What it Means to Be Mindful:
Mindfulness is the practice of paying attention to the present moment with openness, curiosity, and acceptance. Mindfulness can help you cope with anxiety by reducing stress, enhancing emotional regulation, and increasing self-compassion.
Here is a short guide on how to practice mindfulness for anxiety relief:
Step 1: Find a comfortable and quiet place: The first step is to find a comfortable and quiet place where you can practice mindfulness without distractions or interruptions. You can sit on a chair, a cushion, or the floor, as long as you can maintain a relaxed and upright posture. You can also lie down if you prefer, but make sure you don’t fall asleep. You can practice mindfulness at any time of the day, but it may be easier to do it in the morning or before bedtime.
Step 2: Set a timer and focus on your breath: The second step is to set a timer for the duration of your mindfulness practice. You can start with 5 minutes and gradually increase it to 10, 15, or 20 minutes as you become more comfortable. Then, focus on your breath as it flows in and out of your body. You don’t need to change or control your breath, just observe it with curiosity and kindness. Notice the sensations of your breath in your nose, chest, abdomen, or wherever you feel it most. If your mind wanders to other thoughts or feelings, gently bring it back to your breath without judging yourself.
Step 3: Expand your awareness to your body and surroundings: The third step is to expand your awareness to your body and surroundings. You can scan your body from head to toe and notice any sensations, such as tension, warmth, tingling, or pain. You can also notice any sounds, smells, tastes, or sights that are present in your environment. You don’t need to label or analyze anything, just acknowledge it with curiosity and acceptance. If your mind wanders to other thoughts or feelings, gently bring it back to your body and surroundings without judging yourself.
Step 4: End your practice with gratitude and kindness: The fourth step is to end your practice with gratitude and kindness. You can thank yourself for taking the time to practice mindfulness and appreciate the benefits it brings to your well-being. You can also wish yourself and others happiness, peace, and health. You can use phrases such as “May I be happy”, “May I be peaceful”, “May I be healthy”, or any other words that resonate with you. You can also extend your wishes to your loved ones, strangers, or even people who cause you difficulties.
You can practice mindfulness regularly to reduce anxiety and improve your mental health. You can also use mindfulness in specific situations that trigger anxiety, such as before an exam, a presentation, or a social event. Mindfulness can help you calm your mind and body and cope with anxiety more effectively
