According to the American Psychological Association, Mindfulness has been linked to reducing: stress, rumination, anxiety, depressive symptoms and improving: concentration & relationship satisfaction! ⠀⠀⠀⠀
Here are 10 Quick & Easy Steps! ⠀⠀⠀⠀⠀⠀⠀⠀
[Take a few minutes of your time]
1️⃣Pick a simple activity e.g. drinking coffee, going for a walk.
2️⃣Notice your breathing, feel the flow of your breath, inhaling and exhaling. Notice how this feels in your body, your diaphragm expanding and contracting.
3️⃣Start to bring your awareness to your senses. How does the coffee smell? How does it taste? What sound does it make when you drink it?
4️⃣You may also bring your awareness to your body, how does the coffee feel in your hands? How does your body feel when drinking it? How are you sitting? Feel the floor beneath your feet, the chair against your legs.
5️⃣When your mind begins to wander, gently bring your awareness back into the present moment.
6️⃣Without judgement, allow your thoughts and emotions to flow through you, accept them.
7️⃣Emotions and thoughts come and go, they are temporary.
8️⃣Let go of your need to control these thoughts and emotions.
9️⃣Acknowledge where your thoughts tend to wander, try not to react to the thoughts or emotions, they are transient and will leave again.
🔟Gently continue to focus back in the present moment, appreciate what you are feeling, hearing, smelling, observing and tasting.
Try to practice this a few times a day!
Let me know how you get on :)
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