Being intentionally focused in the present moment can provide innumerable health benefits.

Simple mindful acts like rhythmically breathing (especially fresh air) and focusing on appreciation can lower blood pressure and help ease anxiety and depression.

MINDFULNESS TECHNIQUES:

work in the moments of stress
may help ease the effects of past stressors
are free to use
require little to no assistance
can be done anywhere, anytime
support your mental, physical, and spiritual health
work for adults and children
may positively affect some relationships
may alter genes - for the better!

PRACTICE: KEEP IT SIMPLE + MINDFUL.

Go outside.
Focus on something you’re looking forward to. (That might mean finding something to look forward to.)
Recall a fun memory.
Imagine being somewhere beautiful. Focus on the details.
Call a friend.
Take a walk, dance, or exercise. Just move.
Sing or hum a sweet song.
Trade worry for hope and write down what’s going well.

PRACTICAL WAYS TO CREATE MINDFUL MOMENTS:

Clients report that they feel more relaxed, calm, and less overwhelmed when they use mindfulness techniques, like deep breathing, gratitude journaling, and enjoying movement.

Here are a few practical tips for being more mindful.

Set a reminder alarm to help build mindfulness habits. Alarms to stretch, hydrate, and breathe are supportive to improving health.
Bring mindfulness into stress. Angry, frustrated, or overwhelmed? Consider it an ideal time for a mindful moment. It’s an excellent way to regain clarity and self-control.
Breathe. Aside from giving the brain more oxygen, stretching and expanding the lungs more fully, and calming racing thoughts, breathing better just feels good. Try taking 5 deep breaths where the exhale is twice as long as the inhale. {Inhale 1, 2, 3, 4. Exhale 1, 2, 3, 4, 5, 6, 7, 8.}.
Take frequent breaks outside and use them as an excuse to breathe in fresh air and boost vitamin D. Sunlight offers unique health benefits.
Be mindful of inputs and what’s consumed. Nourishing foods nourish the body. Junk foods junk the mind and body. What you eat, listen to, and watch all have an effect on health.
Here are 22 other mindfulness ideas from PositivePsychology.com.

THE EFFECTS OF GLOBAL STRESS:

We receive massive amounts of information instantly and globally. Fires, floods, earthquakes, missiles, illnesses, and dramatic politics have become part of our everyday reality through media. Simply watching the news can have a negative effect on health.

If the news is getting you down, it’s healthy to change the channel, or turn it off.

Let’s work together.

Incorporating mindfulness into a daily self-care routine is a wellness must-do, especially if you are a caregiver, worry-wort, over-thinker, or deep feeler.

I’d love to know your favorite mindfulness technique.

Please share this article if you know someone who might enjoy knowing that better health is a side effect of better self-care and mindfulness.

I help people create a more peaceful, meaningful, and intentional life.

Can I help you?

Email relax@weavingalchemy.com to connect about holistic coaching services.

WHAT THE SCIENCE SAYS…

ARTICLES THAT DEMONSTRATE HOW MINDFULNESS CAN IMPROVE HEALTH AND WELL-BEING:

The Mind-Heart-Body Connection

“For example, on the day of the January 1994 Northridge earthquake, there was a 260% increase in cardiovascular deaths in Los Angeles when compared with other days that month.”

“We must no longer narrowly focus on coronary, myocardial, valvular, or electrophysiological pathology, but rather on research and interventions that address and improve the mental, emotional, psychological, and overall physical well-being of those we care for. It is time to put the health back into health care.”

The effect of mindfulness training on extinction retention

“the findings provide some clarifications regarding the positive impact of MFT on emotional functioning and has implications for the treatment of trauma and anxiety related disorders, where MFT may be used as an augmentation strategy for existing exposure-based protocols.”

Investigation of gene expression changes after mindfulness awareness program or health education program (human)

“Research shows that mindfulness practice can alter the expression of genes associated with energy metabolism, telomere maintenance, inflammatory and stress response.”

Disclaimer: Weaving Alchemy | Jacquelyn Benjamin| is a holistic coaching service, not a medical professional, and does not diagnose, prevent or treat any illness, disease, or any other physical or mental condition. You may consult this practitioner for educational and support purposes, however, all requests for products and service are considered to be of your own free-will. None of these services are replacements for medical treatments, and it is recommended that you see a qualified professional for any physical or mental condition that you may have. Any evaluation cannot determine a specific disease condition you may have, and it does not replace the diagnostic services offered by licensed physicians. Weaving Alchemy will not suggest that you cease medical care you are undertaking. The decisions you make regarding your health care are your sole responsibility, and Weaving Alchemy will not be held responsible for the consequences of your decisions.