Mindfulness exercises are also known as tricks or hacks. There are specific exercises that you can do or trick your mind to come out of an anxiety phase. Here are a few good ones to try today.
– The mind can be calmed by being mindful of objects that sway. When you are indoors, dim the lights and light a nice scented candle. Sit comfortably and start to watch the flame flicker. Be mindful of your breathe as you calmly bring air in and out, while taking note of the flame moving from side to side and up and down.
This exercise can be done outdoors on a windy day or during a winter storm. On a windy day, when you need to relieve anxiety, sit quietly and watch a flower or tree branch as the wind moves it.
On winter days, dress warmly and then watch as the wind blows snowflakes downward or watch the snow as it blows across the pavement. Allow your mind to slow down and track the snow as it moves in circular patterns or sweeps across the street as if a wave in the ocean.
During these exercises release any other thoughts from your mind and focus on the patterns. If you begin to drift to your problems, take a deep breath and come back to the patterns.
This exercise also helps you to connect to nature when done outdoors, with the wind on your face and even a snowflake on your cheek.
– We connect to people all the time. Connecting to ourselves and to the earth is a lifestyle that many of us have lost touch with. Anxiety can cause many issues and being mindful of who we are and how our bodies work, can ease the symptoms.
The idea of shoes and tight socks is actually relatively new in our existence. Our ancestors were barefoot and as such they were “grounded to the earth.” This term comes from having bare feet sinking in the earth or grass in order to pick up the earths electrical vibrations. Studies have shown that standing in earth, sand or grass transfers electrons to the body. Research is also being done on how earthing can help with inflammation and chronic pain. When you are mindful of how the bare foot feels when it sinks down in the earth or sand, it helps to reduce anxiety. You can simulate the experience indoors by standing barefoot on plush carpet, thick foam or a piece of sheepskin.
Stand on whatever you choose, with bare feet. Close your eyes and be mindful of your breath going in and out. As you begin to relax, allow your focus to drift to your feet. Be mindful of the sensation of the material against your feet. In your mind’s eye, see healing power coming into your feet and up throughout your body. Remember to breathe calmly during the process.
– The next exercise is one that can be done with children. When you are feeling anxiety, it is something that your children will pick up on. They know that something is wrong and may even consider that they have done something wrong and caused this emotion they sense from you. To use mindfulness to move from anxiety to calmness around your children, try playing a special game.
Gather in a place where you can move and tell everyone to dance and shake their body. Let everyone go for a minute and then say “Frozen.” Ask your child or children to say what they feel in their body and then take your turn. Does anyone feel tingling in their arms and hands? Does anyone feel a bit dizzy? How does your breathing feel, are you or your children huffing and puffing? Who giggled first?
This exercise can help not only you but your children understand how to be mindful and it is great for relieving anxiety.
