10 Mindfulness Exercises


The exercises below are meant for those times when you are so fluttered you bump into doors and chairs, for instance. Or when you just can’t get that quarrel with a colleague out of your head. These are all exercises I’ve tried, but I certainly don’t pretend to do them daily or even in all cases successfully. Just something to work with to get back to yourself.

  1. Mind your feet while you’re grocery shopping. (my yoga teacher)
  2. Mind your chair while you’re typing.
  3. When going through a door, think ‘I am I’ (Fourth Way exercise)
  4. When putting on your shoes, try and put on the one you usually put on second first. (also Fourth Way, Ravi Ravindra)
  5. Drink your tea without sugar if you’re used to sugar in your tea. If you’re used to no sugar, just once put in sugar. Works with coffee too obviously. The point is, like the previous one, to become aware of patterns and how hard it is to break them (Jiddu Krishnamurti). The point is NOT to change the pattern. A new pattern is just as much a pattern as the old one. Just create a bit more flexibility.
  6. When you have to wait for something (grocery line, pc starting up etc.) breath consciously.
  7. Cleaning the house: be aware of every step of cleaning.
  8. Keep a diary of your thoughts and feelings. The goal isn’t to create literature, but to observe. So don’t mind repetition.
  9. Notice… take a deep breath; notice five things you can see. notice five things you can hear; notice five things you can feel (shoes, pants, hair against forehead etc.)
  10. When you’re annoyed at waiting for a stopping sign, or anything else for that matter, just SMILE (Thich Nhat Hanh, Zen Buddhism)

In all these cases the point isn’t to beat yourself over the head if you can’t do it consistently. Just try – the trying is the exercise.

By: Katinka Hesselink

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About mr Sarmoung

Andrea Dandolo je pisac i istražitelj razvoja svijesti i duhovnosti uključen u razotkrivanje drevnih učenja s ciljem olakšavanja unutarnjeg razvoja ljudskih bića. Jedan od načina kojima se time bavi je i kroz blog koji je preveden na engleski, španjolski i od nedavno hrvatski. Od rane mladosti je u svijetu duhovnosti i rada na sebi sudjelujući u radu grupa koje potječu direktno od Gurdjieffa, tj koje su bile vođene od strane samog Gurdjieffa U skladu sa drevnim znanjima, naglašava razvoj svjesnosti kao primarno sredstvo za psihološku transformaciju i duhovnu osvještenost individualaca. Karakteristike sistema koji predlaže su jednostavan jezik i moderni prijevod drevnih učenja kao i njihove praktične primjene u svakodnevnome životu. Njegov blog čitaju ljudi iz svih krajeva svijeta. Samorazvoj je ne religiozni i ne dogmatski put; sastoji se primarno od naprednog dostizanja viših stanja svijesti, p prisustva i konačno od ostvarivanja svoje prave intimne prirode, koja je poznata u mnogim tradicijama pod imenima poput esencija, duša, biće. Kroz takav razvoj individualna osoba ulazi u nove dimenzije svijesti koje mu omogućuju da vidi stvarnost sakrivenu iza iluzija. To mu omogućuje kreiranje osobnosti neovisne i otporne na vanjske situacije i vanjska uvjetovanja. Posljedice takvog razvoja su oštra inteligencija, izvanredni kreativni kapaciteti, ravnoteža i smirenost u svakoj situaciji i stabilno stanje višeg stanja svijesti koje je poznato u drevnim tradicijama pod nazivom “buđenje”.
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One Response to 10 Mindfulness Exercises

  1. Harmony says:

    I love these, simple and effective. Thanks.

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