We all face times of frustration and doubt, especially when it comes to revising. Studying for your exams, whether they are GCSE’s, A-Levels or something else is intense and the build up to them places you under a lot of stress. To stay motivated, mindfulness practices can be a great way to remain focused and on track. There will be days that are difficult – when the information refuses to go in and stay in, and it’s on these days that mindfulness practices can help you remain calm.
In this blog post, we will explore some simple yet effective ways to incorporate mindfulness into your daily routine in order to maintain a level of motivation that will carry you through any challenge, not just revision.
What is Mindfulness?
Mindfulness is all about being present in each moment and focusing on what’s happening right now instead of worrying about the future or dwelling on the past.
It encourages us to become more aware of our thoughts, feelings, physical sensations and environment so that we can respond more effectively to whatever situation arises rather than reacting impulsively as we often do in stressful moments. This can be very helpful during periods of intense revision in the lead up to exam-day.
Through mindfulness practices such as meditation or mindful eating for example, you learn how to become an observer of your own experiences. This helps you see things more objectively so that decisions can be made with a rational state of mind, rather than an emotional one.
Benefits Of Practising Mindfulness Exercises
There are numerous benefits associated with incorporating mindfulness into your daily routine; from improving focus & concentration to reducing anxiety & depression.
Practising mindfulness also has positive impacts on physical health too; it reduces blood pressure levels along with cortisol (the stress hormone) while increasing heart rate variability which indicates better overall cardiovascular functioning! Last but not least, there is evidence to show it improves sleep quality.
Different Kinds Of Mindful Activities To Help Maintain Motivation
When starting on anything new it is important to establish a ‘habit’. Practising mindfulness regularly and carving out specific times throughout each day where you can dedicate yourself to it will significantly increase the benefits you experience (even if it is only 5 minutes each day!).
Given this, you can’t expect to start mindfulness practices right in the middle of an intense revision period and expect instant results. It would be far better to start practising mindfulness well beforehand so that you are not trying to learn two things at the same time. Mindfulness practises themselves require focus and effort so put the work into this before you start revising and you’ll reap the rewards.
Here’s some different types of mindfulness practice that may work for you:
Meditation
Focus deeply and intently on each and every breath that you take and the impact it has on your body. From the initial intake to the final outbreath pay attention to the rise and fall of your chest, and the other subtle movements in your body. There’s no “right way”” to meditate, and everyone will do it differently. The key is to try to stay focussed on your breath. There will be times when you notice your mind wandering, when it does this don’t give up; just recognise it and pull your attention back to your breathing. Start slow by setting small achievable goals first; even if it’s just a minute at first we all start somewhere. Gradually build it into something bigger but remember development doesn’t happen overnight!
Body Scanning
This involves focussing individually on each part of your body until your entire body is relaxed. Again there is no right way to do this, some people start at the feet and some at the head; do whatever works best for you. Wherever you start, focus on that part of the body and focus on any tension or other sensation that might exist there. Then visualise that tension releasing and being replaced by energy. The process of visualisation helps relieve any stress through the body leaving you feeling relaxed and rejuvenated. This can be particularly helpful after a long stressful day bent over a desk revising.
Yoga
This combines the physical and the mental, allowing the tension built up in muscles to be released whilst also relaxing the mind and body. Yoga is something that takes a lot of practice, so don’t expect perfection straight away. Attending a beginners class is a good way to learn and will also enable you to learn from those around you.
Walking Meditation
Taking a walk is a great way of breaking the monotony or revising. When you’re out walking try to leave the work at your desk and instead focus on what is around you. Whether it’s green fields and the insects buzzing, or the hustle and bustle of the city streets, pay attention to the noises, smells, colours and objects around you. By doing this you will gain a sense of perspective regarding the work you are doing.
Conclusion
Mindfulness exercises can be an incredibly effective way to maintain motivation and obtain a sense of perspective during periods of intense revision. By focusing on the present moment you will be able to make sense of the work you are doing as you mind will be clearer.
By practising mindfulness you will be able to stay focussed on what is in your control and let go of any negativity that exists, reducing stress and anxiety.
It takes practice to become mindful but it can be an invaluable tool for keeping yourself motivated. It is important to remember that different techniques will work for different people, so experimenting with various strategies until you find something that works best for you is key in staying motivated over the long term. With regular practice, mindfulness can help create a positive mindset and provide the necessary tools needed to stay motivated even during your revision.
FAQ’s
Q1: What is mindfulness?
Mindfulness is the practice of being present in the moment and focusing on your thoughts, feelings, and physical sensations without judgement. It involves accepting yourself and your current circumstances in order to gain greater clarity and insight into them.
Q2: How can mindfulness help me maintain motivation?
By engaging in mindful practices, you can better understand your motivations and emotional triggers that might prevent you from achieving goals or staying motivated. You will also be able to recognize any unhelpful thought patterns or habits that may be sabotaging your efforts. Practising mindfulness can help reduce stress levels which often lead to decreased motivation as well as improve self-awareness so you’re better equipped with strategies for achieving success.
Q3: What are some recommended mindfulness exercises for maintaining motivation?
Some popular techniques include meditation, breathing exercises, journaling/writing down thoughts & reflections, engaging in creative activities such as drawing or painting, grounding techniques (focusing on five senses), guided imagery/visualisation techniques and practising self-compassion by speaking kindly to yourself when needed.
Q4: How often should I do these exercises?
It depends on how much time you have available but it’s best if they become part of a regular routine so try aiming for at least once a day or every other day if possible. However, even just 5 minutes spent mindfully connecting with yourself each day can make a big difference!
Q5: Is there anything else I should keep in mind while doing these exercises?
Remember not to judge yourself too harshly; simply observe what comes up without attachment or criticism! Also remember that everyone responds differently so try different approaches until you find one that works best for YOU specifically – what works for others may not work for everyone!:
Interesting Info
- Research has found that mindful meditation can increase grey matter concentrations in the hippocampus, which is responsible for memory and learning.
- Mindfulness exercises can help to reduce stress levels and improve self-compassion.
- Regular practice of mindfulness activities has been associated with increased creativity by helping us to gain perspective on a situation from different angles or ideas.
