1. Focus on your breathing
Sit in a chair that you find comfortable and have your feet flat on the floor. Now spend one or two minutes simply breathing slowly, in and out. Focus on your breathing, nothing else. Let the air travel in through your mouth, down your windpipe and then into your lungs. Now feel your body move as you exhale. Some thoughts may try to distract you from your breathing – just let them pass. You can then shift your attention back to your breathing. After some practise, you can do this without any interruptions – immersing yourself in the act of breathing.
2. Go outside for a walk
Mediation can happen while walking. All you need to do is simply focus on each step you take. Feel your legs when they move and hit the ground. Try to focus on walking and your surroundings (the warm sun, cool breeze or the birds chirping in the trees). When your other thoughts start popping into your head, regain your focus on walking. Focusing on something that’s typically done on autopilot is really refreshing. This is because you can turn off the many other thoughts that dominate your attention. You can use the same technique on other tasks like eating, brushing your teeth or even combing your hair.
3. Repeat positive affirmations
One of the main aims of mindfulness is to calm your thoughts. A great way to achieve this is to think of something positive to say about yourself and repeat it over and over. Something simple like “I can do this” is a great place to start. These thoughts can keep you grounded while building up your confidence a little, which can’t hurt!
4. Interrupt the cycle of stress
Whenever you are feeling overwhelmed, stuck or stressed out, it can be the perfect time to practise mindfulness. This can be done nearly anywhere. Just stop what you’re doing and practise your favourite technique (for example, deep breathing, walking or positive affirmations). Even doing this for a few minutes can make a massive difference to your stress levels.