5 Mindfulness Exercises to Reduce Stress

5 Mindfulness Exercises to Reduce Stress

Life can be very complex and devastating with worries that go along no matter what the situation is. The outside world can cause tremendous pressure on us physically, mentally and emotionally and this is what we call stress.

Mindfulness exercise can be a crucial component to counter this strain and bring back many benefits to the physical and emotional well-being.

What is Mindfulness?

Mindfulness is by the definition means the quality or state of being conscious or aware of something. It has been considered a wonderful tool to keep stress under control.

The biggest advantage of mindfulness exercising is being the ability to virtually perform it anywhere and anytime. It can also bring quick results without any much effort and releases stress, bad moods and negative thoughts from the mind. Let’s learn some of them.

1. Meditation

Meditation has been performed since ages and is the traditional and most popular way of achieving mindfulness. It could be a bit difficult for the starters but becomes easier on continuous practicing.

How to do - Find a comfortable place free of disturbances and hullabaloo. Now get into a comfortable position, close your eyes and clear your head from thoughts.

Initially, you can start with smaller 5-10 minute sessions and later can go for longer ones depending on your comfortability.

2. Deep Breathing

Deep breathing is an excellent way of soothing both mind and body. This is also one of the most convenient exercises on your list.

How to do - Sit with your head slightly tilted up and keep back straight and square. Now inhale as deep as you can into the stomach, hold your breath for 2-3 counts and exhale out all the air. You can try to breathe in through the nose and exhale out through mouth.

3. Music therapy

Several researches have shown that music has a deep effect on our body. It has given birth to a new branch of complementary medicine called as music therapy.

Music stimulates brain waves and with brain waves come changes in other bodily functions. Music not only brings positive state of mind but also divert attention back to the current moment.

How to do - Enjoy any genre of music whether new-age or classical or some tempo type, the vibrations can create a profound effect.

4. Cleaning House

What we are trying to convey is the figurative meaning such as things that are no longer useful or no longer serve you. Clearing off your house from useless clutter will reduce unnecessary burden and can help a lot in reducing stress.

How to do - Initially it may sound a little senseless, but you can experience the vibration of vacuum cleaner while covering the area of the floor and feel the freedom of unwanted objects. You can also add music to amplify the situation.

5. Watching our Thoughts

Stress isn’t just about what happens to us, it is how we respond to it. In the hustle and bustle of today’s life, most of us find it difficult to stop the rapid onslaught of thoughts running through our minds.

Sitting back and observing the invading thoughts is better than engaging in them. Perceiving the thoughts will calm the mind and dilute the stressful feelings.

How to do - Identify the stressful moments and follow three principles; trap them, map them and zap them. If we are never questioning our thoughts, we are giving them free supremacy over our mood. Mapping the emotions back to the underlying thoughts will help to nip the stress in the bud.

Following the above strategies will offer more peaceful state of mind and will improve our overall outlook on life.