Mindfulness is the awareness that arises from paying attention on purpose, in the present moment non-judgmentally in the service of self-understanding, wisdom and compassion.

Although the philosophy and technique of mindfulness originated from Buddhism, its essence is about the wisdom of life and embarking on introspection. Practising mindfulness helps us enhance self-awareness and self-understanding so that we are no longer dominated by our own preferences, prejudices and expectations. Those who suffer from emotional distress are more prone to being perturbed by the future, whereas mindfulness enables them to pay attention to the present moment, and be aware of their thinking, feeling and body sensation.

Mindfulness can be practised in different forms, among which breathing exercise is a common one. Here’re some easy steps to get started:

Preparation

Find a quiet place. Sit in a chair with your back against the seat back, your feet on the floor and your hands on your thighs.

Part one of the exercise

Close your eyes, relax your body, and start to pay attention to your breathing. When inhaling, try to feel whether the air entering your nose is warm or cool; when exhaling, try to feel whether cold or warm air is coming out from your nose. Be aware of such a difference when breathing, and this will enable you to experience and stay aware of the changes in your body.

Part two of the exercise

Continue to breathe slowly, and put your hands on the belly. When breathing in, take note of whether your belly is expanding or contracting. And then be aware of the ups and downs of your belly while breathing in and out.

Part three of the exercise

Try to inhale and count from one to five slowly: “one, two, three, four, five”. Breathe in deeply when you count to five, and hold the breath. Then breathe out slowly and count from five to one: “five, four, three, two, one”. Exhale fully when you count to one. When something crosses your mind, simply focus on your breathing without making any judgement, and let the thought fade away.

These three parts of exercise can be practised in the above order at your own pace for about 10 minutes or more twice a day in the morning and evening. In addition to breathing exercise, there are other forms of mindfulness practices: eating, walking and stretching, to name but a few.

The fast pace of work and our busy schedule often affect our emotions, making it difficult for us to feel connected with the present moment. Let us practise plenty of mindfulness exercises to regain peace of mind and keep ourselves in shape.