Introduction to Mindfulness

Mindfulness is a core strategy to be able to experience the current moment.

Why mindfulness?

• Depression
• Mental disorders
• Overcoming fears or insecurities
• To attain a healthy state of mind
• Better and ling attention span
• Peaceful mindset
• To achieve positivity in life
• To overcome anger issue, etc.

Benefits of mindfulness

• Body: controls breathing pattern, calms down the body, increases the grey matter in the brain and overcomes any pains.
• Mind: relaxes the mind, cultivates will power and reduces depression.
• Soul: increases knowledge, helps to build relationships and improves empathy.

Mindfulness meditation

• Find fa peaceful place with minimal or no distractions
• Make yourself comfortable by resting calmly
• Take in three deep breaths through the nose and take out through the mouth
• Focus on the quality of each breath and evaluate its ability to relax your body
• You can set a timer to count your breaths
• Set your goal for the number of breath cycles

Mindfulness in stress, anxiety and depression

Choose: choose a time of the day that you can regularly follow by creating a meditation schedule according to your breath

Wear: wear comfortable clothes rather than a tight outfit that makes you uneasy

Remove: remove any distraction

Light: light a candle for a shooting soft light you can also listen to a kind of music that is dental and soft to your ears

Sit or lay in: sit or lay in a comfortable position with a straight back and upright shoulders

Mindfulness for bad habits and procrastination

Step: take body to brake bad habits

Do: do meditation daily for at least 10 to 20 minutes.

Start: start with taking a few deep breaths and relaxing your mind and body.

Act: another psychological can be adopted such as taking action rather than procrastinating.

Fulfil: if you have taken a decision then fulfil it rather than backing off.

Mindfulness exercises for procrastination

• Sit comfortably at a peaceful and quit place and relax.
• Imagine yourself accomplishing the task you need to complete.
• Imagine you rewarding yourself and feel every emotion attached to that reward.
• Experience it for at least 5 minutes.
• Think positive and ignore any negative thoughts.
• Breathe slowly and opening your eyes.
• Smile and start your project immediately.

Body Scan Exercise for a better sleep

• Lie on your back on comfortable bed and relax your arms.
• Focus on your breathing pattern.
• Imagine your consciousness leaving your mind and travelling through your body. Keep observing each body part.
• Imagine your feel and legs muscles relaxing and then tightening.
• Do it to each body part you move to.

Tips

• Settle them at a comfy place and spend time in meditation
• Try breathing exercise
• Read them a good book or take them to evening walks
• A piece of sort music can elevate their mood
• Spend quality time with them

Mindfulness exercises for groups

• Sit together in a comfortable environment
• Set a goal or an aim for your group
• Be kind and polite during the whole process
• Try breathing exercise and then go for body scan exercise by keeping then goals in mind
• Encourage and appreciate the people in your group as it will boost their confidence level and productivity
• Crete a friendly environment so everyone can relax and become calm during meditation.