Mindfulness helps you stay in the present by allowing you to feel and focus on the things in front of you. You can practice this by trying relaxing breathing techniques!
Tips
Sometimes, when people think about things happening in the future, they feel anxious. Mindfulness helps to reduce this anxiety.
- The 5-4-3-2-1 Method:
- 5 - LOOK: Look around for 5 things that you see and say them out loud
- 4 - FEEL: Pay attention to your body and think of 4 things that you feel and say them out loud
- 3 - LISTEN: Listen to 3 sounds and say them
- 2 - SMELL: Say two things you can smell out loud
- 1 - TASTE: Say one thing you can taste and say it out loud
- The Box Breathing Method:
- Taking deep breaths helps calm the brain. Take a deep 4-second breath in and hold for 4 seconds. Completely exhale over 4 seconds and hold for another 4 seconds.
- Some things to say:
- "Breathe in like you are smelling a flower, hold breath, breathe out like you are blowing out birthday candles, hold breath"
- "Pretend your belly is a balloon, breathe in to make it big and hold breath and then breathe out to make the balloon shrink"
Fast Facts
- Mindfulness can lead to moderate improvements in depression, anxiety, and pain. It can help reduce stress and increase quality of life when practiced regularly.
- Mindfulness can have a positive impact on how we think and feel, such as reducing external fears that are out of your control or sometimes even pain, as your body relaxes while you are practicing relaxation techniques.
*Please note that everyone reacts differently to mindfulness. If it is not for you, other methods of relaxation may work better. It is important to know that everyone is unique and everyone’s brain and body works differently.