mindfulness activities for adults / teenagers / groups l mindfulness exercises for anxietyMental 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! mindfulness activities for adults / teenagers / groups l mindfulness exercises for anxiety
- The Environment:
mindfulness activities for adults / teenagers / groups l mindfulness exercises for anxietyLike 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!). A regular 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:
1- ObservationThis 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.
2- AwarenessThis 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!
3- AppreciationEven 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 JournalLet’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
mindfulness activities for adults / teenagers / groups l mindfulness exercises for anxietyJust 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.