Practicing Mindfullness

Walking: Find a quiet place with minimal distractions. Begin by walking slowly. Focus your mind on the act of walking itself. Concentrate on the various sensa:ons that are occurring. How is your balance? What kind of subtle adjustments are you making to maintain your posture? Focus on your current experience.

Deep breathing: Stress activates the fight or flight response that is mediated by the sympathetic nervous system. Deep breathing counteracts this by activating the parasympathetic nervous system and signalling a rest and digest response. Sit or lie down in a quiet space. Keep your mind trained on your breaths. Slowly breathe in through your nose and let your stomach fill with air. Hold that for 5 seconds. Then, exhale slowly through your mouth. Notice how you inhale and exhale. Keep any other sensations that you may be experiencing in mind. If your mind begins to wander, bring your attention back to your breathing.

Remember, if you’re still unsure as to where you should start, try some free mindfulness apps like Headspace!

Progressive Muscle Relaxation Technique

Progressive muscle relaxa:on (PMR) is another stress reduc:on technique that can be prac:ced in a comfortable posi:on while at home. It takes 10 to 15 minutes, and it has been shown to reduce instances of stress, depression, and anxiety.

How to do it: Make sure to hold each contraction for 5 seconds.

• Feet: Curl your toes and tense the muscles in your feet. Relax aHerwards
• Calves: Tense your calf muscles and then release.
• Move your knees together, hold it, then relax.
• Thighs: Squeeze your thigh muscles, then let go.
• Glutes: Squeeze your buLocks and then relax.
• Abdomen: Tense your abdominal muscles and then let go.
• Hands: Clench your hands. Briefly pause, and then release.
• Arms: Tense your arms, and then relax.
• Chest: Inhale and tighten. Exhale and then let go.
• Shoulders: Raise your shoulders to your ears and then pause. Begin to relax.
• Mouth: Open your mouth wide. Hold this position. Return to a neutral position.
• Eyebrows: Lift your eyebrows, hold and then release.
• Eyes: Close your eyes tightly. Pause, and relax.