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6 Exercises to Practice Mindfulness in Your Daily Routine

Mindfulness is the exercise of being present in the moment and paying attention to your thoughts, feelings, and physical sensations without judgment



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It can be challenging to stay focused on the present moment in our ever-changing, busy world. However, mindfulness is a practice that can help reduce stress and improve concentration. And while it may seem like something that would take hours to achieve, there are many ways to practice mindfulness and integrate the exercises into your daily routine – no matter how busy you are.

What Is Mindfulness?

Mindfulness is the exercise of being present in the moment and paying attention to your thoughts, feelings, and physical sensations without judgment. This practice aims to clear your mind so that you can focus on what’s happening now rather than losing yourself in the past.

The Benefits of Mindfulness

If you do it well, mindfulness boasts several benefits.

It Reduces Stress

Mindfulness works by helping you focus on the present moment, which can reduce stress and anxiety. When you’re not focused on the future or past, you’re less likely to feel overwhelmed by stress. Stress reduction is also an effective way to lower the risk of high blood pressure.

It Improves Focus and Concentration

Paying attention to the present moment can also help improve your focus and concentration. When you’re not mindlessly scrolling through social media or worrying about paying your bills on time, you can be more productive and better able to achieve your goals. Moreover, this benefit helps to reduce the risk of age-related cognitive disorders such as Alzheimer’s.

It Boosts Academic Achievement

Students who practice mindfulness are more likely to achieve high grades and are less likely to drop out of school than those who don’t practice mindfulness.

6 Simple Mindfulness Exercises to Brighten Up Your Day

Now that you know what mindfulness is and how it can help you, check out the following exercises that you can do to integrate mindfulness into your daily routine. Get the most out of your practice by paying attention to the advice provided in this article – discover a fantastic way to lower stress, enhance focus, and raise self-awareness.

1. Pay Attention to Your Breath

This exercise is most suitable for individuals new to practicing mindfulness meditation. The reason is that it is pretty easy to do and requires no special equipment. Find a quiet place to sit or lie down. Then focus your attention on your breath. Notice the sensation of the air moving in and out of your lungs. Don’t try to control your breath; instead, let it flow naturally.

If your mind starts wandering, bring your attention back to your breath. This exercise helps eliminate negative emotions, boosting your mood and lowering stress.

2. Sitting Meditation

Sitting meditation is probably the most common type of mindfulness meditation. Most individuals prefer exercise due to its simplicity. To do sitting meditation, find a comfortable, quiet place to sit.

You can use a chair, a cushion, or a pillow. Then close your eyes and focus on your breathing.

Notice the sensation of the air moving in and out of your lungs. If your mind starts to wander, bring your attention back to the present moment. 

Sitting meditation offers numerous benefits, including improved focus and concentration, decreased stress and anxiety, and increased self-awareness.

3. Body Scan Meditation

Body scan meditation is another type of mindfulness meditation that can be done sitting or lying down. To do this exercise, find a comfortable place to sit or lie. Then close your eyes and pay attention to your breath.

As you inhale and exhale, slowly scan your body from head to toe. Notice any tension or pain in your body. And if your mind starts wandering, bring your attention back to your breath.

Body scan meditation’s benefits come in handy when dealing with chronic pain or a health condition.

“Mindfulness, also called wise attention, helps us see what we’re adding to our experiences, not only during meditation sessions but also elsewhere.” -Sharon Salzberg

4. Practice Mindful Listening

Mindful listening is a great way to reduce stress and be more present in your everyday life. To do this exercise, find a comfortable place to sit or stand and practice active listening. Then, focus your attention on the sounds around you. 

Depending on your environment, you might hear birds chirping, cars honking, or people talking. Listen to the sounds without judging them. And if your thoughts begin wandering, bring your attention back to the sound. 

5. Mindful Walking

Mindful walking is an exercise that can be done anywhere, at any time. To do this exercise, focus on your breath as you are walking. Notice the sensation of your feet hitting the ground and the air moving in and out of your lungs. And if you find it hard to concentrate, bring your attention back to your breath. You can perform this exercise for as little as a few minutes or as long as an hour or more.

Walking meditation helps to improve focus and concentration, reduce stress and anxiety, and increase self-awareness.

6. Yoga

Yoga is an ancient mind-body practice that combines physical exercises, mental meditation, and breathing techniques. Yoga has many benefits, including improved flexibility, strength, and endurance. It can also help to reduce stress, anxiety, and depression.

Focus on your breathing as you practice different yoga poses. If you’ve caught your mind wandering, bring your attention back to your breath. This exercise can be done for as long as you like – from a few minutes to an hour or more.

Yoga is an excellent choice for people looking for a mind-body workout. It can help to improve flexibility, strength, and endurance. It can also help to reduce stress, anxiety, and depression.

How to Get Good Results from Mindfulness Practice?

Now that you know what mindfulness and meditation practices are, you may be wondering how you can derive better results from them. Here are a few tips:

Select an Exercise that Fits Your Lifestyle

The best tip on how to practice mindfulness is to select an exercise that fits your lifestyle. For example, if you’re always on the go, choose activities that can be done anywhere, at any time. And if you’re looking for a more structured approach, choose exercises that can be done for a set period of time.

Also, consider what you wish to achieve from mindfulness practice. For example, do you want to reduce stress? Improve focus and concentration? Increase self-awareness? Once you know your goals, you can select the exercises that will help you achieve them.

Adopt a Mindfulness Habit

Just like brushing your teeth or taking a shower, make mindfulness a part of your daily routine. And if you’re struggling to make it a habit, start small with just 5 minutes per day.

Be Patient

Mindfulness takes time to learn and master. And it’s essential to be patient with yourself as you’re learning. So if you’re struggling to focus or keep your mind from wandering, don’t worry – it’s perfectly normal. Just keep practicing; eventually, you’ll find it easier and more enjoyable.

Find a Mindfulness Buddy

One of the best ways to improve your mindfulness practice is to find a friend or family member who is also interested in mindfulness. You can share tips and provide each other with advice and support. Moreover, you can also hold each other accountable for meeting your mindfulness goals.

By following these tips, you can learn how to practice mindfulness and get the best results from it. And you’ll find that it’s a great way to reduce stress, improve concentration, and increase self-awareness.

Lia Medvedeva is a meditation coach at She is also an expert in meditation practices, well-being, personal growth, and self-motivation. Lia uses extra professional meditation guidelines for helping people heal and find inner peace.

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Failing is More Important Than Succeeding

Failure is an integral part of life as life is incomplete without failures.



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People often consider failure a stigma.  Society often doesn’t respect the people who failed and avoids and criticizes their actions. Failure is an integral part of life as life is incomplete without failures. Not to have endeavored is worse than failing in life as at some stage of your life you regret not having tried in your life.  (more…)

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5 Indicators of Unresolved Attachment Trauma



Emotional Attachment Trauma

Trauma caused during specific stages of a child’s development, known as attachment trauma, can have lasting effects on a person’s sense of safety, security, predictability, and trust. This type of trauma is often the result of abuse, neglect, or inconsistent care from a primary caregiver.

Individuals who have not fully processed attachment trauma may display similar patterns of behavior and physical or psychological symptoms that negatively impact their adult lives, including the choices they make in relationships and business.

Unfortunately, many people may not even be aware that they are struggling with trauma. Research estimates that 6% of the population will experience PTSD in their lifetime, with a majority of males and females having experienced significant trauma.

Unresolved attachment trauma can significantly impair the overall quality of a person’s life, including their ability to form healthy relationships and make positive choices for themselves. One well-known effect of unhealed attachment trauma is the compulsion to repeat past wounds by unconsciously selecting romantic partners who trigger their developmental trauma.

However, there are other less recognized but equally detrimental signs of unprocessed developmental trauma.


Five possible indications of unresolved attachment trauma are:


1.  Unconscious Sabotage

Self-sabotage is a common pattern among individuals with unprocessed attachment trauma. This cycle often begins with hurting others, which is then followed by hurting oneself. It is also common for those with attachment trauma to have heightened emotional sensitivity, which can trigger this cycle.

This pattern can manifest in lashing out, shutting down, or impulsive behavior that leads to feelings of guilt, shame, and self-loathing.

Many people with attachment trauma are not aware of their wounds and operate on survival mode, unconsciously testing or challenging the emotional investment of those around them, and pushing them away out of self-preservation and fear of abandonment.

This can lead to a pattern of making poor choices for themselves based on impulsivity.


2. Persistent Pain

Chronic pain is a common symptom that can stem from early trauma. Studies have shown a connection between physical conditions such as fibromyalgia, headaches, gastrointestinal issues, insomnia, muscle aches, back pain, chest pain, and chronic fatigue with the aftermath of chronic developmental trauma, particularly physical abuse.
Research has found that individuals with insecure attachment styles, such as anxious, avoidant, or disorganized, have a higher incidence of somatic symptoms and a history of physical and emotional abuse in childhood compared to those with a secure attachment style.

3. Behaviors That Block Out Trauma

Trauma blocking practises are used to avoid the pain and memories connected with traumatic events.
Emotional numbing, avoidance, and escape via briefly pleasurable activities that distract from terrible memories or suffering are common examples. Unfortunately, this escape habit stops people from successfully processing and recovering from their trauma.
Furthermore, when the pain resurfaces, more and more diversions are necessary to continue ignoring it. This can be seen in compulsive behaviours such as drug or alcohol addiction, emotional eating, numbing oneself through relationships, workaholism, excessive or dangerous exercise routines, compulsive internet or technology use, or any other compulsive behaviour used to distract yoursef from intrusive thoughts and emotions.
These actions have the potential to prolong a cycle of avoidance and repression, preventing persons from healing and progressing.

4. A strong need for control

It’s understandable that some people may struggle with control issues in their adult lives, especially if they felt helpless or vulnerable during their childhood.
This can happen if someone had an overbearing caregiver who didn’t let them make their own choices, expected too much from them, or didn’t take care of them properly. As adults, they might try to control everything in their life to feel more in control and less anxious or scared. This might be because they didn’t feel like they had control over their life when they were a child.
It’s important to remember that everyone’s experiences are different and it’s okay to seek help if you’re struggling with control issues.

5. Psychological Symptoms That Are Not Explained

Individuals with a history of developmental trauma may experience a range of psychological symptoms, including obsessive-compulsive behavior, intense mood swings, irritability, anger, depression, emotional numbing, or severe anxiety.
These symptoms can vary in intensity and may occur intermittently throughout the day. People with this type of trauma may attempt to “distract” themselves from these symptoms by denying or rationalizing them, or may resort to substance abuse or behavioral addictions as coping mechanisms. This can be a maladaptive way of trying to numb their symptoms.

What to do next if you’re suffering from emotional attachment trauma?

Everyone’s experience of healing from trauma is unique. It’s important to be aware of whether you have experienced childhood developmental trauma and how it may be affecting your relationships as an adult. Sometimes, the effects of trauma can be overwhelming and we may try to push them away or avoid them.
If you notice that you’re engaging in these behaviors, it’s important to seek help from a trauma therapist who can support you on your healing journey. Remember, you’re not alone and it’s never too late to start healing.

There are several ways that people can work to overcome emotional attachment trauma:

  1. Therapy: One of the most effective ways to overcome emotional attachment trauma is through therapy. A therapist can help you process your experiences, understand the impact of your trauma on your life, and develop coping strategies to manage symptoms.
  2. Support groups: Joining a support group of people who have had similar experiences can be a great way to find validation, empathy, and a sense of community.
  3. Mindfulness practices: Mindfulness practices such as meditation, pilates, prayer time with God or journaling can help you become more aware of your thoughts, emotions, and physical sensations, and develop a sense of spiritual connection and self-regulation.
  4. Trauma-focused cognitive-behavioral therapy (TF-CBT): This is a type of therapy that is specifically designed to help individuals process and recover from traumatic events.
  5. Building a safety net: Building a support system of people you trust, who are there for you when you need them, can help you feel more secure and safe in your life.

It’s important to remember that healing from emotional attachment trauma is a process and it may take time. It’s also important to find a therapist who is experienced in treating trauma, who you feel comfortable talking with, and who can help you develop a personalized treatment plan.

If you desire to work with me on healing your wounds and unlocking the aspects of you that were never realized so you can achieve more success in your life then head over to and join my weekly LIVE online mentorship calls.
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3 Simple Steps to Cultivate Courage and Create a Life of Meaning

we cultivate meaning in our lives when we pursue our calling



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Our deepest human desire is to cultivate meaning in our lives. Our deepest human need is to survive. (more…)

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Grit: The Key to Your Ultimate Greatness

Grit is an overlooked aspect of success, but it plays a critical role.



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A grit mindset is an essential key to your greatness. It’s what separates those who achieve their goals from those who give up and never reach their potential. It’s also the difference between success and failure, happiness and misery. If you want to be great and achieve your dreams, then you need grit. Luckily, it’s something that can be learned. Please keep reading to learn more about grit and discover four ways to develop it. (more…)

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