Mental health is as important as physical health; many of us go to the gym and spend much money keeping our physical health strong. But often, such care is not exhibited when it comes to mental health.Mental health and peace fall short of significance due to the stressful work culture that exists today. People worry about the thousand deadlines awaiting them, and in the process, they have no time to set aside for a break. We can relieve our stress and embark on mental peace with zero cost and some effort. Ready to know more?We brush our teeth every day, clean ourselves every day, don’t we? While such basic processes need daily attention, mental health needs as well. Mindfulness activities are a great place to begin; they help you pause, take a break and pull your mind’s concentration abilities to one center. Sounds cool, right!Grab and save your mental health before it descends to utter doom by simple practices such as meditation. Meditation is commonly perceived as having a religious association, but it doesn’t have to be religious; it is spiritual. It has its roots in Buddhism, but it is widely practiced worldwide just as an activity of mindfulness.Meditation is simply a fair amount of time for your mind to be free from the busy world outside. Many advanced stress-reducing practices have their foundation laid in the practice of meditation.Scientific experiments were carried out to test the effect of meditation, and it has been proven that meditation helps reduce the amount of cortisol produced in your body. Cortisol? Hang on, I’ll tell you.Cortisol is a hormone, also known as the ‘stress hormone.’ I think that speaks volumes.Our body releases more and more cortisol while we are in a stressful situation, and it affects our heart-beat rate, our reflexes, etc. Excessive levels of cortisol imbalances can have extreme effects on your body, such as low energy levels, anxiety, weight gain, memory problems, etc. So, now you understand that stress is nothing to look down at.On your way to meditate? Good!Very simple measures can ensure that your meditation will be fruitful every single time.Let’s start!
The place you select to spend this crucial amount of time meditating is crucial. You shouldn’t be in the midst of a busy place; we aim to escape the rush. Find a peaceful corner (if you can go outside and it’s peaceful, it is the best) and make sure that you are wearing clothes that make you feel free. You should feel free in every manner; your clothes, mind, and surroundings should be as free and calm as possible.
A slow and uniform breathing pattern should be adopted while meditating; close your eyes and concentrate on how you breathe. For once, bring your focus to you and enjoy it. Be aware of this magnificent process of breathing which we take for granted every day.
It would help if you left all your worries aside while you meditate. Meditation is not another excuse to worry over a working schedule or pending wages; it’s the opposite. It is about finding peace in the midst of this battlefield of life and survival. Find that moment of calm and thoroughly enjoy it.
Make meditation a consistent practice, a part of your daily routine. As you go forward, you’ll find that a few minutes of peace prepares you for the worst day in the best manner possible. You will be energized without that daily dose of caffeine.
Like noticing your breathing pattern, be aware of what your whole body is doing. Adapt yourself into a fine posture, the back straight and legs crossed; don’t get me wrong, do not sit stiffly. It would help if you were relaxed, but the body should maintain the right posture.Be positive, and accept mistakes. It would be best if you were aiming for slow and consistent progress, achievement of realistic goals. Being kind to yourself is a very liberating kind of self-love.Another key to having a good day is awareness of control. Be aware that you can incorporate moments of peace into many instances of your daily schedule; when you eat, shower, and drive, consciously steer into your peaceful and joyful mood. Avoid driving in a frenzy; it will only make you more stressed. And we all know that it’s better being late than…..losing your mind (or your life!). Aregular workout can keep you fit and happy; it depends on how you look at it. If you are a person who looks at your gym membership as a waste of money, then cancel it. You don’t need a fancy gym and a lot of equipment to keep yourself fit and happy.You can always go for a run or learn activities such as dancing or martial arts; less costly equipment such as jumping rope has proven to be very effective cardiovascular exercise. I am a big fan of jump ropes; I use them almost every day. My posture is now better, and my stamina has increased for sure. The key to a great and lasting workout is making a mix and keeping it interesting and challenging.
Here Are Some Mindfulness Exercises To Do:
This activity will help you reconnect with your environment (keep those smartphones and laptops away, people!). Choose a peaceful spot and choose one object. It doesn’t necessarily have to be inanimate objects; if you are lucky enough, spot a squirrel or a bird and observe their activities with utmost concentration.Try starting with 5 minutes at a time and later test your limits; see how long you can observe some beautiful phenomenon of nature. Believe me; it has the same therapeutic effect as watching the sunset on a quiet beach.
This activity will defamiliarize your daily activities. Just be aware of every single thing you do, from unlocking a door to cooking. Familiarization can often take away the beauty of activities; let’s find the beauty again.Observing how the air enters and leaves the lungs—while calmly observing feelings, thoughts, and sensations as they occur.Observe how beautiful its to watch milk boil or take in the aroma of tea, coffee, even the pizza you ordered when the cooking blew up in your face!
Even though hundreds of things might have gone wrong in your life lately, find those things you are thankful for and take a few minutes to appreciate them (yes, spend every day like it’s Thanksgiving!).It helps you be less grumpy and more cheerful; isn’t that the dream? As you become more and more relieved, the chances of you having a meltdown from anger and frustration will also decrease.
4- Gratitude Journal
Let’s take appreciation to a more advanced level; keep a journal to write all your happy things, all the stuff you feel thankful for. Not only should you write in it regularly, pick it up and read some entries every morning as a daily reminder. Take time to breathe and appreciate everything you are grateful for.
5- Ear Training
Just close your eyes and listen to the sounds around you; try to identify its source correctly. Please do not rush through it; take your time. Make it even more fun by making it a competition between you and your friends or family. It’ll provide a novelty to your quality time and maybe make them aware of the beauty of mindfulness exercises.
6- Clean Your Room
I know it sounds like something your parents would say but hear me out; cleaning is, in fact, therapeutic. It gives you a sense of control amidst all the chaos you call life. Clean your room and, if possible, create a special space for you to pamper yourself; to read, to drink coffee, to meditate, to reflect.Enaam Elamassi(certified high-performance coach™) has been contributed to the article.
Countless mindfulness activities can be incorporated into your daily schedule. To see what will suit you best, you should understand yourself and your interests. For me, I am a person extremely interested in music and movies. When I’m having a bad day, I always look forward to coming home and listening to my favorite music.At times, I will close blinds and doors, switch off the lights, blast my favorite songs and dance. Let me tell you; it is one of the most liberating experiences I have had in my entire life. Carefully craft exercise to fit your needs and interests; the best advice was given by Socrates years ago; ‘know thyself.’