A daily mindfulness exercise, which does not exceed 10 minutes, can have beneficial effects on the mental state, recent research shows.
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For example, a study published in “British Journal of Health Psychology” reveals that such a short practice, performed consistently, can reduce symptoms of depression and anxiety, being associated with better overall health.
The research, carried out by specialists from the Universities Bath and Southamptonincluded 1247 adults from 91 countries. Most participants had no previous experience in mindfulness.
For 30 days, some of the participants followed daily mindfulness sessions through the free app Meditate. The other group did not follow the mindfulness technique, but listened to audio excerpts from “Alice in Wonderland”used as a term of comparison.
Mindfulness exercises included simple relaxation techniques, focusing attention on breathing, body scan and personal reflection.
Visible effects even after a month
After the practice period, participants who used the mindfulness app reported: a 19.2% greater reduction in depression symptoms than the control group, a 12.6% decrease in anxiety, and a 6.9% improvement in overall well-being
In addition, the study found that participants reported more positive attitudes toward their own lifestyles and greater motivation for healthy habits, including more restful sleep, a more appropriate diet, and physical activity.
The effects were not limited to the intervention period. Assessments carried out one month after the completion of the program showed that the benefits were maintained, including in terms of sleep quality.
The study authors pointed out that mental health benefits can also occur through the behavioral changes that mindfulness encourages.
“Even short daily exercises can have relevant effects. Mindfulness contributes to the development of the psychological skills necessary to build healthy habits.” explained Masha Remskar, psychologist and coordinator of the research, at the time of its publication.
For his part, Ben Ainsworth, co-author of the study, drew attention to the role of technology: “Digital tools can facilitate the integration of effective psychological techniques into everyday life in an accessible way.”
The study confirms the effectiveness of brief mindfulness interventions. Beyond the academic conclusions, however, the essential question remains: how can this principle be translated into practice?
Lara Hocheister, author of the book “Mindfulness for Beginners in 10 Minutes a Day”published in Romania at For You publishing houseproposes a series of exercises built exactly in this logic.
For many of us, the morning starts in a rush: phone, notifications, overdue thoughts from last night. For others, the start of the day looks different. Not necessarily more “correct”, but simply friendlier to one's own state of mind. In this context, the author pays special attention to the beginning of the day, arguing that the morning is one of the most accessible moments for setting a clear direction. It does not promise complicated or impossible rituals, but a change in perspective: less haste, more presence.
Wake up full of gratitude
Time: 1-2 minutes
Gratitude is one of the practices that delights the mind, writes Lara Hocheister. This concept is taught by psychologist and mindfulness teacher Tara Brach. “To start the day with a joyful mind, let's take a journey of gratitude together. I invite you to try this exercise with a reasonable dose of skepticism. You may need to repeat the movements a few times before you have the full experience of gratitude, and that's okay”she adds.
First, let go of the fear of not having enough time. You deserve to enjoy the benefits of this exercise: “If you're worried that closing your eyes first thing in the morning isn't effective, consider this: Is it effective to start your morning stressed about what's to come and have that feeling throughout the day? Or is it a better idea to set the tone for the day in your mind and heart in two minutes or less?”
Detailed guide
1. After waking up, keep your eyes closed.
2. Breathe deeply. As you inhale gently through your nose, feel your abdomen expand.
3. As you exhale through your mouth, whisper “Thank you.” You could imagine during this time people or anything else that would make your life more beautiful. It is important to exhale slowly, so do not rush.
4. Repeat these steps 5 to 10 times, or until the exercise seems to be completed. Notice how you feel afterwards.
Advice:
You could write down in your journal how this exercise affects you, so that you are aware of changes from day to day. “The depth of gratitude grows as your heart opens, and this exercise is one that can help you.” explains Lara Hocheister.
Conscious brushing
Time: 2-3 minutes
To distinguish between brushing on autopilot and conscious, present or even euphoric variations, first pay attention to how you usually brush your teeth, the author draws attention. Do you focus only on brushing, or do you think about other things? Do you use all your senses to experience the sensations of brushing? What do you do with your eyes and ears? In this exercise, you will use all your senses and amplify your state of attention.
Detailed guide
1. Go to the sink. Form a square between your hips, the sink and the mirror. Say in your mind: “I'm going to brush my teeth with all my attention.”
2. Pick up the toothbrush. Pay attention to how it looks and how it feels.
3. Rinse the toothbrush. See what it looks like. Hear the water flowing.
4. Turn off the water and while you're putting on the toothpaste, see if you can smell it. If you can, what exactly does it feel like in your nose? Does the smell remind you of anything?
5. Once you're done brushing, run your tongue over your teeth and feel the taste.
6. Brush each surface of the teeth for a few seconds. Do you make small circles or move the brush back and forth? Do you have a method or do you always follow a process? If you have, simply noticing it can take you off auto-pilot and bring you into the present. Do you have a certain sensation while brushing your teeth? What is this? Name the sensations using neutral language.
7. Maybe you look at yourself in the mirror when you brush your teeth. If you do, ask yourself: “Do I seem to be paying close attention to what I'm doing?”
8. Once you're done brushing, rinse your mouth and listen to the sounds you make. Notice how the water feels as you rinse.
9. Run your tongue over your teeth again. Notice the differences between the beginning and the end of this exercise.
10. Put the objects in order for brushing. With a feeling of gratitude for your attention, give thanks in your mind and note that the activity is complete. “Thanks. I'm done here.“
BACKGROUND
Time: 2-3 minutes
This exercise can help you transition into your morning activities feeling strong and connected. “Being grounded means having a secure sense of support in the earth. You can feel this connection physically through the sensation of touch and energetically through a concrete sense of security. You can give yourself this foundation inside and out. Over time, you can tell when you're done, but at first you might need to set a timer for a few minutes.” writes Lara Hocheister.
Detailed guide to foundation from the inside
1. Choose a straight place to sit on, such as a rug, yoga mat, or tile floor.
2. If you are in a quiet space, you can keep your eyes open. If you have to choose a place that can distract you, you could close your eyes. If you keep them open, be gentle with them (relax your eyelids and gaze). You can always choose whether to keep them open or closed.
3. Turn your attention to your feet. Feel the connection between your feet and the ground. Notice where your feet make contact with the floor. Notice the negative space between the soles and the floor.
4. Imagine that your feet are firmly rooted in the ground, like the roots of a tree. The sense of stability you have runs deep, beyond the surface. Visualize and embody the feeling of a deeply rooted tree.
5. Once the exercise is over, take a few moments to notice how you feel.
Detailed guide to external foundation
1. Choose a flat place to sit on, such as grass, dirt, mud, or moss. If the weather permits and you feel comfortable, take off your shoes.
2. Find a point in front of you to fix your gaze on, with your eyes open casually. If you want, close your eyes.
3. Notice the sensations in the contact points between your feet and the ground. If you are barefoot, pay attention to the textures, temperature and other tactile information obtained through the soles. (Aye
you could have these sensations with shoes on, but less intense.) Notice the negative space between your soles and the ground.
4. Imagine that you are firmly rooted in your feet, like the deep roots of a tree. Visualizing your roots can be helpful in building a sense of security.
5. Once the exercise is over, take a few moments to notice how you feel.
Nose breathing
Time: 1-5 minutes
Smooth breathing can help you feel calm, energized and safe. “For many, learning to breathe smoothly requires regular practice, so don't worry if you need to try this technique several times until your breathing becomes really smooth and soothing,” advises Lara Hocheister.
Central to smooth breathing are slightly closed lips and a slight constriction of the throat. How do you achieve the latter? He tilts his chin a little and swallows. Then, start inhaling and exhaling through your nostrils. If you have a problem breathing through your nostrils, you can breathe through your mouth. Keep water handy to quench any dryness.
This breathing exercise is very simple. Over time, you can inhale and exhale longer. In the beginning, you can aim for 2 seconds, and over time you can reach 5-10 seconds for each breath.
Detailed guide
1. Find a comfortable sitting position with your back straight. You can sit on a chair, or directly on the floor, or on a pillow. If you find it tiring, don't worry. With practice, it will get easier.
2. Keep your lips together, without forcing, and place your tongue on the roof of your mouth.
3. Inhale slowly through the nose. Make your breathing as smooth and silent as you can. If you want, you can take a short break here, holding your breath, before moving on to the next step. As you pause, relax your face and shoulders.
4. Exhale gently through the nose. Again, make your breathing as quiet and peaceful as you can. Take a short break before moving on to the next one.
5. Continue breathing like this until you feel full.
Write in your diary to have a wonderful day
Time: 5-10 minutes
Early morning is a great time to take control of your attitude and intentions. Direct your mind using a pencil. This activity should not take much of your time. If you journal about how you want to feel that day, what you want to focus on and what you want to achieve, then you could be on your way to success, writes Lara Hocheister. Take your pencil and journal and answer these points:
Option 1 for Journal
How do I want to feel today?
What kinds of experiences would help me feel this way?
What could I do to have those experiences?
Option 2 for Journal
What are my plans for today?
To whom do I dedicate this day?
How do I want to spend my time today?
