Tuesday, October 19 , 2021

How to Develop Mindfulness When You Can’t Meditate

Developing awareness gives us a fresh perspective on the world and choices. Almost everyone — from bloggers to psychotherapists — seems to be writing about the importance of meditation and developing mindfulness. But what if after five minutes in the lotus position you get bored, even anxious? Let’s find out what’s so useful in this trend and share exercises for those who are bored of just meditating.

Mindfulness is the ability to slow down purposely and focus on the moment. This skill allows you to recognize your automatic actions and change them if necessary. However, it is often difficult to think about your emotional state when you have hundreds of things to do: visit classes, doing assignments, work, and meeting friends. To free yourself from some tasks, it is a good idea to address rapidessay, where you will get the needed help.

How to develop mindfulness when you don’t have the time or desire to meditate

Traditionally, the practice of developing awareness is divided into formal and informal. Meditation is a formal practice. You usually need to prepare for it, choose a place and time. Informal practice exercises can be done anywhere, anytime. For example, informal practice suggests doing daily activities a little more consciously. You can wash dishes, brush your teeth, eat while carefully concentrating on the process — this is also how awareness develops.

If you think meditation is boring

  • Exercise with a chocolate bar

Break off a small piece of chocolate. Notice how your fingers and chocolate touch? Smell it. Take a bite — feel the flavor and texture. Let the bite melt in your mouth. Do everything slowly and listen to your feelings. This same exercise can be repeated with any meal. Perhaps you will discover new flavors or aromas that previously went unnoticed.

  • Search for color 

Choose any color you like. During the day, try to notice all things with this color — in the clothes of passers-by, in nature, in buildings. Take it every time as a sign to return to the present moment. For example, you go home from work, on the way you meet a child in a blue jacket — this is a sign. Take a deep breath and listen to how you feel. What do you feel? Are you tired? What can be done to regain strength? This exercise will help you be mindful of your body’s needs.

If you cannot sit still for a long time

  • Walking meditation 

Find any free space (it could even be a spacious kitchen at home), take off your socks, and walk slowly. Feel how your feet touch the floor, how you lift your leg, take a step. What muscles are involved? Take 5-10 minutes to exercise. Feelings can be written in a notebook or notes.

  • Dancing 

It is also a meditative practice in which you can move freely and simply adjust to the rhythm of the music. Turn on your favorite playlist, free up space, and just move to the music. Listen to yourself for any movement your body lacks. You may want to jump or dance the cancan. It is all quite normal.

  • Yoga or stretching 

Yoga asanas or stretching exercises combine dynamics and focus on sensations in the body. You can choose the duration of the workout depending on your mood. The main thing is to try to really feel the clamps and any unexpected tension. 

You don’t need to do something with it urgently: just notice it. Slow movements allow you to carefully assess your condition and listen to what your body is asking for. You may not need physical activity, but a good sleep or a walk.

Related

Share