Taking a 15-minute Mindful break
We all need some headspace at some point in our day and research has shown that taking a short break, even just 15 minutes, can be incredibly beneficial and help to improve focus and decrease symptoms of stress and anxiety.
Here are a few easy ways to bring a little mindfulness into your day.
Mindful walking
Going for a walk is often said to clear your head, the benefits of walking impact far more than just our physical health. So the next time you decide you need to clear your head and go for a walk try this simple way of mindful walking. Instead of focusing on the end goal taking in the present moment as you move through your surroundings, as you walk notice the sensations of the body. Start at the feet, how do they feel as you walk? Move your attention upwards and notice how your muscles instinctively react as you’re walking to the change in weight and balance. Perhaps you notice your arms swinging by your sides as you walk.
Use your senses and become more aware of your surroundings, enjoy and fully take in the sights, sounds, and smells. Just by bringing awareness to the things that surround you can fully sink into the present moment.
Check in with your breath
Taking time for yourself reconnecting with your breath can make a big difference in feeling revitalised or sluggish for the rest of your day. Checking in with the breath to help increase your concentration and clarity for work, school, and general productivity.
Close your eyes and bring your intention inwards, notice where you breath is in your body. As your breath becomes slower and smoother, imagine sending your breath to that area on your inhalation. Imagine a knot loosening as your exhale. Repeat this cycle with each inhalation and exhalation.
Body scan
Start sitting comfortably or better yet, lie down. Close down the eyes and notice the breath, start to breathe more deeply and slowly. Focusing your attention first on your feet. Taking deep, slow breaths as you focus your awareness on that area of your body. And as if you are scanning your body you move your attention slowly up. With each move in your attention notice how each part of your body feels as you breathe slowly: gradually moving up through your feet until you reach the top of your head. Notice how your body feels and where you're holding tension or stress.
Guided meditation
Sitting in meditation can often be a daunting task, so when there’s someone to guide you through the process it takes the anxiety out of the situation. There are many amazing and free resources to get your daily guided meditations from such as; Headspace, Calm or the Chopra Centre being just a few of the ones available, with many more free ones on YouTube around for getting your 15 minutes of calm.