Are you full of worry, anxiety and stress due to uncertainty, causing your emotional wellbeing to suffer? Resulting in your health deteriorating from a lack of sleep, poor diet, no exercise and being emotionally exhausted. An easy solution to this is mindfulness to improve your emotional wellbeing, replenish energy and help you relax.
Mindfulness and meditation are terms thrown around lightly.
However, they are powerful activities you can easily integrate into your daily routine. Research has shown numerous benefits of mindfulness and meditation which makes them great tools to take advantage of right now. Additionally, the mind-body connection is very powerful and putting the work into your mind can improve all areas of your health.
With global closures and lockdowns, the usual solutions to your stress and anxiety may not be available. Therefore, activities that you can implement right now and easily are important to improve your emotional wellbeing and health.
What is Emotional Wellbeing and Why do You Need it?
Wellbeing is a personal sense of balance, wholeness and strength. This extends to any area of your life such a health, relationships, financially, career, and overall life. Emotional wellbeing does not necessarily mean you are happy all the time. You are going to face ups and downs.
During this pandemic, some of these life aspects may feel out of balance. In particular, your emotional health. This is the kind of down and distress you can be facing now.
Studies have shown that emotional distress can lead to being more susceptible to physical illness. Further solidified by people’s tendencies to receive emotional distress with smoking, drinking and fatty foods.
However, it is your ability to face your emotions, especially the negative ones, that contributes to your wellbeing. This ensures that you are not overwhelmed by them and have an understanding of these emotions. Including why and where they came from and how you can overcome and work through them.
Through mindfulness, you can build emotional intelligence, wellbeing and personal understanding. This can encourage you to take charge in other areas of your life with a renewed mindset. Resulting in improvements in your physical and mental health as well as promoting overall balance and wholeness.
Mindfulness originates from Buddhism, often comes hand in hand with meditation. They are very similar however, meditation is an activity that you may do once a day. Whereas, mindfulness is something you carry with you throughout the day.
Other studies have shown that meditation and mindfulness can make you better able to deal with adverse situations, depression and anxiety. This can lead you becoming more resilient and maintain a positive and healthy attitude. In uncertainty, mindfulness can be an excellent tool to improve your mindset and life.
There are many ways you can apply mindfulness throughout your day. These are the most beneficial for your emotional wellbeing.
Focused attention is one of the most significant and universal mindfulness techniques.
This activity is where you bring your attention and thoughts to the present. To focus on the actions you are taking and be fully present and aware in your body. Even in the simplest of tasks like hanging out the washing be aware of everything.
How are you breathing? Deep or shallow, fast or slow?
How does your body feel? Feel each muscle move and stretch, do you have any pain?
How do the objects in your hands feel or your clothing on your skin?
What does your breath feel like? Is deep or shallow, shaky or stead?
What sounds do you hear?
How are the colors you see? Are they vibrant or dull?
Practicing focused attention brings you fully into the moment. Growing your sense of self awareness and presence in your body. The more often you practice this, the easier it will be to naturally feel more present and self-aware.
Your breath is a pivotal focus point too. Breath is very important in mindfulness because it is a strong anchor to the present moment. It is often a focus of meditation to ground you and this focus can be carried on easily throughout your day.
Additionally, this practice enables your conscious mind to rest and silences any overthinking and spiralling thoughts. Sometimes your mind can be absolute chaos. Resulting in poor sleep, seeking relief in bad habits and imbalance in your physical and emotional wellbeing.
Focused attention and attentive breathing provides emotional and mental rest. As well as a feeling of strength and bringing your energy back to yourself. Creating a sense of empowerment and relaxing any stress from your physical body and mind.
This will greatly improve your emotional wellbeing as your thoughts and emotions are more controlled. Therefore, nurturing an inner balance that you may need.
Focused attention also helps brings your attention to even the smallest things. This practice can make you more aware and appreciative of where you are now and everything you have.
In addition, you can add gratitude practice to your daily life. Often gratitude is used in journaling however, it can also be used in thankful thoughts at any point in the day.
Gratitude practice can be done in various ways.
For example, thinking of at least three things you are thankful for every day. Including the people in your life, your body, your experiences and what you have. Or speaking to the people you are grateful and tell them all reasons you are grateful for them.
This kind of mindfulness generates perspective and appreciation that you might not have had before. Removing any thoughts and emotions of selfishness, or desire for more and stress from body and mind. Instead nurturing love and kindness towards yourself and others.
Gratitude can transform your emotional wellbeing into a more positive and balanced wellbeing. As well as generating a sense of wholeness when you feel that your life is full of gifts every day and you are not lacking but living in abundance.
Mindfulness is also a powerful tool to use to recognise your emotions. When you create more self awareness through focused attention, you will be aware of your emotions too.
Emotion is felt physically. From the racing of your heart in stressful situations to cold sensations when scared to warmth that fills you from love. These sensations can be subtle and overwhelming.
Therefore, in any situation that triggers emotion, you can mindfully take a moment to feel that emotion. Feel what it does to your body and that state that it puts you in physically and mentally. This is referred to as your physiology.
When you mindfully pause, it gives you time to evaluate your emotion and understand where it originated and why. With this knowledge you can react appropriately to others and also communicate better.
In addition, you can choose to change your physiology to feel differently. Perhaps when feeling anxious it can make your shoulders hunch forward. Change this by taking a deep breath, pulling your shoulders back and smiling. These physical acts can change your emotion and thoughts to that state.
Therefore, changing your wellbeing almost instantly into a more positive and personally empowered wellbeing.
Time to Nurture your Emotional Wellbeing with Mindfulness
With the three powerful techniques, mindfulness can change your life. Using focused attention, gratitude and recognition of your emotions, you can improve your emotional wellbeing.
The benefits of mindfulness and meditation are notable. The ease that both exercises can be applied in your life makes the benefits worth it. It is all in your hands and is your responsibility.
Join Panache Desai each weekday morning for support in reconnecting to the wellspring of calm and peace that lives within you and that has the power to counterbalance all of the fear, panic, and uncertainty that currently engulfs the world.
Designed To Move You From Survival and Fear to Safety and Peace. Available Monday - Friday. Meditation begins at 9 AM. Access early to hear Panache's monologue - around 8:30 AM.
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