Mindfulness is a technique that can be used to help cope in times of stress. Taking even just a few minutes a day to practice mindfulness techniques can help you better manage your emotions.
Mindfulness is gaining an objective awareness of your thoughts, feelings, sensations, and surrounding environment. The process aims to focus your thoughts on the present moment, rather than going over the past or imagining the future. It involves accepting those thoughts and feelings without judging them.
We already have all the tools to practice mindfulness – it’s a natural quality we all have.
Use these tips to help calm your mind:
Take a seat
Find a quiet and calm place where you feel relaxed and safe.
Feel your breath as you breathe in and as you breathe out. Focus your attention on the sensation of breathing. Breathe deep into your belly, into your lungs.
Be kind to your wandering mind
Don’t judge yourself or get caught up in your thoughts you are having. Just accept the thoughts and let them go.
Be aware of your body
When sitting down in a chair or cross legged, take note of what your body is telling you.
Disconnect from your thoughts
Creating space between you and your thoughts can help you react to situations in a calm manner.
Doodling and colouring-in have been shown to help ease the mind and tap into your creative flow. Have a note pad and some coloured pens at your workstation and take a few minutes to give your mind a break.
Switch-off your phone
A phone can be a trigger for worrying. To let yourself focus on the moment switch-off your phone and/or leave it behind. See what you notice when you don’t have your phone nearby all the time.
Pause to take a few deep breaths to look up at the stars. Let space remind us that the universe is bigger than our worries.
Have a cuppa
Many of us have deep affections for making a cup of tea. Take the time to appreciate your brew: settle into the practice and focus on each step. How does the tea change colour? What does the tea smell like? For those not so keen on tea, try brewing coffee instead.
Mindfulness-based interventions are sometimes used alongside osteopathic treatment to help treat pain. The UK Charity Mind has more information.