Experiencing burnout? Feeling overwhelmed? Stressed out at home, with work or with school? This article includes mindfulness exercises to help cope with stress, as well as articles and videos that include how-to guides explaining each specific exercise!
Seated Breath Meditation: Stand, sit or lay in a comfortable position, and focus on your breathing. Inhale and exhale, keep your eyes open or closed and practice this exercise for about five minutes.
Check out https://www.mindful.org/meditation/mindfulness-getting-started/ for a five-minute audio breath meditation.
Body Scan: Sit in a comfortable position, slow down your breathing and then begin breathing with your stomach instead of from your chest. Bring your attention to your feet, and pay attention to any tension. Then, scan your body from your feet to your head.
Check out these YouTube videos for body scan meditations.
Mindful Walking: Walk at a natural pace, pay attention to surrounding sounds, change your focus to visual sights and become aware of all your surroundings. Bring your awareness back to the sensation of your walk.
Check out https://www.tarabrach.com/wp-content/uploads/pdf/Walking-Meditation-Instructions.pdf for written and audio instructions on how to take a mindful walk.
Self-Compassion Meditations: There are a few ways to practice self-compassion by thinking about what you deserve, caring for your body, caring for your mind and caring for your emotions.
Check out these YouTube videos for self compassion meditations.
Take a look at https://portlandpsychotherapy.com/self-compassion-meditations/ and https://portlandpsychotherapy.com/self-compassion-meditations/ for self-compassion guides and exercises.
Gratitude Practice: Notice good things, look for them and appreciate them. Express gratitude toward yourself, or thank someone.
Check out https://www.developgoodhabits.com/gratitude-journal-prompts/ for gratitude journal prompts.
Here is a list of some mindfulness and meditation apps: Insight Timer, Aura, Simple Habit, BetterMe, Breathe, Let’s Meditate, Calm, Stop Breathe & Think, Mind Body, Headspace, Liberate and Smiling Mind. I highly recommend giving them a try!