(MayoClinic.com) If you've heard of or read about mindfulness — a form of meditation — you might be curious about how to practice it. Find out how to do mindfulness exercises and how they might benefit you.
Mindfulness is the act of being intensely aware of what you're sensing and feeling at every moment — without interpretation or judgment.
Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises, on the other hand, can help you direct your attention away from this kind of thinking and engage with the world around you.What are the benefits of mindfulness exercises?
Practicing mindfulness exercises can have many possible benefits, including:
There are many ways to practice mindfulness. For example:
It depends on what kind of mindfulness exercise you plan to do.
For example, if you choose to closely pay attention to another's words, you can repeat the exercise throughout the day. You might try it when you wake up and talk to your partner, at the beginning of a meeting with a co-worker, or during dinner with your friends or family. Avoid practicing this type of exercise while driving, however. Aim to practice for 15 to 20 minutes, four to eight times a day.
For other mindfulness exercises, such as focused breathing, you'll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice this type of exercise early in the morning, before you begin your daily routine.
Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.
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