Bonus: Mindfulness Practice
This blog post is inspired by the Episode 16.5 of the Awaken with Maria Serbus podcast. If you have the time, please listen to the episode linked at the end of this blog post. While the info in the blog is helpful, it is best experienced as audio.
It's common to experience stress and overwhelm in our daily lives. When left unmanaged, stress can take a toll on our mental and physical well-being. That's why it's important to prioritize self-care and mindfulness practices, like intentional breathing exercises, to help us stay grounded and focused. Whether you're at home, in the office, or on the go, these techniques below can be done anywhere and at any time.
1. Take Purposeful Pauses
Sometimes, all it takes is a few moments of intentional breathing to reset and recharge. When you feel yourself getting stressed or overwhelmed, pause and take a deep breath in through your nose and out through your mouth. You can also take purposeful pockets of 20-30 minutes between certain tasks to do some yoga poses, take a drink of water, or use some essential oils to ground yourself.
2. Practice a Brain Dump
If you're feeling scattered or unfocused, take a moment to do a brain dump. Write down all of the thoughts and tasks that are occupying your mind. Once you've written them down, take a deep breath and let them go. This can help you feel more clear-headed and focused.
3. Find Your Anchor
In moments of stress or anxiety, it can be helpful to find an anchor that brings you back to the present moment. Your breath can be that anchor. Find a comfortable seated position and bring your attention to your breath. Notice the sensation of the air moving in and out of your body. If your mind starts to wander, gently bring your focus back to your breath.
4. Inhale Calm, Exhale Tension
When you're feeling tense or anxious, try inhaling calm and exhaling tension. Take a deep breath in through your nose and imagine inhaling calm. As you exhale through your mouth, imagine releasing any tension or stress that you're holding onto. Repeat this for a few breaths until you feel more relaxed and centered.
5. Show Yourself Gratitude and Compassion
It's easy to get caught up in the hustle and forget to show ourselves compassion and gratitude. Take a moment at the end of each breathing exercise to thank yourself for showing up and prioritizing your well-being. Remember, every mindful moment matters.
In conclusion, incorporating mindful breathing techniques into your daily routine can help you manage stress and increase your overall well-being. By taking purposeful pauses, practicing a brain dump, finding your anchor, inhaling calm and exhaling tension, and showing yourself gratitude and compassion, you can prioritize your mental and physical health and achieve your goals with greater ease and clarity.
This seems like another good one to include the podcast right along side the blog post. You may find it helpful to follow along by clicking “Play” below:
If you'd like to see a certain topic covered or you have questions, email me or connect with me on social media below!
As a mom and self-proclaimed high-achieving entrepreneur herself, Maria Serbus is a mindfulness coach, stress management consultant, and keynote speaker in southeastern Minnesota.
To learn more, check out the Awaken with Maria Serbus podcast.
