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13 Unique Everyday Mindfulness Activities For Everyone
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Getting stressed out, irritated, anxious, or angry is quite normal for us, and we have different ways of coping with these emotions and feelings. Sitting with uncomfortable emotions is a form of self-sabotage, so many of us resort to stress-eating, listening to music, watching shows on Netflix or crying it out.
Some of these coping strategies indeed work, but they may not be healthy. However, sweeping your emotions under the rug is even worse, since it can lead to more intense feelings. So, how can we find a healthy outlet for our emotions and express them in a way that benefits us? We are glad you asked. Here are some everyday mindfulness activities that can be great to deal with difficult emotions.
Some of these coping strategies indeed work, but they may not be healthy. However, sweeping your emotions under the rug is even worse, since it can lead to more intense feelings. So, how can we find a healthy outlet for our emotions and express them in a way that benefits us? We are glad you asked. Here are some everyday mindfulness activities that can be great to deal with difficult emotions.
1. Laughter Yoga
One of the most effective forms of therapy is laughter yoga. Of course, this does not simply mean laughing for no reason at all. It is a carefully drafted exercise routine that involves very heavy use of the chest muscles. It is a good idea to check some online videos about how to begin laughter yoga or join a local class. We guarantee that you will feel lighter and much more relaxed after a session.
2. Morning Journal
A lot of people make it a habit to write in their journals first thing in the morning after waking up. Some of them simply write about their goals for the day, while others write about what they recollect and remember from their dreams. This is a powerful tool to experience mindfulness in everyday life since it is a way to start your day on a bright note.
3. Deep Breathing
The best form of meditation is the deep breathing exercise. If you close your eyes, sit comfortably and only focus on your breathing, you will slowly find that your heart rate will gradually decrease, your senses will become extra alert, and you will experience a few moments of complete bliss. Even practising this twice a day for a week can help you reduce anxiety levels considerably.
One of the most effective forms of therapy is laughter yoga. Of course, this does not simply mean laughing for no reason at all. It is a carefully drafted exercise routine that involves very heavy use of the chest muscles. It is a good idea to check some online videos about how to begin laughter yoga or join a local class. We guarantee that you will feel lighter and much more relaxed after a session.
2. Morning Journal
A lot of people make it a habit to write in their journals first thing in the morning after waking up. Some of them simply write about their goals for the day, while others write about what they recollect and remember from their dreams. This is a powerful tool to experience mindfulness in everyday life since it is a way to start your day on a bright note.
3. Deep Breathing
The best form of meditation is the deep breathing exercise. If you close your eyes, sit comfortably and only focus on your breathing, you will slowly find that your heart rate will gradually decrease, your senses will become extra alert, and you will experience a few moments of complete bliss. Even practising this twice a day for a week can help you reduce anxiety levels considerably.
4. Gratitude Journal
Keeping a gratitude journal is one of those things that help you when you are facing a particularly difficult day. It is just a list of all the good things that happened to you every day. When you are particularly anxious and stressed out, looking over your gratitude journal will make you realize a lot of the things you take for granted should be celebrated. It will make you more mindful about what to focus on in life.
5. Music Therapy
Music therapy has become very popular recently, especially ASMR therapy. Essentially, this involves drowning yourself in calming music and meditating. Music therapy engages your sense of hearing while drowning out all other noises, and can be very relaxing if you are under a lot of stress.
6. Self-Compassion Exercise
This is a very essential mindfulness exercise that we should ideally practice as much as we can. It is only natural for stressful situations to crawl into our lives and make us feel small and hopeless. In moments like this, it is easy to blame ourselves for everything wrong. This habit, however, can be very detrimental to our self-esteem and slowly eat away at our confidence. The self-compassion exercise essentially involves thinking about (or writing) five things that we appreciate about ourselves. Through this exercise, we reinforce the goodness in our minds and can learn to deal with unfavorable situations.
7. Chime Game
The sound of chimes is one of the most calming things anyone can hear. The chime game involves closing the eyes and focusing only on the sound of the chimes with such concentration that after a certain point, the sound itself drowns out. This can be a very good meditation practice, especially for those who have problems with their focus.
Keeping a gratitude journal is one of those things that help you when you are facing a particularly difficult day. It is just a list of all the good things that happened to you every day. When you are particularly anxious and stressed out, looking over your gratitude journal will make you realize a lot of the things you take for granted should be celebrated. It will make you more mindful about what to focus on in life.
5. Music Therapy
Music therapy has become very popular recently, especially ASMR therapy. Essentially, this involves drowning yourself in calming music and meditating. Music therapy engages your sense of hearing while drowning out all other noises, and can be very relaxing if you are under a lot of stress.
6. Self-Compassion Exercise
This is a very essential mindfulness exercise that we should ideally practice as much as we can. It is only natural for stressful situations to crawl into our lives and make us feel small and hopeless. In moments like this, it is easy to blame ourselves for everything wrong. This habit, however, can be very detrimental to our self-esteem and slowly eat away at our confidence. The self-compassion exercise essentially involves thinking about (or writing) five things that we appreciate about ourselves. Through this exercise, we reinforce the goodness in our minds and can learn to deal with unfavorable situations.
7. Chime Game
The sound of chimes is one of the most calming things anyone can hear. The chime game involves closing the eyes and focusing only on the sound of the chimes with such concentration that after a certain point, the sound itself drowns out. This can be a very good meditation practice, especially for those who have problems with their focus.
8. Tea Drinking Exercise
You might be wondering how can drinking tea be an exercise in itself. Well, did you know that the practice of brewing and making tea has been used for years in the Orient as a meditation technique? This exercise involves being present in every second of the process, from boiling the water to adding to leaves to pouring the tea and finally drinking it. It involves a comprehensive exercise where all the senses are activated. Pay attention to the sound of the water boiling, the aroma and color of the tea leaves, and the taste of the tea, and you will notice a subtle but certain relaxation all around you.
9. Grounding Exercise
This works best if you have a small lawn you can go to, but it is fine even if you do it on your floor. It involves sitting down with your bare feet touching the grass or the ground, and closing your eyes. The goal of this exercise is to feel our connection with the earth, which is why it works best on a lawn or over grass, where you can feel the texture of every individual blade of grass against your feet.
10. Heartbeat Exercise
This is an exercise you can perform as part of your cooling down process from a workout. It works best immediately after you have performed strenuous physical activity so that your heart rate is very high. It involves sitting down, closing your eyes and breathing deeply until your heart rate comes back to normal. The gradual lowering of your heart rate is what is to be observed during this exercise.
You might be wondering how can drinking tea be an exercise in itself. Well, did you know that the practice of brewing and making tea has been used for years in the Orient as a meditation technique? This exercise involves being present in every second of the process, from boiling the water to adding to leaves to pouring the tea and finally drinking it. It involves a comprehensive exercise where all the senses are activated. Pay attention to the sound of the water boiling, the aroma and color of the tea leaves, and the taste of the tea, and you will notice a subtle but certain relaxation all around you.
9. Grounding Exercise
This works best if you have a small lawn you can go to, but it is fine even if you do it on your floor. It involves sitting down with your bare feet touching the grass or the ground, and closing your eyes. The goal of this exercise is to feel our connection with the earth, which is why it works best on a lawn or over grass, where you can feel the texture of every individual blade of grass against your feet.
10. Heartbeat Exercise
This is an exercise you can perform as part of your cooling down process from a workout. It works best immediately after you have performed strenuous physical activity so that your heart rate is very high. It involves sitting down, closing your eyes and breathing deeply until your heart rate comes back to normal. The gradual lowering of your heart rate is what is to be observed during this exercise.
11. Introspection
Introspection is a practice that greatly improves concentration and reduces anxiety. It involves asking questions to yourself and finding the answers to them. The process involves activating your subconscious mind, which helps you find answers to the questions that bother you. For example, “Why am I feeling anxious?”, “What can I do to improve my attention span?”, “How can I be more productive tomorrow?”, and so on.
12. Yoga For Stress Relief
Yoga is a powerful practice that not only enhances physical strength and flexibility but also cultivates mental clarity and emotional balance. Incorporating yoga into your daily routine can be a transformative experience, especially when it comes to managing stress. By focusing on breath awareness, gentle movements, and mindful meditation, yoga helps to calm the mind, reduce tension in the body, and promote overall relaxation. Explore yoga for stress relief through online classes or your local yoga studio to experience its benefits firsthand.
13. Name Game
This is a great method to ground yourself whenever you are feeling extremely stressed or having a panic attack. It involves looking around yourself and naming three things you can see, two things you can hear, and one thing you can feel. This can help you take note of your surroundings, which can help you come back to the present moment instead of spiraling.
Introspection is a practice that greatly improves concentration and reduces anxiety. It involves asking questions to yourself and finding the answers to them. The process involves activating your subconscious mind, which helps you find answers to the questions that bother you. For example, “Why am I feeling anxious?”, “What can I do to improve my attention span?”, “How can I be more productive tomorrow?”, and so on.
12. Yoga For Stress Relief
Yoga is a powerful practice that not only enhances physical strength and flexibility but also cultivates mental clarity and emotional balance. Incorporating yoga into your daily routine can be a transformative experience, especially when it comes to managing stress. By focusing on breath awareness, gentle movements, and mindful meditation, yoga helps to calm the mind, reduce tension in the body, and promote overall relaxation. Explore yoga for stress relief through online classes or your local yoga studio to experience its benefits firsthand.
13. Name Game
This is a great method to ground yourself whenever you are feeling extremely stressed or having a panic attack. It involves looking around yourself and naming three things you can see, two things you can hear, and one thing you can feel. This can help you take note of your surroundings, which can help you come back to the present moment instead of spiraling.
Mindfulness is a good habit that helps your entire body calm down. It is like a reset button. It helps you check in with yourself whenever you need it. Ultimately, it enriches the relationship you have with yourself. We understand that this can be difficult, so these activities can help you practice mindfulness techniques which can lead to a healthier and happier you.
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