Mindfulness for Beginners: 3 Simple & Useful Exercises

Mind-body Medicine

                                   Our state of mind has a very powerful influence on our bodies. Our emotions and thoughts have a direct and indirect effect on our bodies. If you are stressed out your heart starts to beat faster. Suppose you suddenly get terrified your heart starts to race at a higher pace. Your body gets tensed up. Doctors call it as palpitation. It's like a tiger has just crossed your path or you have sighted a snake nearby.
                                   This response is ok if you have really spotted a tiger. We no longer live in jungles but our responses are still the same. Our fight or flight response is triggered every now and then. Simply watching breaking news can trigger such a response. It's your response to the situation not the important situation.

Tranquil Sea 

                                 We create stressors.  We create all sorts of anxieties about our future. What if I get sick tomorrow? What if I fail in exams? What if I lose my job? Such thoughts create unwanted flight and fight response. But in the modern world, you cannot run away from the tiger nor you can fight. So you start to wear and tear your body systems. It is like having and car and then driving it badly. It causes wear and tears effects on your body. This is known as the Allostatic load.
                                     Constant worries and stress lead to an increase in blood pressure. It ultimately leads to the hardening of blood vessels and atherosclerosis. An increase in the incidence of heart attacks occurs. The immune system becomes weakened.
                                     Mindfulness practice has been associated with a decrease in stress and anxieties.
 

3 Simple and Useful Mindfulness Exercises.

                               Here are 3 simple exercises that you can practice even in your busy schedule. The exercises can be done in 5-15 minutes.

1. Body Scanning

1. Breathing Exercises

1. Mindful Movements.

 Body Scan 
                            A body scan is a simple exercise. It needs 5- 15 minutes to complete. It can be done at any time of the day. It can be done during a lunch break or before an important meeting.
                             You need to sit upright. You can sit in a cross-legged lotus position or on a chair. The chair should be armless. Many people find it difficult to sit on the floor in a cross-legged position. Sitting on a chair is perfectly ok. Your spine should be straight.
                           In body scanning you can focus on one part of the body at a time. You can start from feet and then ascend upwards. Feet then legs then thighs and then buttocks. You concentrate on one part of the body at a time. You can squeeze the muscle involved for a few seconds then relax. As you ascend upwards you need to concentrate on different upper body parts. You focus on the upper body, face, and eyes.
                           Our mind at a time can hold only one thought. By concentrating on body parts we divert our brain to our body and present moment.
Breathing Exercises
                              In breathing exercises you need to focus on your breath. You can count up to 7 as you inhale. Then you can hold your breath and count up to 7. Then exhale counting 7. As you continue the process you can after some time stop counting and just focus on the breath. This has a definite calming effect on the brain.
                               It increases your focus. After a few minutes your heart rate starts to slow down and blood pressure returns to normal. The calm brain is more effective and productive than an agitated and angry one. This technique is also known as Hong Sau Method. Here we shift our focus from some unknown fear of the future to the present moment. It's a very effective method to calm your nerves.
Mindful Movements.
                                    You thought mindfulness needs to practice in sitting position. No it can be practiced while moving also. Many elite sports persons and their coaching staff are turning to mindful
movements to enhance their performance. For example renowned tennis player Novak Djokovic learned mindfulness so he can realize when he starts obsessing about the outcome of the match. This helped him to improve his game.
                                    Here are some suggestions for helping you to do any physical activity more mindfully.
                                    In the morning, take a few moments to stretch and breathe before getting up (or reaching for your phone). While walking pay attention to the experience of walking. Remember, mindfulness does not have to be done slowly. Focus on the surroundings while walking, the trees, roads, cars, etc. Likewise while driving pay attention to the road ahead maintain an awareness of what is behind you and how fast your car is going etc. Forget about the meeting ahead instead focus on the present moment. Observe the vehicles ahead, feel the steering wheel and the seat. This way you start enjoying the drive and the journey.
                                     Life is a journey that should be enjoyed every moment and every day. Instead we think about the past and future. That thinking makes us sad and anxious. No One knows what will happen tomorrow. Instead one should focus on the present moment.
                                 This will surely increase your happiness and productivity. it will improve your peak performance.
                                If you want to know more about how mindfulness can benefit you,  please leave your Email Address in the comment section.

   Author Dr. Nishikant Sharma MD FACP.
   He is a healthcare professional
   He believes in Preventive aspects of the diseases.
   He does regular Mindfulness practice.
   Follow us on Twitter @Nishant26718040

 References are taken from Following articles with Thanks:
https://www.futurelearn.com/courses/mindfulness-wellbeing-performance
To know about Different forms of mindfulness click on:
https://www.mindfulnessdrnishikantmd.com/2020/01/different-forms-of-mindfulness-many.html
To know more about how to reduce stress Click on :
https://www.mindfulnessdrnishikantmd.com/2019/04/do-you-have-stress-do-you-want-to.html