2 Mindfulness Exercises to Quiet Your Mind
Sometimes, life can become overwhelming without us even realizing. If we’re not paying attention, stresses from work, family, friends, and finances can creep up on us until we reach total burnout. But while there will always be stressors in life, we don’t have to let them control us. In fact, a review of over 200 studies on the effects of mindfulness revealed that mindfulness-based therapy was particularly effective for reducing anxiety, stress, and even depression.
With that in mind, it’s safe to say that mindfulness is a safe, effective, and evidence-based practice. Yet, while mindfulness sounds great in theory, you may be wondering: how does someone actually practice mindfulness in everyday life? Well today, we’re discussing a couple practical mindfulness exercises that anyone can practice.
Mindful Breathing
Mindful breathing is a straightforward exercise that you can practice in moments and just about anywhere. Like the name implies, mindful breathing calls for taking breaths and staying mindful of the sensations those breaths bring. Here’s a quick step-by-step guide:
Get Comfortable. Find a comfortable position you can relax in, like sitting in a chair or lying down on a comfortable couch. Try to find a posture that feels natural and relaxed.
Notice Your Breathing and Adjust. Now that you’re comfortable, focus on your breathing. First, notice how you’re already breathing; are you taking short, fast breaths, or long and slow breaths? From there, just breathe in a way that feels most natural. You don’t have to take deep breaths. Instead, just try to feel where the air is going in your body and what it’s doing.
Notice If Your Mind Wanders. For many people, it’s natural for their mind to wander. This is totally fine, just try to notice that your mind has wandered and gently redirect your thoughts back to your breathing.
Continue for 5-7 Minutes. Continue to breathe like this for 5-7 minutes, redirecting your thoughts back to your breath when your mind wanders. Once enough time has passed, reflect on how this practice made you feel before returning to your day.
Body Scan Meditation
This one might sound like some sci-fi concept, but it’s actually extremely simple. The general idea of a body scan is to mentally focus on the different parts of your body, which can help you notice subtle ways you’re physically feeling. Like with mindful breathing, all you have to do to start practicing this meditation is to get comfortable. From there, all you have to do is focus on a part of your body (most people start with the feet) and work your way up, paying attention to sensations like tension, temperature, and (dis)comfort. Once you’ve scanned your whole body, you’ve completed the exercise!
Get Compassionate & Evidence-Based Therapy
If you notice that you often feel anxious, stressed, or overwhelmed, then you may benefit from evidence-based therapy. As compassionate therapists with a dedication to individualized care, we’ll work with you to give you the tools you need to stay mindful. For more information on our therapy services and how we can help you, click here to contact us today!
