1 minute mindfulness exercise proven effective for instant calm – even in a room full of noise!

In the middle of the day, amidst all the chaos around or within you, if you feel lost, unfocused or overwhelmed then I am going to tell you a powerful 1 minute mindfulness exercise that can make you feel at peace even if you are in a room full of noise!

Mindfulness

Being mindful means being aware of what you are sensing in the moment and how you are feeling.

It involves making your mind and body act in sync. Physically, you may be present but mentally you might not be able to focus, feel detached from whatever is going around you. Doing this exercise can help you feel one with the environment you are in and make you be more present.

Importance of this exercise.

This simple technique is perfect for beginners to understand the practice of mindfulness meditation and the ability of this exercise to be performed anywhere no matter where you are is like the cherry on top.

What is the 1 minute mindfulness exercise?

Close your eyes, listen to the sounds around you and make a mental note of everything that you hear.

Suppose you hear someone talking-recognize that! You hear the birds outside the window or a car’s horn, say it in your mind whatever it is that you hear as and when you hear it.

Doing this will heighten your senses and help you feel focused. By the time you open your eyes, you are bound to feel more relaxed and much more present in the moment.

1 minute mindfulness exercise

It’s not necessary to do this in the morning or at any specific time. You should take a minute out of your day any time you think you need to clear your head or when start to feel overwhelmed by life’s many pressures.

Practicing mindfulness is one of the many factors leading to good mental health and can also help with avoiding overthinking. Overthinking is a major issue causing stress and anxiety thus dealing with it is extremely important. In one of my previous posts I have taught how to stop overthinking in 3 simple steps.

I am certain that once you start practicing the 1 minute mindfulness exercise you will start to notice the change in you from the very next minute!

Best,

Kiara Roy

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How to stop overthinking and relax – in 3 steps

Overthinking is like a sinkhole that gets us badly trapped. Tragic imagery, right? But that’s what we keep doing to ourselves. We let ourselves get trapped into the sinkhole of overthinking.

There’s a point when thinking turns into overthinking. When do we cross that bridge between thinking and overthinking?

Overthinking to me would mean repeatedly thinking about something that is beyond our control. When we plan, we think about the things under our control, the things we have to do. When we start thinking about the things beyond our control, we only add to the stress and anxiety and that is when we enter the overthinking stage.

When I catch myself slipping into the overthinking stage, here’s what I do that might help you as well :

1. Journaling or talking to someone

Our minds take in a lot of information. There’s a whirlwind of thoughts, all disorderly and scattered. Journaling aims to bring order in our thoughts.

You will notice a certain calmness and clarity of thought after writing. You can jot down words, make tree diagrams, do whatever that works for you. The aim is find an outlet to calm the racing thoughts so even if you achieve that by talking to someone, then do that.

2. Do the next thing you can.

After you have taken the time to journal and after assessing the situation with some clarity if you think there’s something that you can do about it, then do it.

If we think we have a solution in front of us then we should focus all our energy in doing it rather than worrying and overthinking because if there’s something we can do, then why worry?

3. Realizing that overthinking is not helpful.

overthinking

If something is beyond your control then overthinking is absolutely of no use. If you find yourself in a situation where there’s nothing else that you can do, when you know that you have done your current best and the outcome is something that you have no control over, then why worry? It would only cause avoidable anxiety and stress.

It’s extremely necessary to catch yourself when you start to overthink and follow the above steps in order to get yourself off the track of unnecessary overthinking and relax.

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How you can handle feelings of insecurity with a simple shift in perspective.

Insecurity is a bug that gets to everyone regardless of their age and profession. So don’t worry, you’re not alone! It is a feeling of inadequacy that makes us second guess ourselves. Not the most pleasant of emotions and you want to get rid of it but it keeps creeping up on you now and then , just like a second-rate Mojo Jojo.

Why is it dangerous?

Second guessing ourselves is not the only harm it is causing us. Think of all the joy that is sucked out, all the time we waste by letting our insecurities get the best of us. We lose a lot of opportunities, want to go and hide but most importantly we start to lose our voice, the essence of who we are.

What can you do ?

 As Children and as adults, we all have at some point in our lives compared ourselves with someone. Maybe a friend, maybe a cousin.The feeling is horrible, I know, and of no use at all. It’s not helping you or anyone. 

The person you are comparing yourself to might be good at xyz thing and that is great because everyone is unique which leaves you free to discover your own powers

The more and better you know yourself and the things that you can do, the less you feel the need to compare yourself with someone else. 

Insecurity about being judged.

People judge and have opinions about that goal you couldn’t achieve this year, you’re too fat, too thin, too tall, too short, etcetera. Such circumstances inevitably lead to feelings of insecurity and could do more damage if not put in check sooner. 

Sometimes we cannot immediately change what has happened but we can change our perspective. Turn your insecurity as a inspiration for yourself and for others for how you are handling it. How you are not bogged down by the judgements from others, how you are surviving despite the many hurdles. Inspire yourself! 

The next time insecurity creeps in, remember to have a little shift in perspective because anything other than this is just not that way it’s done