There are a lot of ways in which you can practice mindfulness. From taking a walk in the nature to painting something new, various activities can help you be present in the moment. However, one of the best ways to achieve mindfulness is to practice meditation on a regular basis. 

This simple practice can help you become more aware of yourself as well as the present moment. As a result, it can help you fight anxiety, be more calm, and improve your overall wellbeing. 

If you’re confused about how to start meditating, these simple exercises can kick start your practice.

The Body Scan Meditation

The body scan meditation or body awareness is an exercise that requires you to focus on various areas of the body in order to tune out outside distractions. It is a great technique to help you become more aware of yourself and how you are feeling at any given moment. A quick body scan only takes a few seconds and can help you become more mindful of the present moment. 

• Get into a comfortable position. You can sit straight, sit with your back resting against something comfortable, or even lie down if you feel like it. 
• For a deeper practice, keep your eyes closed through the process. 
• Starting with your feet and toes, tune into your body and pay attention to any sensations you feel, such as discomfort or pain. You may also notice sensations such as tingling, throbbing, stinging, or aching. 
• Take nice and deep breaths through your nose and exhale through the mouth. 
• As you practice deep breathing, release the uncomfortable sensation in your feet. Allow that area to release, loosen up, and soften. 
• Slowly work your way up the body, paying attention to how each body part feels. Focus on your legs, hips, back, stomach, chest, neck, shoulders, arms, hands, and finally, your face. 

Relaxing Breathing Exercise

Commonly referred to as the 4-7-8 breathing exercise, this is a simple and straightforward meditation practice. Since it requires you to count as you breathe in and out, it allows you to clear your head of other thoughts. It works as a mild tranquilizer for the nervous system. However, it may leave you lightheaded, so you shouldn’t be doing more than 4 breaths at a time initially. 

• Sit in a quiet environment with your back straight and your shoulders relaxed. 
• Place the tip of your tongue against the tissue behind your upper front teeth.
• Try to keep your tongue in place as you breathe. 
• Inhale through your nose as you to 4. 
• Hold your breath as you count to 7. 
• Exhale through your mouth slowly as you count to 8. 
• This is one complete cycle of the breath. It is safe to repeat this 3 to 4 times at a time. 

If you have trouble holding your breath for seven seconds, you can reduce the time to your comfort. As you get comfortable with the practice, slowly build up to the 4-7-8 ratios. This technique is particularly helpful to relax yourself in stressful situations, as it can help ground you in the present moment.