The alarm situation created by the Covid-19 health emergency has generated worldwide feelings of concern, stress, and uncertainty that – if not managed correctly – can lead to psychological disorders and depression. Fortunately, there are tools and techniques grouped under the name “mindfulness” that promote the use of mindfulness to balance the pressures and external stimuli of daily life.
Mindfulness, often used as a therapeutic technique, is a state of mind that is achieved by focusing awareness on the present moment, while calmly acknowledging and accepting feelings, thoughts, and bodily sensations.
Meditation and yoga have been shown to promote this state of mindfulness, which can improve symptoms of depression, anxiety, and even cognitive abilities. These exercises can also help improve your focus and outlook on life, especially when combined with regular exercise and good nutrition.
Yoga And Relaxation
Working from home and being confined for weeks is not easy. After a long day of teleworking and being surrounded by many other external stimuli, a gentle yoga routine can be the key to clearing the mind and relaxing the body. It’s also a great way to start the day with energy and optimism.
According to the Harvard Health publication, some of the benefits of practicing yoga are lowering the heart rate, creating greater awareness about breathing, lowering blood pressure, increasing blood flow to the intestines, improving the digestive process, and, above all, a greater focus on the mind in the present.
Easy And Effective Meditation
There are many techniques and schools of thought associated with meditation. The global company specializing in nutrition and healthy lifestyle, Herbalife Nutrition, has put together some practical tips that help calm the mind and leave worries behind:
- You can meditate anywhere, even in noisy places. In the real world, and especially in a home with children, finding complete silence is an almost impossible task. Fortunately, it is not essential to meditate.
- Try to stay away from phones, computers, and other devices that can create major distractions.
- You just need a good disposition to meditate. Yoga mats or blankets are just accessories.
- Choose a comfortable place to sit or lie down, depending on the position you prefer to adopt. You can also choose to keep your eyes closed or open.
- Work on the breathing technique that works best for you. It can be belly or nose breathing or even combine both styles. You can apply them from the beginning of the meditation or later when you feel more comfortable.
- Focus on your breathing: Feel the air moving in and out of your body.
- Refrain from routine while you are meditating. Free your mind from to-dos or future goals and focus only on the present moment.
- Have a keyword or two that will help you relax or guide you toward a positive sense of well-being. Sometimes the use of mantras can be replaced by the memory of pleasant melodies that transport you to a moment of happiness and peace.
- Try to get 20 minutes once or twice a day to meditate. As with yoga and exercise, meditation requires constant practice to begin to notice its results.
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