In times of stress or anxiety, mindfulness exercises are a great way to keep ourselves grounded and bring us back to the present. These exercises are also a great way to encourage positivity in our daily lives and be in tune with our present moments, so we can build up mental resilience for the times we need it most.
You can be mindful of absolutely anything. That cup of coffee you drink in the morning? You can be mindful of each sip, its temperature and even the taste of it on your tongue…
Try our top 10 mindfulness exercises below next time you need a break or want to have a mindful moment.
- Deep breathing or mindful breathing. When we get anxious, we feel short of breath and our chests tighten up. Relieve stress with deep breathing, taking long and deep breaths – breathe in for four seconds, and out for four seconds. Repeat until you feel calm.
- Body scan meditation. Focus attention on each part of your body and acknowledge any sensations or emotions you feel as you travel through each body part. Click here to watch a relaxing guided body scan with one of our Fernwood experts.
- Ground yourself. If you’re feeling a bit anxious or stressed, plant both feet flat on the ground and practice your deep breathing exercise. If you have the option, try walking barefoot in grass or sand and focus on the sensations you can feel.
- Play the ‘name game’. This simple exercise is a powerful tool to bring you back from any feelings of anxiety or overwhelm you may be feeling. Look around and name three things you can hear, two things you can see, and one sensation you can feel. Or try naming one thing for each of your senses.
- Keep a gratitude journal. Daily or weekly, take a moment to note down the things you’re thankful or grateful for. Refer back to your notes and reflect when you need it most.
- Walking meditation. Get up from your desk and walk to the kitchen or the living room. Pay attention to your steps and pace, counting your breaths. Extend the length of your walks depending on how much time you have and where you are.
- Box breathing. This is a great one when you need a sense of calm. Sync your breath to specific counts as you visualise a box. Our wellness expert guides us through a box breathing exercise here.
- Set a daily intention when you wake up. This is best done first thing in the morning before consuming any online content (e.g. scrolling Instagram). Close your eyes and connect with your body, taking deep breaths. Give yourself an intention, no matter how simple it may be, “today I will be patient.”
- Mindful workouts. Pilates and yoga is as beneficial for the mind as it is the body. Some days we just don’t feel like working out or going to the gym, so why not try a slower-paced workout instead of hitting the treadmill, or login to your Fernwood Pulse member-exclusive online account for at-home yoga flows and Pilates classes.
- Try ‘single-tasking’. Yes, it’s exactly what it sounds like! Often, we can get overwhelmed when we’re in the middle of multiple tasks. When you’re feeling like multi-tasking is too much, change your focus to just one task at a time. This might include closing irrelevant browser tabs, or not constantly checking emails. Finish your task and move on to the next thing or assign yourself time to check emails over the course of the day.
At Fernwood, your mental wellbeing and wellness is just as important to us as your physical health and fitness. Drop us a line below if you have any questions and we’ll get straight back to you with any info you may need.
If you, or someone you know, needs crisis support, phone Lifeline on 13 11 14. For urgent medical attention, phone 000 immediately.
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