10 Minute Mindfulness Exercises for Your Health

Mindfulness Exercises for Your Health in Only 10-15 Minutes a Day

Mindfulness is something you can start practicing mindfulness exercises today and reap the benefits. The secret to practicing mindfulness is consistency. With as little as 10 to 15 minutes a day of mindfulness exercises you can enjoy the rewards of mindfulness meditation in your home or anywhere you happen to be. You don’t even have to enroll in a formal program or class, although that will also be a great help especially if you are a beginner. It is recommended that you keep a mindfulness journal to track your progress.

Four ways to add  mindfulness to your daily schedule:

1. Start your day with the Sun Salutation (Surya Namaskar) yoga technique:

Source: Yoga Journal

The video above is a gentler, easier version of the technique and is perfect if you are a beginner.

Get into the Plank Pose, one foot at a time.

Source: Yoga Journal


Get into the Four-limbed staff pose to build your core muscles:

Source: Yoga Journal

2. Mindful breathing for 10-15 minutes – you can do this during a midday break:

Close your eyes, and simply be aware of your breath. Be aware of any areas of tension in your body. Breathe slowly and smoothly. Focus your attention of an area of bodily tension. Inhale, visualizing your breath flowing to that area of tension. Exhale while visualizing the tension melting away and any knots being loosened. Repeat this cycle for other areas of your body.

3. Body scan 10-15 minutes

Sit comfortably. Close your eyes. Be aware of your breathing. Breathe slowly and more deeply.
Focus your awareness on each part of your body beginning at your feet. Be aware of any tension or pain. continue taking slow deep breaths as you focus your awareness  on that area of the body. Now, move your awareness upward to the next area of the body. Repeat the process until you scan each part of your body, starting with the feet and ending with the head.

4. Do a 10-15 minute guided meditation at the end of each day

You can find some good guided meditations online that you can access from your mobile device and practice anywhere. Here are some suggestions:

UCLA Mindful Awareness Research Center – Guided Meditations.
Meditation on Twin Hearts led by Master Stephen Co
The Vortex Guided Meditation
The Chopra Center Guided Meditations
Tara Brach Guided Meditations
Apps: Headspace.
Podcasts: Meditation Oasis.

You do not have to practice all four mindfulness practices, although you can. Just pick one. Try them all and see which practice works best for you. The key is to be consistent and do it daily, or at least 3 times a week. Practice mindfulness exercises for your health and well-being, the more you do,  easier it gets to get into the habit of being mindful.

References: 

health.harvard.edu
yogajournal.com

Last Updated on November 26, 2024