Mindfulness Routine for Beginners

“Focused awareness of the present moment”

Before we get into how we can adapt to the mindfulness routine let us know what mindfulness is.  It is paying attention to our thoughts. It helps us to be in the present instead of thinking about the past and future.

What Is Mindfulness Routine?

The human mind always tends to think either about the past or future. Either we experience grueling regret, guilt, and hatred by hanging on to the past or we feel anxious about the future. This creates stress not only in the mind but also in the body and leads to many illnesses. 

If we pay attention to every single thought and action at the present and do everything consciously it will help us mend our thought process and also make us stay calm.  We will have a positive outlook on our life. 

Are Meditation and Mindfulness the Same?

No! Meditation aims to think about nothing or think about one thing. But in mindfulness routine, we do everything in a conscious state. Mindfulness is an alignment of thoughts to be in the present while eating, walking, etc.

“Living in the moment”

How to Practice Mindfulness?

Mindfulness routine slows down the thought process and helps one be in the moment. Start by simply listening to the sounds around you while you are walking, sitting, eating, or doing some work.  Hear the birds chirp and the opened note page flutter. Feel the breeze that caresses your hair, feel every breath you take. 

Guide to Mindfulness Program

“Focus your attention and control your emotions”

Step 1: Take a deep breath and relax your body and mind. Use your senses and pay attention to what’s happening around you. Close your eyes for better concentration.

Step 2: Imagine yourself standing with your arms open up in the air and letting go of regrets and negative things in your life.  Don’t think about your plans for the next minute.

Step 3: Concentrate your mind on your breathing.  Feel the air in your nostrils and in your lungs by keeping your arms on your chest while breathing in. 

Step 4: Feel the oxygen carried throughout your blood to your whole body. Feel your brain, heart, kidneys, lungs replenish by the good air that you inhaled.

Step5: Pay attention to the exhalation of CO2. Feel the harmful microorganisms leave the body as you exhale. Feel the free radicals being removed from your body.

Step 6: Feel the exhalation by keeping your arm gently on the stomach, chest, and nostrils.

Step 7: Repeat the same for another 15 minutes. 

This is conscious breathing in your mindfulness routine. 

You can do this for every activity you do like while walking feels how your legs and feet move and coordinate and how it feels when the feet touch the floor, etc.  

Benefits of Practicing Mindfulness

Mindfulness routine benefits 

  1. Improved physical and mental health
  2. Enhanced brain function
  3. Better memory and concentration
  4. Excellent stress buster