3 Ways To Unwind Mindfully
As Buddha once said:
-Be Where you are. Otherwise, you will miss your life.
Living in the moment & enjoying what you have is almost as important if not more important than planning out for the long run. 63% of Americans face daily stress about their financial, physical, mental, and emotional wellbeing. By making sure you secure your assets and interests, that's one less stressor to worry about allowing you to live in the moment. Oftentimes, we find it hard to be in the moment & when we do get a chance to relax, we are often presented with far too many distractions that do not let our minds fully rest (i.e.: watching distracting shows, browsing social media mindlessly, finding distractions, etc.)
While it is important to get adequate rest & spend time on hobbies, there is a distinction between healthy relaxation methods and short-term distractions. I find mindful meditation, breathing exercises & engaging with your senses are often helpful for working moms & busy professionals who also have to care for their families. Below are 3 simple, quick & effective mindful meditation techniques that not only help you unwind mindfully and give your brain the complete rest it needs throughout the day but also allow you to recharge completely and tackle all your tasks with greater focus.
Bodyscan (10-15 mins)
This practice is best done when unwinding after a long day and preparing your mind, body & soul for deep, restful sleep. To start, find a quiet area where you can lay on your back with your legs extended & your arms at your sides, palms facing up comfortably. Close your eyes & shift your focus slowly & mindfully onto each part of your body, working your way up from your toes all the way to your head. Spend time feeling any sensations, emotions, or thoughts associated with each part of your body and take extra time in any parts that you feel need more attention. Focus on mindfully unwinding all of the day’s stressors as you prepare your mind and body for deep rest
Sitting/Sensory Meditation (5-10 mins)
Unlike a bodyscan, this practice can be done in a much shorter amount of time therefore is better done when you are in need of a short reset during a busy workday or a period of time where you are feeling overly stressed. To begin, find a quiet area where you can sit comfortably with your back straight, feet flat on the floor, and place your hands in your lap with your palms facing down. Once you’re comfortable, close your eyes and start by inhaling deeply through your nose, focusing on your breath moving through your body and filling up your lungs. Hold your breath for a brief moment allowing your body to experience this moment then proceed to exhale out through your mouth. If any physical sensations or thoughts interrupt your meditation, note the experience & find yourself shifting your focus once more to your breath. Repeat this breathing pattern as many times as needed. You should be left feeling rejuvenated & refreshed.
Walking meditation (10-15 mins)
Similar to the sitting/sensory meditation practice, this practice can be done periodically throughout the day and is especially good for those working jobs/spending large amounts of time seated at a desk. By connecting an exercise to your body & allowing your muscles to activate, you are allowing your mind to explore a different outlet for relaxation. To begin, find an area 10-20 feet in length and start by walking slowly. With each step, focus on the very experience of walking, being aware of the sensations of standing & the subtle movements that keep your balance. Focus on how your feet feel inside your shoe (or along the Earth if you are doing this practice barefoot) and how your weight shifts with each step. Once you have reached the end of the path, turn and continue your walking practice, maintaining awareness of your sensations and repeating as many times as needed. This practice should leave you feeling more energized than the other two and is often done best at the start of the day or after long periods of being seated.
Key Takeaways
To conclude, we believe that it is important to plan for the future & ensure that you and your loved ones are safe during unforeseen emergencies. In the same sense, we believe that it is equally as important to find meaningful and mindful ways to find relaxation and regain focus through small practices. The overall takeaway from these practices is that while mindlessly “vegging out” in front of the TV or scrolling away on social media may seem like an effective break, it is still bombarding our brains with information. By focusing on healthier ways to disconnect our minds from the external world and focusing on our own recuperation and rejuvenation, it is much more effective at regaining and recentering our focus.
It is with this framework in mind that we invite you to sit down with us for a free consultation so that you can have the conversations you need to have in order to ensure that you have a concrete plan for the well-being of you and your loved ones. By doing so, not only are you preparing for any unforeseen circumstances but you are also putting your mind at ease and allowing yourself to live more fully in the present.