Mindfulness is basically about focusing on daily life and the little things we rush through. It's about going back to the body and lowering the volume of the mind a little.
Anxiety exhausts the mind of a person and seriously affects the health of the body. But before you start worrying about anxiety, know that you can reduce your anxiety and stress levels with simple mindfulness techniques. Do not worry; You don't need to spend a ton of money or try to put your body in power positions. You have all the tools needed to practice mindfulness.
Here are a few tips:
SET YOUR INTENTION, GET IT
Whether within your morning routine or before important activities; setting intent helps you stay focused and remember why you're doing something. If something is cause for concern to you - like giving a speech - take it as an intention.
PRACTICE MEDITATION OR MINDFULNESS WITH A GUIDE
A breathing body is all you need for meditation. Take your body, sit somewhere. Start with 3 minutes. Sit in silence for 3 minutes and watch what is on your mind. You can also get help from a phone application if you wish. There are countless free meditation guides online. These are pretty effective to start with.
SCRIBBLE OR PAINT SOMETHING
Take a few moments drawing. You will feel your creativity mobilized and your mind relaxed. If drawing daunts you, there are many coloring books for adults. You will enjoy getting things done without facing a blank slate.
Take A Walk
Being outdoors is one of the most effective treatments for anxiety. Focus on the sounds you hear, the wind on your skin. Keep your phone in your pocket, do your best to stay in the moment by focusing on your perceptions and surroundings.
WISH PEOPLE HAPPINESS
Wish someone random happiness during the day. This method is completely in your head. You don't need to say anything to the other person; radiate only positive energy. Even when you find yourself getting angry with someone, try to stop and wish happiness instead of feeling anger.
LOOK UP
Look at the stars from the screen in front of you, not up. Look at the stars as you go out to the window late at night and breathe. Let the universe remind you that life is greater than your anxiety.
BREW A TEA
A cup of tea is a tradition that is highly valued in many cultures around the world. Take action and focus on each step. How do they smell when you remove the leaves? What does the water look like when you first add the tea? Watch the steam rising from the cup and feel the warmth of the cup in your hand. Don't you like tea? Then make a rich and aromatic coffee.
FOCUS ON ONE THING AT A TIME
Yes true; Your to-do list can also turn into a form of mindfulness. Set the stopwatch for five minutes and give your full attention to something to do. No checking the phone, no checking notifications, no browsing the web; There is absolutely no need to do several jobs at the same time. Let the work in question be the center of attention until the time is up.
LEAVE THE PHONE
Do you really need to take your phone with you to the next room? Or on the way to the bathroom? While you sit down to eat? Leave your phone in the other room. Instead of thinking about it, sit down and take deep breaths before you start eating. Take some time for yourself and your needs in the bathroom. Your phone will still be there when you're done.
TURN DAILY HOUSEHOLD CHORES INTO MENTAL BREAKS
Instead of obsessing over chores or mess, try to relax in the moment. Dance while washing the dishes or focus on the soap running through the tiles while cleaning the shower. Take five slow breaths while you wait for the microwave to stop. Dream about folding the laundry.
KEEP A DIARY
There is no right or wrong way to keep a diary. You can scribble your thoughts on a piece of paper or soothe your mind with a fountain pen and paper. Start keeping a gratitude journal or get into the habit of writing three good things that happen to you during the day.
STOP AT TRAFFIC LIGHTS
Unfortunately, when we're late, we don't have superpowers like traveling in time or being able to pull vehicles in front of us. Instead of rushing, direct your focus to your inner world at every traffic light. While you wait, sit up straight and take four slow slow breaths slowly, calmly. You will see the real benefits of this method when you feel your anxiety and stress begin to swallow the whole car.
LOG OUT OF ALL YOUR SOCIAL MEDIA ACCOUNTS
Although social media has beneficial uses, it is a fact that it contributes to anxiety level and prevents creativity. You would be amazed how often you check your social media accounts without thinking. So log out. Having to enter the password again will cause you to slow down or quit completely.
RELAX
Trying to be actively aware of every moment contributes to anxiety and stress. Know when you need to relax and let your mind go where it wants. Watching television also has a place of doing nothing in mindfulness practices.