If you have never tried to practice meditation, then you should pay attention to this technique, because it is worth it. We have prepared a list of 5 simple mindfulness techniques that are available to everyone, even for those who are new to meditation. You probably know that meditation is a practice that opens before a person another world: the world of a happy life, where you can easily cope with all problems and live to the fullest.
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These five mindfulness techniques can help you cope with anxiety, especially anxiety resulting from borderline personality disorder. By practicing these methods, you will not have any difficulties, since they are very quick and easy even for beginners in meditation practice. Practice these exercises every day and enjoy the benefits of mindfulness technique.
#1. Observe a leaf for five minutes
In order to perform this exercise, you will need a leaf and your attention. Pick up a leaf, hold it in your hand, and give it your full attention for five minutes. Notice the colors, the shape, the texture, and the patterns. This practice will bring you into the present and align your thoughts with your current experience.
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#2. Mindful eating for four minutes
This exercise requires mindful eating. You should pay attention to what you are holding, notice the feeling of it in your hands. As soon as you notice the texture, the weight, the color, etc., move on to bringing your awareness to the smell. Then, move on to eating, but do it slowly and with concentrated attention. Notice the taste and its texture against your tongue. This exercise will help you discover new experiences with familiar foods.
#3. Observe your thoughts for fifteen minutes
This exercise helps to enhance your awareness of your own thoughts. In order to practice this exercise, you need to sit or lie down in a comfortable position and try to let all tension in your body dissipate. Focus on your breathing, and then move your awareness to what it feels like to be in your body, and finally move on to your thoughts. Keep in mind that comes to your head, but resist the desire to label or judge these thoughts. Think of them as a passing cloud in the sky of your mind.
#4. Mindfulness bell exercise for five minutes
In order to do this exercise, you need to close your eyes and listen to the cue. When you hear it, your aim is to focus your attention on the sound and continue your concentration until it fades completely. This exercise will help you to keep yourself firmly grounded in the present.
#5. Stare at the center
You need to focus your attention on the center of the shifting pattern of color. You can let your mind wander freely, noticing whatever thoughts come into your head but staying in the present. This exercise helps you to attract focus and deep thought, but be careful not to lose yourself in thought, but instead stay in the present and let your thoughts pass by.
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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