Mindfulness Exercises
Mindfulness exercises are a great way to sharpen the mind's attentive and awareness skills. Most can be done almost anywhere and require very little other than a willing mind or two. Be sure to practice both outer and inner awareness, which is to say exercises that focus the spotlight of attention on 'outer' entities such as objects and scenarios, as well as 'inner' occurrences such as physical sensations, thoughts and feelings. Both are equally important in maintaining a mindful sate.
It is quite possible, even recommended, that you play with these ideas and adapt them. Once you have a good understanding of what mindful observation is, you can construct your own exercises and experiments.
It is quite possible, even recommended, that you play with these ideas and adapt them. Once you have a good understanding of what mindful observation is, you can construct your own exercises and experiments.
Body Focus
Use your tools that allow you to mentally 'pick up' a sensation, observe it, and let it pass - go through your body and try to pinpoint the sensations in each separate part. Try move smoothly and at a reasonably slow pace, allowing for your complete analysis of each sensation, before completely 'dropping' the sensation and searching for a new one. A useful tool for 'dropping' your thoughts is the Flame and Void. By bringing your attention back to the single point of the flame (or any other simple symbol), you can redirect your focus effectively elsewhere .
Opening Your Awareness
Sitting in your garden, or other relatively open space, open your awareness to all the sensations around you. What do you see, hear, feel, smell, taste? Practice focusing on one at a time, before moving to the next as completely as possible. Remember to refocus if your attention drifts. An exercise like this is designed to help you keep focused on a task (sitting quietly and engaging your awareness) while successfully shifting your concentration within that task. Imagine doing this while writing a test, for example - remaining calm and focused on the test while switching between problems and sources.
Notice Your Surroundings
Right where you are now, and at any time of the day, take note of the colours around you. This can also be done for smells and sounds. Even just a minute will bring you back to the present and increase your awareness.
Mindful Walking
Wherever you're walking, re-claim control over your body. Try to only move each part of your body deliberately, absorbing the sensations you experience while taking a step. As with all Mindfulness exercises, this brings your awareness to a point of your direction, and helps you become more aware of the reality around you.
Really Listen
Engage in a conversation, entering it completely focused on what the other person has to say. Attempt to draw every bit of information from the other person, giving him or her your undivided and clear attention. It is easy to fall into the trap of listening only while waiting your turn to speak, so try beginning a conversation on an interesting topic that you don't know much about and try learn as much as possible. Opening yourself up to outside information is a key part of awareness.