4 Mindfulness exercises for a happier life

Mindfulness exercises can help you to live more consciously and be more present in the moment.
Mindfulness refers to the ability to perceive the here and now, i.e., the current moment, without judgment. To be fully in the moment, without thinking about the future or the past. In today's stressful daily life, this is not always easy for us. We live in a society full of distractions, rush through our lives, worry about things that haven't even happened yet, and rarely get to a moment where we simply pause, connect with ourselves, and don't think about our obligations. Then conscious mindfulness training can help. There are various mindfulness exercises. You can start immediately without needing anything for them.

Mindfulness Exercises

1. Journaling
Take 5 minutes each day to write down your feelings that you are currently experiencing at this moment. Feel deep within yourself without thinking about the future or the past. What do you feel, what do you perceive? What are you grateful for in this moment? What do you need in this moment?
If you do this mindfulness exercise daily, you will quickly notice that you strengthen your perception of yourself and your needs in the long term.

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2. Going for a walk
Go out into nature, into the forest, where it is quiet and there are few people around. Move slowly and pay close attention to your surroundings. What do you see? What sounds do you perceive? What do you smell? How does the air feel when you breathe in deeply? How do your feet feel when they touch the ground?
Nature is a perfect place for mindfulness training. It grounds us, opens all our senses, and provides calm.

3. Mindfulness-Based Stress Reduction
A simple exercise for more mindfulness while eating comes from the teachings of "Mindfulness-Based Stress Reduction":
1. Place a raisin (or other food) in front of you and examine it completely without prejudice from all sides: What do you see?
2. Take the raisin in your hand and feel how it feels. Close your eyes: What do you feel?
3. Put the raisin in your mouth, explore it with your tongue: What do you feel? Bite into it, just once: What do you taste? Chew the raisin and try to perceive all the taste buds.
This exercise is a good way to get into the moment – and learn to enjoy it.

4. Breathing Exercise
You can easily integrate this mindfulness exercise into your daily life. Stand up straight, let your shoulders drop, open your chest, and close your eyes. Then breathe in very slowly and consciously for 2 seconds through your nose. Hold your breath for a short moment and then slowly exhale for 3 seconds through your nose. Repeat this three times.
Try to incorporate this breathing exercise regularly into your daily life. It will help you to have new perspectives and a more conscious view of things and can help you to relax in stressful situations.

If you find it difficult to implement these mindfulness exercises without help, digital mindfulness training might be right for you. There are now numerous apps that guide you and help you incorporate more mindfulness into your daily life, as they don't require much time and you don't need any tools.

Would you like to delve deeper into the topic? Our "Mindfulness" Gift Box accompanies you with MindCards, mindfulness exercises, and wonderful products such as an essential oil and a lavender and flaxseed eye pillow.