Mindfulness Exercises to Introduce Balance into Your Day


Mindfulness is a great way to keep your head clear and free from judgment and stress. It’s also a good way to keep you focused on what matters, and we can all find great benefits from introducing this type of activity into our daily lives.

In today’s article, we are going to be looking at the best mindfulness exercises you can try to introduce balance into your daily life.

We all know how stressful a week of hard work can be like. On top of that, you have a whole life you need to continue living. Each life can look very different from person to person, you may be a busy mom or a university student who’s spending hours and hours studying and then attending a class, or a very busy person with hectic schedules and hundreds of clients.

On top of that, we have household activities that demand a lot of our time, such as doing the groceries and cooking or cleaning the house, walking the dog, etc… But hey! That’s not all! How about taking care of your health and exercising regularly. And what about socializing and spending time with family, friends, and your significant other?

We get it… Most of us are exhausted at the end of the day, especially towards the end of the year. So, here are 5 mindfulness exercises you can try right now to balance your head and your life:

1. Let your thoughts out: declutter your brain

mindfulness exercises

Are you distracted? Do you feel like you’re living your life aimlessly? Do you struggle when it comes to keeping focus during work or studying? Then you are probably stressed or even suffering from burn down. And, if you cannot take a few days off, then simply try this exercise every time you feel your attention is on Mars.

Be present by closing your eyes, in a seated position or even standing. Take a few deep breaths and as you inhale think of all the thoughts you want to get rid of and release them as you breathe out. Try this as many times as you want. Visualize how your thoughts leave your mind as the air leaves your lungs.

2. Practice being present

mindfulness exercises

Being present is one of the signatures of mindfulness meditation, and it can be as simple as paying attention to your surroundings. Close your eyes and sit still in a comfortable position. As you breathe in and out, constantly and comfortably, pay attention to the noises around you and try to take them all in.

Continue breathing as you consciously take in all the smells that surround you. Ask yourself: how does the room I’m in smells like?

Continue for a few breaths, and then notice how your body feels in the seat you’re sitting in… Is it comfortable? Feel your feet resting upon the ground and your palms touching your legs. Take it all in: the smells, the touch, the noises, your sight, and slowly come back.

3. Perform a body scan

mindfulness exercises

This mindfulness exercise will allow you to both be present and to let go of any uncomfortable feelings in your body such as pain or stiffness.

Close your eyes and let your thoughts pass, as if they were clouds in the sky. Don’t resist them, simply let them go as you keep breathing in and out. Breathe in for 3 seconds, and let go of the air in 4-5 seconds.

As your head becomes clearer, notice your feet, feel the ground below them as you try to find the most comfortable position for your feet. Then move up to your shins, then your quads hamstrings, and glutes. As you breathe and out, finding a comfortable position and adjusting your position if there’s anything bothering you, any pain, or any discomfort.

Then, continue to your abs and your lower back, your upper back, and your chest. Then your arms, your shoulders, your neck, and finally your head. Feel the muscles of your face and try to let go of any discomfort or stiffness, release the pressure and the stress.

Final Thoughts

These mindfulness exercises are great for those of you who feel stressed, anxious, or extremely exhausted throughout the day. And these exercises can be performed even from your desk…

So, there’s no excuse not to let go for a few minutes to calm down and declutter your head, so you can return fresh and focused.

Hey Joyfreshers, what are your favorite mindfulness exercises? Share them with us below!

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