Mindfulness
Mindful Breathing
Mindful Breathing
This can help reduce stress, increase relaxation, and reduce blood pressure. This can help calm your racing mind by focusing on one sensation.
This can help reduce stress, increase relaxation, and reduce blood pressure. This can help calm your racing mind by focusing on one sensation.
Stop what you are doing and make sure your feet are flat on the ground. Sit up as straight as you can and close your eyes. Take deep breathes in through your nose and out through your mouth. Clear your mind, let go of all of your thoughts think about your breathing. Do this for 1, 3, or 5 minutes.
Stop what you are doing and make sure your feet are flat on the ground. Sit up as straight as you can and close your eyes. Take deep breathes in through your nose and out through your mouth. Clear your mind, let go of all of your thoughts think about your breathing. Do this for 1, 3, or 5 minutes.
Visualization
Visualization
If you have ever meditated, visualization is kind of like that. But if you haven't welcome to the club, here's how you can start.
If you have ever meditated, visualization is kind of like that. But if you haven't welcome to the club, here's how you can start.
Let go of all of your thoughts and visualize a single goal. Listen to some soft and calming music. Do this for 3-5 minutes.
Let go of all of your thoughts and visualize a single goal. Listen to some soft and calming music. Do this for 3-5 minutes.
Visualization Exercise
Visualization Exercise
This is an exercise to use when you are feeling stressed, anxious, uncertain, and/or afraid.
This is an exercise to use when you are feeling stressed, anxious, uncertain, and/or afraid.
Close your eyes, and visualize yourself on a beautiful sandy beach, with the soft waves hitting the smooth sand. Imagine your feet sinking in the warm sand. Relax your body and breathe deeply with the sound of the waves. Do this for 3-5 minutes.
Close your eyes, and visualize yourself on a beautiful sandy beach, with the soft waves hitting the smooth sand. Imagine your feet sinking in the warm sand. Relax your body and breathe deeply with the sound of the waves. Do this for 3-5 minutes.
Mindful Listening
Mindful Listening
When we are busy we do not always pay attention to the things going on around us. This exercise will help us so we can relax our bodies and destress.
When we are busy we do not always pay attention to the things going on around us. This exercise will help us so we can relax our bodies and destress.
Close your eyes and let your body and mind relax. Clear all of your thoughts. Now, pay attention to the noises around you: your clock ticking, wind blowing, fan moving, water boiling, and lights flickering. Just focus on all of the noises around you, thinking about nothing else for 3-5 minutes.
Close your eyes and let your body and mind relax. Clear all of your thoughts. Now, pay attention to the noises around you: your clock ticking, wind blowing, fan moving, water boiling, and lights flickering. Just focus on all of the noises around you, thinking about nothing else for 3-5 minutes.
Mindful Eating
Mindful Eating
Sometimes we eat based off of our emotions and do not think about what we are putting into our mouths. Be sure to listen to your body and really enjoy your food.
Sometimes we eat based off of our emotions and do not think about what we are putting into our mouths. Be sure to listen to your body and really enjoy your food.
Pick a few things around your kitchen to eat. Now break or cut each thing into pieces. Put one piece of food in your mouth at a time. Pay attention to how each thing tastes and feels. Think about how it tastes, its texture, its size, is it salty or sweet, spicy or sour. Now decide do you even like this food?
Pick a few things around your kitchen to eat. Now break or cut each thing into pieces. Put one piece of food in your mouth at a time. Pay attention to how each thing tastes and feels. Think about how it tastes, its texture, its size, is it salty or sweet, spicy or sour. Now decide do you even like this food?