There are many mindfulness exercises that can help reduce stress and increase awareness. Some examples include:
- Body scan meditation, where you focus on each part of your body in order, from toe to head or head to toe
- Mindful breathing exercises, where you inhale, hold, and exhale to a count of four
- The Raisin Exercise, where you focus on the sensory experience of eating a raisin
- Self-compassion pause, where you take a moment to acknowledge and accept your feelings
- Mindful seeing, where you focus on the details of your surroundings
- Mindful eating, where you focus on the sensory experience of eating
- Morning intention, where you set a mindful intention for the day
It’s important to remember that mindfulness is a training of the mind and may take time to see the benefits. It’s recommended to approach the process with self-compassion and allow for reflection, change, and flexibility between different exercises.