In an increasingly overstimulating (and let\u2019s face it, rage-inducing) world, it\u2019s never been more important to find ways to protect your peace.\u00a0<\/p>\n
Words by Hannah Vanderheide, at body+soul<\/a>.<\/p>\n \u00a0<\/p>\n Do you catch yourself turning blind with rage at the sight of your partner\u2019s dirty plate in the sink? Stopped just short of flipping the bird at that guy who cut you off this morning? Firstly, fair enough that guy was a jerk, secondly, now might be a good time to take control of your calm.<\/p>\n Start by taking a deep breath through your nose. Okay, now slowly let it out through your mouth. You just meditated! Nice one.<\/p>\n Now that you\u2019re halfway to becoming Gandhi himself, let\u2019s take a deeper look at the hype around mindfulness meditation and explore some expert-backed approaches to making mindfulness your thing this year.<\/p>\n \u00a0<\/p>\n It\u2019s easy to dismiss mindfulness as one of those woo-woo buzzwords influencers like to throw around when they\u2019re busy trying to sell you something. But the truth is much simpler (and cheaper) than you might think.<\/p>\n With roots in Buddhism<\/a>, the practice has been around for thousands of years, and the breadth of its benefits is still being uncovered. It\u2019s now used across religious and secular spaces as a means for enhancing wellbeing and controlling the body\u2019s physical and emotional stress response.<\/p>\n In its simplest form, mindfulness involves cultivating a non-judgemental awareness of our thoughts, feelings and environment to better regulate our nervous system response.<\/p>\n \u201cMindfulness practices are like hitting the reset button for your brain,\u201d says Heidi Horne<\/a>, happiness and mindfulness speaker, mindset specialist and meditation coach.<\/p>\n \u201cIn our fast-paced world, our minds can often feel like they\u2019re overloaded with sticky notes, or like we have too many tabs open on a computer, leading to what\u2019s often called \u2018monkey mind\u2019 \u2013 a state of constant, restless thinking. Mindfulness offers a moment to pause and reconnect with ourselves,\u201d she explains.<\/p>\n \u00a0<\/p>\n Pic via Getty Images.<\/p>\n \u00a0<\/p>\n \u201cMeditation for me was a total game changer for my nervous system,\u201d says Rich Muir, a stress-reduction and meditation teacher from Eden Health Retreat<\/a> in sunny Queensland. In his 30s, he was hit with chronic fatigue (ME\/CFS), and after going down multiple rabbit holes to find something that helped, Muir says meditation proved to be vital in providing his nervous system with the \u201cdeep rest\u201d it needed.<\/p>\n \u201cI also love seeing the impact it has on others,\u201d he shares, \u201cit can be profound when people start to realise how much power they have in controlling their nervous system.\u00a0 To see someone crippled by stress and anxiety within weeks, gain a new lease on life as they learn to avoid triggering the stress response in situations that do not warrant it.\u201d<\/p>\n Muir\u2019s experience is not unique, a meta-analysis<\/a> of 20 studies relating to the impact of mindfulness interventions on chronic health conditions found that mindfulness-based stress reduction practises have had a positive impact on chronically ill populations.<\/p>\n Research<\/a> has also shown mindfulness can reduce emotional exhaustion and improve overall job satisfaction \u2013 one of the many reasons Horne grounds her corporate coaching in the principles of mindfulness. \u201cIt\u2019s not just about reducing stress,\u201d she explains. \u201cIt\u2019s about enhancing our overall well-being, boosting our focus, and even improving our relationships\u201d.<\/p>\n Beyond stress reduction, Horne says some of the many benefits of mindfulness include improved mental clarity, emotional intelligence (and, importantly, emotional regulation), and greater peace and overall well-being \u2013 sounds pretty bloody good to me!<\/p>\n \u00a0<\/p>\n One of the beautiful things about mindfulness is how accessible it is, it doesn\u2019t cost anything to start, and it can be as simple as a few minutes per day.<\/p>\n \u201cLife is busy! But stress management is crucial,\u201d says Horne. \u201cHere\u2019s a simple tip: start small. Integrate mindfulness into your existing routines. For instance, take a few deep breaths before you check your email in the morning.<\/p>\n \u201cWhile you\u2019re waiting for your coffee to brew, try a quick body scan to notice any tension. During your commute, instead of scrolling through your phone, listen to a calming podcast or just focus on your surroundings. These small moments of mindfulness can add up, creating pockets of calm in your day without requiring extra time.\u201d<\/p>\n \u00a0<\/p>\n Below, Heidi Horne shares five of her go-to mindfulness moves to get us started. These can all be performed for as little as a few minutes, so they\u2019re ideal for even the busiest among us.<\/p>\n Inhale through your nose for 4 seconds. Benefits<\/p>\n Reduces anxiety \u2013 this breathing technique activates the parasympathetic nervous system, which helps to calm the mind and reduce stress. \u00a0<\/p>\n Pic via Getty Images.<\/p>\n \u00a0<\/p>\n Method<\/p>\n Inhale for 4 seconds. Benefits<\/p>\n Enhances focus \u2013 box breathing helps to centre your mind and improve concentration, making it a great tool for stressful situations or before a big presentation. \u00a0<\/p>\n Method<\/p>\n Sit or Stand quietly and notice:<\/p>\n 5 things you can see. Benefits<\/p>\n Brings you to the present moment \u2013 this exercise helps to anchor you in the here and now, which is especially useful during moments of high stress or anxiety. \u00a0<\/p>\n Method<\/p>\n Simply move through your body part by part, tensing and then relaxing each muscle group from your toes to your head.<\/p>\n Benefits<\/p>\n Releases physical tension \u2013 this technique systematically targets and releases tension held in various muscle groups, promoting overall physical relaxation. \u00a0<\/p>\n By now you might have picked up that becoming a master of mindfulness begins with just a few minutes out of your day.<\/p>\n Muir is a big believer in starting to prioritise meditation before our stress hits a critical point. \u201cThis practice acts like a release valve,\u201d he explains, \u201cit\u2019s crucial to start now, before our bodies reach a breaking point, requiring more drastic measures to \u2018fix the car once it\u2019s blown a head gasket.\u2019\u201d<\/p>\n As we go about our daily lives, Muir says a lot of us are unknowingly \u201cover-breathing\u201d which can put unnecessary strain on our nervous systems. To combat this, he suggests bringing it back to one of the fundamentals of mindfulness practice.<\/p>\n \u201cOne of the simplest things people can do at any time is bring their awareness to their breath, especially in stressful situations. Slow down your breathing, focusing on slow inhales and longer exhales. By controlling our breath, we can significantly reduce stress and promote calm.\u201d<\/p>\n \u00a0<\/p>\n Read More:<\/strong><\/p>\n \u00a0<\/p>\n This article first appeared on Body+Soul, which features articles that are dedicated to helping you find the right product at the right price. They may receive revenue from affiliate and advertising partnerships for sharing this content and when you make a purchase. Learn more<\/a><\/p>\n The post Are you an angry person? Here\u2019s how to find your inner calm<\/a> appeared first on Stockhead<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"So, what is \u2018mindfulness\u2019?\u00a0<\/h2>\n
How can mindfulness help?\u00a0<\/h2>\n
Okay, I\u2019m sold, where do I start?<\/h2>\n
Mindfulness exercises to suit your lifestyle<\/h2>\n
The 4-7-8 Breath<\/h3>\n
\nHold your breath for 7 seconds.
\nExhale through your mouth for 8 seconds.
\nRepeat 3-4 times.<\/p>\n
\nImproves sleep \u2013 practising 4-7-8 breathing before bedtime can promote relaxation and improve the quality of your sleep.
\nRegulates the nervous system \u2013 by slowing your breathing and heart rate, this technique can help regulate the nervous system, contributing to overall well-being.<\/p>\nBox breathing<\/h3>\n
\nHold for 4 seconds.
\nExhale for 4 seconds.
\nHold for 4 seconds.
\nRepeat for a few cycles.<\/p>\n
\nBalances emotions \u2013 this technique helps to regulate the autonomic nervous system, which can stabilise mood and enhance emotional resilience.
\nIncreases oxygenation \u2013 by controlling your breathing, you increase the efficiency of oxygen exchange, which can boost overall energy levels.<\/p>\nGrounding exercise \u2013 five senses<\/h2>\n
\n4 things you can touch.
\n3 things you can hear.
\n2 things you can smell.
\n1 thing you can taste.<\/p>\n
\nReduces overthinking \u2013 by focusing on your senses, you can break the cycle of rumination and give your mind a break from constant thinking.
\nEnhances sensory awareness \u2013 this practice helps to sharpen your awareness of your surroundings, which can improve mindfulness and overall well-being.<\/p>\nProgressive muscle relaxation<\/h3>\n
\nPromotes relaxation \u2013 by focusing on the contrast between tension and relaxation, this practice helps to enhance your awareness of physical sensations and deepen your state of relaxation.
\nReduces stress and anxiety \u2013 progressive muscle relaxation activates the parasympathetic nervous system, helping to calm the mind and reduce feelings of stress and anxiety.
\nImproves sleep quality \u2013 regular practice can lead to better sleep by reducing muscle tension and calming the nervous system before bedtime.<\/p>\nWhat if I\u2019m too busy to meditate?<\/h2>\n
Turns out mouth breathing can actually change the shape of your face<\/a><\/h4>\n
Why breathing through your mouth can make you seriously sick<\/a><\/h4>\n
What is Kapal Bhati Pranayama, the ancient breathing technique that may help you lose weight?<\/a><\/h4>\n