Mindfulness, or conscious presence, is a practice and approach in which the individual consciously and intentionally pays attention to the present moment without reacting to it. This practice has its roots in ancient Eastern meditative techniques, but in recent years it has become increasingly popular in the Western world, particularly in the areas of stress management and emotional rebalancing.

Mindfulness practices focus on bringing the individual into the present with full awareness, noticing the environment, emotions, thoughts and bodily sensations without any emotional or cognitive response. In doing so, it helps people learn to be more accepting of themselves and the world around them.

Mindfulness practices help to reduce stress, regulate emotions and improve concentration. Those who practice regularly may experience improved mental health, better emotional stability and greater focus in daily life.

Here are some easy-to-use and short mindfulness exercises:

1. Breath awareness: sit comfortably or stand up straight. Breathe in and out deeply and consciously. This helps calm the nervous system and focus on the present.

2. Sensory awareness: choose an object, such as a pen or a candle. For a few minutes just observe all its details, noticing all the colours, textures and shapes. This will help you to develop a conscious presence.

3. Short walks Feel your feet touch the ground, notice the sounds and colours of the environment. Focus on your senses while walking.

4. Mini meditation: Just sit or stop for a short time and breathe slowly, listening to the rhythm of your inhales and exhales.

5. Progressive muscle relaxation:. Start with your legs and work your way up through your whole body. This exercise helps to relax and release muscle tension.

6. Enjoying coffee or tea: If you drink coffee or tea in the morning, set aside a few minutes to enjoy your drink. Enjoy the taste and smell, pay attention to the sip and enjoy the experience mindfully.

7. 
   

These exercises are all easy to incorporate into everyday activities, can be done in a short time, and help to improve mindful presence and reduce stress. It is important to practise them regularly so that they can be an effective tool in everyday stress management.