Mindfulness Training: 3 Top Exercises for a More Mindful Everyday Life

Frau sitzt bei Sonnenaufgang auf einer Yogamatte auf einem Steg am See und meditiert

Do you want to approach your everyday life with more relaxation and mindfulness? Then we have three simple exercises for you that you can try right away, even as a mindfulness beginner. With these instructions, you can specifically reduce stress and experience more relaxation.

How can I become more mindful?

Mindfulness is full presence in the here and now. In mindfulness training, you train your awareness to perceive and experience without judgment, to listen more consciously to yourself, and to gradually slow down your everyday life by focusing on the present moment. Targeted exercises help you with this.

Frau sitzt mit dem Rücken zur Kamera auf einem Bett und streckt sich – durch’s Fenster fällt Sonnenlicht herein

When is it useful to practice mindfulness?

Mindfulness training helps you become more aware of yourself and your emotions. You sustainably strengthen concentration, empathy, and positivity. This way, you can respond more calmly in stressful situations and actively listen to your body. Here are three inspirations to get you started with mindfulness training!

Untere Bein- und Armpartie einer Frau, die auf einer Yogamatte steht

Exercise 1: Body Scan

Feel your body

Choose a surface that is neither too soft nor too hard. A yoga or exercise mat is perfect for this exercise. Lie down on the mat and stretch out your legs, place your arms beside your body, and optionally support your head on a pillow.

If there are too many distractions around you, close your eyes. This way, you can fully focus on yourself.

Start with your left foot and mentally scan each individual body part up to your head. Ask yourself questions like: Is the body part firmly on the ground? How does the mat feel against your heel? Is the muscle tense? Which part is touching the floor? Do you feel resistance? How do the muscles feel? What happens when you breathe in and out?

Be as detailed as possible – from the tips of your eyelashes to your little toe. Focus on everything you perceive in your body.

Once you have mentally scanned your body, open your eyes, take a few deep breaths, and stretch well. This way, you can feel the exercise throughout your whole body.

Nahaufnahme vom Gesicht einer jungen Frau mit geschlossenen Augen und auf der Brust überkreuzten Armen – mit Sonneneinfall und Schatteneffekten

Exercise 2: Positive Beliefs

This mindfulness technique brings you into a state of inner calm.

Start with deep and slow breathing. At first, focus only on inhaling and exhaling and let other thoughts gently pass by. You decide how long you do this. The important thing is: don’t try to force calm.

Now we focus on positive beliefs. First, identify your negative beliefs. Often these are unconscious convictions that our rational self would never express. Nevertheless, they influence our daily thinking through their deep anchoring in our subconscious.

Take a deep breath and listen to yourself. Thoughts like "I have to be perfect" or "I have to meet everyone's expectations" might come up. When we really think about it honestly, these statements are not true. So, transform them into positive beliefs.

However, avoid words like "no," "not," or other negative expressions in positive beliefs.

From the statements mentioned, you get the following:

I am allowed to make mistakes
I am allowed to be myself

Frau sitzt mit Wanderausrüstung auf einem Stein in einer bergigen Küstengegend und schaut in die Ferne auf’s Meer

Beliefs are very individual: Take your time to find the ones that feel right for you.

Then incorporate your positive beliefs into your breathing exercise. Close your eyes for this. Breathe in and let go of all tension. As you exhale, either say one of your positive beliefs out loud or silently and feel it. How does it feel when you say it to yourself?

It is completely normal if you can’t fully believe it at first. That takes time. So proceed at your own pace. With regular practice, your positive beliefs will start to feel more natural and realistic.

Frau steht mit dem Rücken zur Kamera inmitten einer Wiese in den Bergen und macht eine Yogaposition

Exercise 3: Activate the Senses

Perfect for in between

With this exercise, you’ll quickly be in the here and now and can master your day with sharpened perception. When our thoughts are too often in the future or the past, it can be overwhelming.

You can do it anytime and anywhere because all you need is yourself and your senses.

See: What do you see? Look around. How do light and shadow play together? Notice things you haven’t paid attention to before.

Hear: What do you hear? Is there music playing in the background? Do you hear the heater or your refrigerator? Is something rustling?

Smell: What do you smell? What scent do you notice? What do you associate with it? Is it new to you?

Taste: What do you taste? Is it perhaps the faint taste of coffee on your tongue? If you are eating something right now: actively notice the individual flavors.

Touch: What do you feel? Do you feel the clothing on your skin? Are you warm? What object are you touching right now? How does it feel?

With this presence in the current moment, we focus on what is important right now. We perceive beautiful moments more intensely and have a clear view of what is happening. Instead of overthinking and worrying too much, stay with what actually is and make the best of it.

Junge Frau riecht mit geschlossenen Augen an einem Busch mit warmem Lichteinfall von hinten

How would you like to become more mindful?

Mindfulness can have many positive effects on our daily lives. You decide which exercises you prefer to work with. Try out what works best for you.

Enjoy!