Mindfulness Exercises to Enhance Presence
A mindfulness exercise will support you in opening new awareness, and reprogram your brain and behavior patterns in a positive way. Enjoy practicing the 3 mindfulness exercises below to enhance your presence in your daily life.
1. Hugging a tree
Stand close to a big tree and place your hands around the trunk. Listen to your inhalation and exhalation, feeling the life force and love emanating from the tree. Have gratitude for the energy and vitality you are receiving from the tree. If your mind should wonder, focus your attention on your breath and your hands that are placed around the tree. Continue the exercise for 3 minutes.
2. Eating an apple
Hold an apple in your hands. Feel the gratitude in your heart for the food you are about to eat. Take one bite, and begin mindfully chewing your apple. Take another bite and again be present with your chewing and taste of the fruit. Focus your mind only on eating your apple. When you are complete with eating your apple, be thankful for your food!
3. Listening to someone talk
Choose someone that you will listen to for 6-9 minutes. (Different than talking or sharing with someone. This time you are simply going to listen.) You may set a timer. Begin with the intention of focusing your thoughts only on what the other person is saying. If you mind should wonder or you begin thinking of what you want to say, bring your attention back to the present and listen once again. You may respond with short phrases or sentences in between to allow the other person to know you are listening, but nothing about yourself. After the 6-9 minute period is complete, you may converse naturally.