In our constantly buzzing 'always on' world, stress can often overwhelm us, impacting our well-being, productivity and contentment. But there's a powerful, accessible tool within our grasp to combat stress: mindfulness. This practice offers massive benefits for stress relief, and it's simpler than you might think.
Observing Your Natural Breathing:
This technique is about becoming aware of or noticing your natural breathing rhythm; using this awareness to bring calmness to the body and mind.
Sit down in an upright position or lie comfortably, lower your gaze or close your eyes, and simply notice your breath.
Notice the air as it enters and exits your nostrils and notice how your tummy rises and falls with each breath.
As you inhale and exhale naturally, focus on releasing tension with each exhale. Allow your body to soften and relax without changing your breathing pattern.
Mindful Walking:
Transform your daily walks into mindful explorations. Mindful walking is about being fully present with each step, feeling the connection to the ground and your surroundings.
As you walk, pay close attention to the sensation of your feet touching the ground. Walk slowly and feel your foot make contact with the ground, roll through your foot and how it lifts at the end of each step.
Notice the rhythm of your steps.
Notice the sights and sounds around you, the smells and the light. Feel your whole body relax as your mind lets go of thoughts.
Body Scan Meditation:
This meditation technique involves mentally scanning your body for areas of tension and consciously relaxing them.
Start by focusing on your breath for three breaths.
Bring your attention to the top of your head and notice any sensations your feel in your scalp.
From the top of your head, slowly move your attention down through your face, jaw, neck, shoulders, chest, arms, through your torso to your hips and thighs, then down your legs to your feet and toes, noticing any tension and letting it soften.
Mindful Listening:
This practice involves fully immersing yourself in the sounds around you, whether it's music, nature, or silence.
Spend time in a quiet space just listening.
Notice the sounds in your immediate environment and then notice the sounds further away.
Notice your breathing and then notice all the sounds but without labelling the sound. Simply listening, without judgment or analysis.
Gratitude Journaling:
Reflecting on and writing down things you're grateful for can shift your mindset from stress to appreciation. Gratitude journaling is about recognising and appreciating the small, often overlooked aspects of our lives, especially during challenging times.
Reflect on your day and write down something or someone or an interaction that brought small joys and comforts. Even in tough situations we can find something to be grateful for.
Each evening, note down three things you were grateful for that day.
Examples: The warmth of sunlight, a kind word from a colleague, the comfort of your favourite song, having a bed to get into, your car starting first time....
Incorporating these mindfulness techniques into your daily routine can make a big difference for stress relief. They don't require much time or any special equipment - just a few moments of your day and an open mind.
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