5 Mindfulness exercises To calm your anxiety

«Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Our mind takes flight, we lose touch with our body, and pretty soon we’re engrossed in obsessive thoughts about something that just happened or fretting about the future. And that makes us anxious. Below are five simple mindfulness practices and grounding techniques that you can incorporate into your daily life.»

1. BREATH AWARENESS

it’s just an awareness of how you are breathing. Focus on notice any movement of your body as you breathe in and out slowly.

2. PROGRESSIVE BREATHING

It expands your control over your breath following a simple pattern:

breathe in, hold,
breathe out…
breathe in, hold,
breathe out.

Start with just 1 second intervals to get the hang of it and as you begin to feel comfortable, you can add a second to each interval

3. BODY SCAN

It’s a meditation technique where you bring attention to your body, noticing different sensations , as your mentally scan down from head to toes.
the most important thing is bringing your awareness to your body.

4. STRANGER OBJECTS

You can use any object, choose it, take it and imagine you have never seen it before. You have no idea what it is, only what your senses can perceive of it.

Notice how the object feels, its weight, its texture. Imagine that this is the first time you have ever held this object.

5. BREATHING COLORS

Breathing colors is a modification of the breath awareness practice.

Imagine that your breath has a color, whatever color you choose, and as it moves in and out of your body, you see that color.

Imagine the color become bolder with each breath you give it.

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