Mindful Living for Stress Relief

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Living a Mindful Life

"Mindfulness is the basic human ability to be fully present, aware of where we are, what we are doing and not overly reactive or overwhelmed by what's going on around us"

In today's chaotic world we always seem to be in a rush, as though we are in some kind of race against time? We hurry here and there and never give ourselves time to fully relax and stay calm. We have a daily 'to-do' list that must be completed, we dash to the Supermarket with our shopping list racing between the isles and dashing to the checkout, we never prepare the dinner table and sit to savour our food and we are forever browsing through our phones instead of taking some time out to recuperate. We never stop for a breath?

Being mindful allows us to take a moment, a chance to stop and pause and recognise that being busy is not a meaningful way to live.

Mindfulness is being present in the moment, being aware of your surroundings and opening all of your senses (listening, taste, touch, sight and sounds) and just taking time to notice.  We spend a majority of our time multi-tasking, whether we are at work, home or out socialising. Modern day living expects so much from us with 'smart' phones making us available 24/7 to our boss or work colleagues, our friends and family and the constant pinging of social media notifications. We are expected to find a work/life balance whilst managing a home, our finances and a career. Most of us have just two weeks to enjoy a summer break away from the hustle and bustle of life. No wonder our minds are full of turmoil, anxious thoughts and a constant buzz of information. 

Can you remember the last time you stopped, paused and just took a few deep and nourishing breaths for no other reason than to slow down and be in the moment. When was the last time you took a moment to notice the sounds of nature, birds singing in the trees, the breeze rustling through leaves or the sound of rippling water? When was the last time you truly sat and listened to a conversation without judgement and waited for the conversation to end without interruption or thoughts on what you were planning to say in response? These are all mindful activities that steer us away from our thoughts and opinions and allow us to be in the present moment.

Mindfulness is easier than you think. It doesn't take up unnecessary time from your day in fact you can be mindful in any normal daily task that you choose. Mindfulness brings peace and healthy thoughts into your day, even if its for a few minutes, you will start to notice how your daily life becomes a lot more positive and peaceful.

Living Mindfully - Stop and Pause

If we stop and pause, just for one minute and take the time to notice our surroundings, we can see some of the most glorious pleasures that life brings our way. If we just take that pause and really notice and become aware of all that encompasses us, we will see that these moments will bring us to a better place where we can find true peace and happiness. The rising and setting of the sun, the rhythmic sounds of the ocean or the gentle warmth of the midday sun on our skin. Stop, take a few deep breaths, slow down, observe, open your senses and notice the things that would normally pass you by
When the day is finished, take a few moments to jot down 'these moments' in a journal or diary. Each day you will start to notice all the things you would have missed if you hadn't allowed yourself a few moments to slow down. Make a note of how these moments made you feel to see the positive impact this has on your day. As you reflect over the week or month you will start to see how many precious moments there are in life.......if you just stop and pause for a few moments.
You can practice the pause before you tackle an unpleasant or uncomfortable task. For example if you have to make a stressful phone call or deal with some technical issue you feel is beyond your capability. Just pause, take a few deep breaths and open your senses. Notice as your breathing slows down, you become aware of the breath entering and leaving the body. By slowing down the breath it activates your mind and body to move from the 'fight-or-flight' mode to a much calmer and more relaxed state of mind.
"One moment can change a day, one day can change a life, and one life can change the world." 
Buddha

Practice the Breath for Stress Relief


There are many mindful activities that can help you stay relaxed and calm in times of stress and worry. Mindfulness does not necessarily mean 'meditation' or you have to sit cross legged on a cushion chanting 'OM'. Mindfulness can be practised for 1 minute if you feel that is all the time you can manage in a day. One of the most effective mindful practices is 'mindful breathing'. I have managed to find calmness in chaos, stillness in stress and tranquillity in tension by focusing on my breath. Mindful breathing does take a little practice but after a few weeks of this daily breathing technique you will find it a very helpful activity that will bring you a healthier and calmer mind.

Inhale as the triangle expands and exhale as the triangle contracts


A breathing practice is a beneficial exercise for those who are suffering with stress and anxiety or anyone who is healing from emotional, physical or mental trauma. 


Breathwork is an active meditation and has a significant effect on our nervous system and our brain. Our breathing sends messages to the brain concerning our environment and our welfare. If we are frightened or anxious our breathing becomes quick and shallow or we tend to hold the breath. When we feel safe and at peace our breath becomes slow and relaxed. By creating a rhythm to our breathing we are letting the brain know that we are safe and out of harm's way. 


Good health requires fresh oxygenated rich blood for the cells of our body and it is through steady, slow and deep breathing we improve blood oxygenation. Practising our inhales and exhales can have a huge impact on our well-being and health. By focusing purely on our breathing we can bring peace and harmony to our mind and body by becoming less distracted with negative thoughts and harmful emotions. Our attitude to life will become one of tranquillity and we will be less re-active to stressful moments as we remain calm and at peace. This will also have a positive effect on all of our relationships, whether that is with a partner, family or co-workers.


Mindful Journaling

Writing a journal is a self-care activity that becomes beneficial to our well-being if we make this a daily task. Journaling gives us an insight into our thoughts and emotions. By jotting down notions and feelings daily we can see patterns occur or events that trigger strong emotions within. 

The benefits of journal writing:

  • Journaling will help you to understand your thoughts. By jotting down your feelings and emotions each day will help you see a clearer picture as to why you feel emotional on some days and what triggers can unbalance your emotions on others.
  • Journaling daily will help you to see what makes you truly happy. This will assist you in making a better life for yourself and how you can start to implement these happy moments into your days. Equally you may notice somethings that are stagnant or toxic and need to be removed or 'walked away' from to improve the quality of your life
  • Notice the things that you feel gratitude for each day. This could be friends and family or it could be the flowers in your garden or the days you get the chance to walk by the sea. Embrace these moments of gratitude and notice how they brighten your mood.
  • Mindful journaling is a personal journey of self-knowledge and growth. We can confront our feelings and emotions and deal with them so we can make improvements to our days and apply healthier decision making strategies for a more fruitful and meaningful life.

Mindfulness improves our lives by allowing us to focus on the joys that life has to offer. Mindfulness distracts us from negative thoughts and harmful emotions and brings to us a healthier mindset. Mindful breathing slows us down and conveys a feeling of peace and calm to mind and our body. Mindful breathing is also nourishing for the cells of our body and an activity for self-care and wellness within.

©HealthyForeverFitnessMotivation

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