exercise tips: You may be surprised at the flexibility – and programming – to your own preferences.
For example, you can learn to enjoy exercise.
Even if you don’t like it now.
Even if you hate it.
There are all sorts of behavioral tricks that you can try. Things like rewarding yourself after a workout, doing something that cheers you up, or having a responsible friend.
All this, and more, is useful.
exercise tips
There are many exercises to choose from, but perhaps the best mindfulness exercise is one that is simple, accessible to everyone, and can still really help us stay in the moment. However, mindfulness doesn’t happen spontaneously – like most things worth doing, mindfulness needs to be taken and practiced regularly to benefit us most.
One of the best mindfulness exercises is the mindful pause. It is very simple, but very effective and consists of only two steps:
First, we pause and feel the inhalation and exhalation for 10-15 seconds.
We then ended by asking ourselves: ‘What strength of my personality should I emphasize now?’
mindfulness quotes
“If we are not completely ourselves, really in the present moment, we will miss it all” – Thich Nhat Hanh
This exercise is so effective because it’s so short, doesn’t take up much of our daily schedule, and fits easily into anything we do – whether it’s waking up, having lunch, emailing or driving. car from work to home, etc. brings us into the present moment and makes us reflect on our strengths, prepares us to be the best, and allows us to play to our strengths in the present moment. This then enables us to be ready for those challenging moments, helps us to more easily handle stress and to give our strengths more freely.
Creativity – originality, ingenuity and adaptability
Curiosity – interest, novelty-seeking, exploration, openness
Judgment – critical thinking, thinking things through, open-mindedness
Love of Learning – mastering new skills & topics, systematically adding to knowledge
Perspective – wisdom, providing wise counsel, taking the big picture view
Bravery – valour, not shrinking from fear, speaking up for what’s right
Perseverance – persistence, industry, finishing what we’ve started
Honesty – authenticity, integrity
Zest – vitality, enthusiasm, vigour, energy, feeling alive
Love – both loving and being loved, valuing close relations with others
Kindness – generosity, nurturance, care & compassion, altruism, ‘niceness’
Social Intelligence – aware of the motives/feelings of self/others, knowing what makes others tick character strengths
exercise tips
Teamwork – citizenship, social responsibility, loyalty
Fairness – just, not letting feelings bias decisions about others
Leadership – organising group activities, encouraging a group to get things done
Forgiveness – mercy, accepting others’ shortcomings, giving people a second chance
Humility – modesty, letting our accomplishments speak for themselves
Prudence – careful, cautious, not taking undue risks
Self-regulation – self-control, disciplined, managing impulses & emotions
Appreciation of Beauty & Excellence – awe, wonder, elevation
Gratitude – thankful for the good, expressing thanks, feeling blessed
Hope – optimism, future-mindedness, future orientation
Humour – playfulness, bringing smiles to others, light-hearted
Spirituality – religiousness, faith, purpose, meaning
These strengths can be turned to anytime when we pause, refocus and gain clarity on what is important in that moment. The Mindful Pause can be very useful in the transitional period between work and the start of home-time. For example, when the character strength Love emerges after a pause, we will then immediately bring our full presence in a warm and interactive way with our family. When Gratitude emerges it can remind us to be aware of how much we have to be thankful for in that moment and feel blessed and driven to share those blessings with everyone around us. When our strength Kindness comes after a pause, it reminds us to be patient with those around us, to listen to them and to support them intentionally, and when we are alone, it reminds us to be patient. reminds us to take care of ourselves. Conscious pauses can help us when we are faced with unpleasant behaviors from our children. If we pause and allow self-regulation and perspective to emerge, we can practice perspective and realize that they still love us despite their behavior and self-regulation. can stop us from saying something we’ll regret later.
mindfulness quotes
‘Explore the infinite dimensions of Being…’ – Darsham Baba
benefits of exercise
Other simple but best mindfulness exercises are:
Candle Meditation – this is great when we need peace and quiet and all we need is a dark, quiet room and a candle. Sit comfortably and focus on the flame – not thinking about the chemical reactions when the candle burns – but just concentrate on the candle in a pure way. Eating meditation – instead of just devouring food, we can take a minute to enjoy it. Look at the meal, smell it, feel the texture as we chew, and notice how it tastes. This exercise can quote mindfulness
just take a minute to observe it to know what it is
makes a big difference and it doesn’t have to be used during a meal – just occasionally.
Take a conscious break – instead of checking email etc. during rest we should take a moment to pay attention to the sensations in our body and mind – listen to the sounds we can hear, feel our heartbeat and present in our bodies for a few moments. moment, let go of everything we think about. Conscious bathing – instead of just showering, we can pay more attention to how hot the water feels, how the shampoo smells, how it lathers up the hair and the different parts of the shower. How conscious bathing is quoted.
Pay attention to the wave of pleasure as the hot water overwhelms you, be careful with shower gel, soap or shampoo
our body sensations. This exercise can be extended to other routines like brushing teeth, etc. and we have to be completely immersed in the process.
Mindful walking – we can spend at least 15 minutes a day walking in a quiet and peaceful environment, listening to all the sounds around us and focusing on the present – let alone thoughts else distract us the better. Instead, we should focus on the sound of our footsteps on the ground and our breathing.
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