1-Minute Mindfulness Exercises for adults, Kids, and Groups
Do you want to practice mindfulness meditation but don't believe you have time? Mindfulguides is helping you with some 1-minute mindfulness exercises for groups, adults, and kids that are the gist of some personal growth online courses. These mindfulness exercises for kids and adults are given below that may be completed in under a minute.
1. Eat a raisin slowly and deliberately.
Take a raisin or a piece of chocolate and eat it slowly and deliberately. Slow down, take at the moment, relish the moment, and smile in between bites. Slow slowly on purpose. To see it, touch it, smell it, and sense it, use all of your senses. Then, with care, slip it into your mouth and relish it. Enjoy the texture, flavor, and feel of it in your tongue. Allow it to linger before swallowing. Allow your lips to tilt up slightly and grin once you've swallowed it. Repeat this process for each raisin or mouthful you consume.
2. Every hour, yawn and stretch for 10 seconds.
If you have to, make a false yawn. This will set off genuine ones. As you exhale, say "ahh." Take note of how a yawn disrupts your thoughts and emotions. This places you in the current moment. Then, for at least 10 seconds, stretch very slowly. If you notice any tightness, say "ease" or just "hi" to it. Take another 20 seconds to observe, and then return to your previous task.
3. Exercising with three hugs and three deep breaths.
Hug someone tightly and take three deep breaths at the same time. Even if they don't breathe with you, they will be grounded by your breathing.
4. Clutching and Breathing into Your Fingers
Your fingers and thumbs should be facing down. Make a fist and clench it firmly. Turn your fist over so that your fingers and thumbs are facing up. Inhale into it. Take note of what occurs.
5. Stroke your hands together.
Close your eyes or lower them. Take your right hand's index finger and move it up and down on the outside of your fingers gently. After you've stroked your left hand thoughtfully, switch hands and let your left hand massage your right hand's fingers.
6. One minute of mindful breathing
Lower your eyes and pay attention to where your breath is coming from. The air passing through your nose, or the rise and fall of your chest or stomach, might be the source of this sensation. If you can’t feel anything, place your hand on your stomach and notice how your hand gently rises and falls with your breath. You can just extend your in and out breaths or breathe normally if you like. Your body is capable of breathing on its own.
7. Meditation is based on love and kindness.
Repeat for one minute: "May I be happy, may I be well, may I be filled with kindness and serenity." You can use "you" instead of "I" and think of someone you know and like, or just offer love to everyone.
8. An Aspiration
Once you've decided what your desire is, the first thing you need to do is to remember it in the morning. This will prepare you for the rest of the day as well as your interactions with others.
Further, you can also take help from audio guided meditation of Mindfulguides to live a healthy and stress-free life.
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