In the Time where Everything around us distract from the life that we should be living; The constant need for the attention becomes so valuable that people are paid to create things that consumes our time & Effort.
Not only that yet it just becomes so hard to concentrate what’s infront of us because even our thoughts and emtions plays a role in Distracting and taking our Attention. That’s why today; These mindful Exercises can help us to build a mind that can increase the Attention and Awareness.
1. Deep Breathing:
Sit in a comfortable place or sofa in a quiet place that helps you to be calm. Then close your eyes and take a Deep Breath. Let this action be continued for few times.
While Breathing keep your focus on the inhale and exhale of the air in the nose. You can feel the sensation of air entering and leaving your body; That’s all. Just repeat it even when you swayed away by your thoughts slowly bring back your attention to the breath.
2. Feel the Point of Contact
While sitting and doing your sessions, Go through your whole body and try to feel the senses that you can feel. It could be your hands touching each other, legs touching the ground, warmth from your body, dress making contact with the body and so on. Try to keep your attention on any one of these things and try to feel & keep it simple and brief.
3. Notice the Thoughts
When you start doing the meditation the first thing you are more likely to be hit with is the wave of thougts. It’s totally fine even if you lost the attention of breath kindly remind yourself that what you’re seeing is thoughts and come back to present moment by focusing on breathing.
4. Notice the Emotions
As mentioned above that thoughts come primarily an another thing, which is much more distracting is Emotion. Before you knew it you’ll be thinking about the discomfort you’re feeling while sitting in same posture and the pain you’re feeling in your legs.
Again, gently bring back your attention to the breath and it is okay to change the position when feeling discomfort, as you’ll get accustomed to it.
You can even use emotion as Mindfulness by keeping the attention on it solely.
5. Return Attention from Wandering
Keeping your Attention in the present is the whole point of meditation and mindfulness; Neither the Emotions nor Thoughts can interrupt your practice while you are being mindful.
Bringing back your Attention is the most crucial and one of the things you keep on repeating on your whole sessions.