3 Simple Mindfulness Exercises

3 Simple Mindfulness Exercises


Adding in simple mindfulness exercises sporadically throughout your day is a great way to improve your overall focus and happiness. According to research out of Harvard, the mind spends more than 50% of the time wandering.

When the mind wanders, it goes into a default mode of ‘stimulus-independent thoughts’: thoughts that come and go without an obvious trigger, much like the ones you notice during a meditation session. The researchers saw significant mind wandering in all daily activities except for one (sex).”  – The Strongest Mind in the Room

It’s essential to take a few moments each day to create space for yourself. The following exercises are intentionally simple. You can add them as Lift goals and then set up reminders to alert you at just the right times.

Mindfulness Exercise #1: Body scan

Start at the top of your head. Scan your body from the crown of your head all the way down to your toes. Scan slowly. Notice any sensations of tension or discomfort. When you reach your toes start again, this time noticing any sensations of comfort or relaxation.

Mindfulness Exercise #2: Observing your thoughts

Think of something you have believed for a long time. Now spend 3 minutes pretending that you believe the exact opposite. Ask yourself, “How did that feel?” and then, “What thoughts came in to my mind?”

Mindfulness Exercise #3: Listen carefully

Close your eyes for one minute. Put your hands on your lap and simply listen to all the sounds that appear around you. See if you can scan all the way around you and notice all the sounds – quiet and loud.