With all that is going on in the world right now, it is more than reasonable to be feeling stressed! You are not alone in that. We are living in a turbulent time with many confusing messages, inequalities, and things unknown. It seems like now, more than ever, we can use some practical tools to cope with it all. Here are some quick mindful tips to help you stay grounded and calm, improve focus and attention, and reduce some stress.
5 Mindful Tips:
Pause and check in with yourself. Take a moment to attend to what is happening for you right now. What are you feeling (happy, sad, joyful, etc.)? What are you physically experiencing, any sensations you notice (tightness, pulsing, throbbing, etc.)? What thoughts are around (what are the things you are saying to yourself)?
Notice the things you are telling yourself. Take a step back. Be curious. See if you can distinguish what you know to be true in this moment vs. the stories that you are telling yourself. What can you change in this moment, and what can you not? By doing so, you can choose how you would like to respond to the stressful situation rather than automatically react to it.
Decide what you need in this moment. Perhaps you need to step away from what you are doing, even if it is just for 5 minutes. Take a walk, drink some water, or stretch – whatever it is, attend to it! It is an invitation to care for yourself – you deserve it. A little can go a long way.
Take a breath! Taking a moment for a deliberate, slow, deep breath can trigger a relaxation response that slows it all down. By focusing on the breath (even just for one cycle) you can help bring yourself back to the present moment experience rather than stay consumed with worried, wondering thoughts. See if you can take note of your inhale and of your exhale. It’s a way to simply be with your breath, not trying to change or control it, but just being (present) with it.
Notice what else is happening around you. Expand your field of awareness to all the things around you. What do you smell…see…hear…etc. Sometimes when we become so consumed with our thoughts in the moment, we don’t even notice what is happening around us. As the saying goes - stop and smell the roses! You may be surprised as to what you discover.
Feel free to do these steps in order, or pick and choose one at a time. Choose your own mindful adventure!
Comentarios