Easy Mindfulness Exercises

Many of us, students and adults alike, rush through our days, getting things done while thinking about what is coming up next. While it's important to be productive, this can come at the expense of missing out on fully experiencing the present moment, and being fully present in our selves in those moments. 

Mindfulness practices are designed to help us do just that- set aside the myriad thoughts running through our heads, tune out distractions, andnotice what's happening now. Below are a few mindfulness practices you can try right in the classroom or at any other time during your busy day.

Exercise 1: Close your eyes. Put your hands on your belly and/or on your chest over your heart. Notice the depth of your breath. Take a few deeper breaths, filling your throat, then lungs, then belly as you inhale. Exhale and notice the different sensations in your throat, chest, and belly. Repeat a few times before opening your eyes.

Exercise 2: Find a comfortable seat with your feet planted on the floor. Close your eyes. Notice your feet- the temperature, fabric touching your skin, the way the bottom of your feet feel, the way the top of your feet feel. Shift your focus to your ankles. Notice the sensations your ankles are experiencing. Move up your body this way, noticing the sensations in each part of your body. Once you've reached the top of your head, notice your whole body. Then notice your breath. Take a few more deep breaths before opening your eyes. 

Exercise 3: Take off your shoes. Relax your eyelids so that you are looking at the floor. Begin to walk slowly, noticing the sensation of your heels, your arches, and your toes as they contact the floor. Notice what changes when you move slightly slightly slower. Take deep inhales and exhales, and slow your walking down so that one step takes as long as one inhale. Notice the shift in sensations in your feet and lower extremities. Continue for as long as you'd like, or as long as you're able.

Give one of these exercises a try today, and see how it affects you!