much as the reading process.

Reading helps get distracted for a while. The most interesting thing is that your mind subconsciously will still be looking for a solution to your problem. Have you ever heard someone saying ‘Oh, I find that book at the right time of my life’?

Once you distract your mind, you can find brilliant solutions or inspiration. This method was also described by an American psychologist and author Adam Grant.

Mindfulness is a skill that everyone can gain. The first and most important is to admit that there is something you want to improve in your life. Many people don’t understand what’s happening; they go with the flow and feel incomplete. If you want to get to know yourself, and live in harmony with other people, apply these easy practices on a daily basis. Keep asking yourself questions in order to understand why you feel and behave in a certain way.

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