In this busy world of ours, the mind is constantly pulled from one thought to another, leaving us feeling stressed and highly-strung. Many of us don’t think we have even a few minutes to sit down and meditate, despite how beneficial it can be to our overall physical and mental health. It’s important to take a few minutes each day to cultivate mental spaciousness and achieve a positive mind-body balance. If you’re busy, then mindfulness exercises may be right for you. Take a look at these mindfulness activities to reduce stress.
What is mindfulness?
Mindfulness is a state of intentional, nonjudgment focus on the present moment. Mindfulness techniques are often incorporated into other practices, such as yoga or meditation. Mindfulness links awareness of your surroundings, focus on your body, acceptance of your feelings, and observations of emotions.
Mindfulness exercises to try
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Mindful breathing
This exercise can be done standing up or sitting down – whichever works for you. All you have to do is be still and focus on your breath for a few minutes. Start by breathing in and out slowly, breaking in through your nose and out through your mouth. Let the breath flow effortlessly. Let go of your thoughts. Simply let thoughts rise and fall, returning your focus to the breath each time you get distracted. Focus your sense of awareness on the movement of breath throughout your body and how your chest rises and falls.
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Repeat a simple mantra
As you focus on your thoughts, your brain likes to flood you with other things that may seem important. This may all be in your mind. The more you repeat a mantra, the easier it will be to focus your thoughts and still the mind. Sit comfortably and close your eyes. Take a moment to release any tension in your body. Repeat a mantra in your mind that you would like to affirm. Keep it short and positive. Your mind will attempt to distract you with thoughts, but continue to repeat the mantra for 5 to 10 minutes.
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Body scan
When seated or lying down, close your eyes, and move your focus to your body. Focus your attention on one body part at a time, noticing any physical sensations without judging or reacting to them. Acknowledge how you feel and whether you are unknowingly tensing a certain part of your body. A typical scan might start at the soles of the feet and then progressively move awareness to the ankles, knees, hips, back, belly, chest, neck, and head.
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Mindful movement
While walking and going about your day, pay close attention to your breathing, body movements, and surroundings. Before you sit down or get up from a chair, pause to acknowledge your breathing and physical body. While walking, shift your focus to the repetitive steps of your feet and the sensation of clothes or a backpack against your skin. You can also practice mindfulness while doing familiar exercises, such as yoga.
Mindfulness can help you reduce stress and alleviate tension in your body. Start by practicing mindfulness in small ways and for small amounts of time. Gradually, you will be able to build up to longer sessions and will be better at focusing your attention. Lowering your stress has many health benefits, such as lowering your blood pressure and strengthening your immune system.
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