Photo by Noelle Otto
Today we are faced with many challenges that can leave us feeling stressed, overworked and in some cases a little blue. We are under so much pressure trying to meet deadlines, find the perfect work/life balance all while supporting our families financially. So how do we juggle the different aspects of our lives while trying to be the best version of ourselves?
We know that It’s tiring to live in a world where so much is out of our control. With the cost of living increasing and society’s expectations changing, we can find a lack of motivation and a decline in our mental health.
That’s why we have created an article to help you get back control. To learn mindful practices that can reduce stress and anxiety, while leading you to a sense of awareness and clarity. Because, at the end of the day true happiness comes from within.
Photo by RF._.studio
What is Mindfulness?
The first and most important question to understand is what is mindfulness?
In simple terms, mindfulness is a form of meditation that allows you to focus on how you are feeling in the present moment, without interpretation or judgement. It is an effective tool to manage stress and anxiety while promoting serotonin production. By practicing mindful exercises such as breathwork and body scans, you can direct attention away from any negative thoughts and bring yourself into a sense of calm.
Here are 5 ways to implement mindful practices:
1.Breathwork and Meditation
Breathwork and meditation are great ways to regulate emotions and improve your mood. By focusing on deep breathing, you can detach from negative or distracting thoughts and sensations, sending yourself into a relaxed state.
Mindful breathing refers to the control of breath and can be used to slow down and focus on the present moment. When in high-stress situations it is easy to feel overwhelmed and distracted, but it is crucial to remain calm to allow yourself to think clearly. By utilizing breathwork practices you can quickly get your nervous system under control, lowering your heart rate and alleviating stressful situations.
If you want to learn more, we have a whole blog dedicated to Yoga and Breathwork. Make sure you check it out!
Box Breathing Method:
Step 1: Breathe in, counting slowly to four.
Step 2: Hold your breath for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4 Repeat steps 1-3 until you feel calm.
2.Journaling
Journaling refers to writing down your thoughts and feelings in a non-judgmental way. The practice helps to bring your awareness to the present moment, reflecting on any emotions, thoughts, or sensations. The study by Andrea Crawford, Edward Sellman, and Stephen Joseph, of mindful-based interventions in a junior school found that children used journaling as a coping mechanism or found that it helped them to feel calm and relaxed.
If you want to read more about the study, please refer to the useful links at the bottom of the page.
The benefits of journaling:
- Improves mental health.
- Increased self-awareness
- Improved emotional regulation.
- Reduced stress and anxiety.
- Increased creativity.
- Find Inspiration.
- Achieve goals.
- Track progress and growth.
Needing inspiration? Try following the prompts below.
- What made you smile today?
- List 3 things you’re grateful for?
- What’s the best piece of advice you’ve ever received?
- Where do you currently feel tension in the body?
- Write about a challenging time in your life. How did you get through it?
- What advice would you give your younger self?
3.Gratitude
Gratitude is when you acknowledge and appreciate the good things in life. By recognizing all the people and experiences that have contributed to your well-being, or acknowledging the things you take for granted, you will start to feel happier and grateful for what you have. Awareness of the little things can cause changes in the body that activate the parasympathetic nervous system, helping you to relax. A relaxed state will increase your mood, improve your health, and help you to deal with adversity in a better way.
Ways to practice gratitude:
- Take time to notice what is around you/ be present in the moment.
- Share gratitude towards loved ones, or people around you.
- Use your manners, kind words and gestures.
- Leave people kind reviews or share with others how they have had a positive impact on you.
- Mindful Eating
Mindful eating involves paying full attention to the experience of eating and drinking, using all physical and emotional senses. The practice is about engaging fully with all aspects of the experience, including taste, texture, aroma, and even the sensation of chewing and swallowing. It can help individuals to develop a better relationship with food, reducing overeating or emotional eating, and increasing enjoyment from meals. Mindful eating can lead to a greater appreciation for the food that we consume, and a deeper connection to our bodies natural hunger and satiety signals.
Ways to practice mindful eating:
- Avoid distractions such as your mobile phone while you are eating.
- Notice the tastes, smells, how full you feel, and how you feel emotionally.
- Try not to judge eating behaviors.
- Serve modest portions, have smaller bites and chew thoroughly.
- Eat slowly and avoid overeating.
- Don’t skip meals.
- Body scan: emotions, sensations, and senses.
Body scans are a great way to bring awareness to every part of your body, noticing any tension, aches, or pains. Scanning from head to toe brings awareness to every part of the body, mentally and physically. It is a great way to tune into the body and reconnect with your physical self, helping you to observe thoughts and feelings and identify any aches and pains. This mind body syncing technique can help to increase your well-being and sleep.
Prompts for your body scan:
- Notice what you see, feel, hear, taste, smell, and name them.
- Notice emotions that come to you and try to understand them.
- Ask yourself why you may be feeling this way?
- Notice sensations and emotions.
*Disclaimer: This blog is not a replacement for professional guidance, diagnosis, or treatment. It is essential to consult your physician or other qualified healthcare experts for any concerns or queries regarding a medical condition. Please note that we are not professional athletes, coaches, or nutritionists. *
USEFUL LINKS
Mental Health Support: https://www.beyondblue.org.au/
https://www.thinkmentalhealthwa.com.au/
Journaling Study: https://journals.sagepub.com/doi/full/10.1177/16094069211014771
Headspace body scan: https://www.headspace.com/meditation/body-scan
