5 Easy mindfulness tips to reduce stress
The Path to Mindfulness
Have you been wondering how you can use mindfulness to get on top of stress?According to tons of studies, mindfulness is a great way to manage your stress levels and reduce anxiety. It’s also super effective for overcoming negative thinking too.
Not sure how to easily fit mindfulness into your life and get started with reaping the benefits? Let’s talk about 5 easy ways to use mindfulness for stress busting:
Focus on your breathing
Concentrating on your breath is a great way to be in the present and push negative thoughts aside. When you’re stressed, it can be really easy to get stuck in thoughts about the past or future but focusing in on the present helps you to break away from this. It shifts your body from a fight-or-flight response to a relaxation response.
Try mindful walking
Getting out in nature is another great move for emotional well-being – even more so when you combine it with mindfulness.
Mindful walking involves really immersing yourself in the sights and sounds that nature has to offer as you walk.
Benefits of mindful walking
Walking is a good practice for beginners and advanced practitioners alike.
Mindful walking gets the blood circulating if we’ve been sitting for a while or if we’re feeling a bit dull.
It can easily be integrated into our schedules since walking is something most of us do every day.
Walking mindfully gives us an opportunity to remember the earth that sustains us and develop gratitude.
Adult coloring books have become super popular and they are effectively another form of mindfulness. If you’re being really careful and precise, there’s no room for negative thoughts!
5 benefits of coloring for adults:
Stress and anxiety levels have the potential to be lowered
Focusing on the present helps you achieve mindfulness
Unplugging from technology promotes creation over consumption
Coloring can be done by anyone, not just artists or creative types
It’s a hobby that can be taken with you wherever you go
Journaling can be a great way to make sense of your thoughts and get yourself in a calmer place. Gratitude journals can be effective for boosting your mood and encouraging more positive thoughts or you may prefer to write about your stressors to work through them in your mind. Whatever you choose journaling regularly has been shown to have the biggest benefits.
Simple Breath Meditation
- Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.
- Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.
- Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let it be there.
- Notice what your arms are doing. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.
- Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.
- Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.
- Notice when your mind wanders from your breath. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.
- Be kind about your wandering mind. You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back to your breath over and over again, without judgment or expectation.
- When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
Until next time!