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The Journal | 15 Mindfulness Exercises That Can Boost Positivity

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BONSOIR | THE JOURNAL

Learn how these simple exercises in mindfulness can help you feel more positive throughout the day.


Mindfulness is the new buzzword in mental health, but a lot of its immense popularity comes from the comparative ease with which it can be practiced. Mindfulness focuses on how we can be present in the moment in our daily lives, a blessing for those of us you aren’t ready to commit to deeper meditation practices. Practicing simple mindfulness through your day can help one quash negative emotions before they take root, boosting your positivity and productivity. Keep reading for 15 simple ways you can practice mindfulness throughout your day.

Morning

  1. Don’t reach for your phone as soon as you open your eyes. Get up and have a stretch, get your body moving and ready for the day.
  2. Make your bed beautifully, fluff your pillows and tuck in your sheets. You’re doing something positive for your evening self.
  3. Go outside, even if it’s just standing on your doorstep to drink your cup of tea, breathe the fresh air. If you can’t go outside sitting by an open window works as well.
  4. Eat breakfast without distractions. It can be tempting to try to cram productivity into every moment but take the time to taste your food.
  5. As you get ready for the day identify one goal you want to achieve. Make it something doable but challenging. If you have big projects you need to get done mentally segment them into easier parts and choose one of these to accomplish.

During The Day 

  1. No matter where you’re working from at the moment it’s important to rest your eyes. Look away from your screen at regular intervals for at least 20 seconds. Focus on the thing farthest in the distance.
  2. Journaling can help you stay on track and keep negativity at bay. Write down to-do lists, ideas and random thoughts to make some space in your mind.
  3. In a multitasking world be a rebel. Focus on one thing at a time and watch your productivity soar. If you have trouble focusing try turning off push notifications and email alerts until you’re finished.
  4. Don’t remain in one position for too long. Try to move every 30 minutes, even if it’s just getting up and touching your toes. Staying in touch with your body promotes mindfulness throughout the day.
  5. Clean your workspace at the end of the day. Declutter your desk, remove coffee cups, get rid of scraps of paper and scribbled notes, and most importantly shut down your computer.

Evening

  1. Go for a walk without any distractions, take out your ear buds and listen to the sounds outside. Don’t forget to stop and enjoy your surroundings, flowers were meant to be sniffed.
  2. Instead of switching on the television in the evening, pick up a craft of a new hobby. A meditative task like knitting can help ground you to the present moment. Read our guide to getting into knitting for some great beginner’s tips.
  3. Use cleaning as a way to practise mindfulness. Take the time to beautifully iron and fold your laundry or re-organise your sock drawer. Tasks like this that normally get left aside are a great way to boost positivity and leave you feeling accomplished and happy in your surroundings.
  4. Say something kind to a partner or friend, leave a positive comment on someone’s Instagram, then tell yourself something positive as well.
  5. Before you switch out the lights and fall asleep identify one thing that you did successfully today.

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