Practising Mindfulness at Home
By Kylie Sutton
During these challenging and uncertain times, it is easy to become overwhelmed, stressed or anxious. A great way to combat these feelings and help relax your body and mind is to practice mindfulness.
Below I have written some tips on how to practise mindfulness at home.
Mindfulness is a type of meditation in which you purposely focus your attention on the present moment. When practised correctly, mindfulness will help you reduce stress and anxiety, decrease time that you spend feeling overwhelmed, and enable you to appreciate every moment as it happens.
If you find you are unable to motivate yourself there are countless apps that you can download to help and guide you.
Calm and Headspace are great for beginners and can be tailored to suit the user’s needs. They even have topics dedicated to sleep which I have found extremely useful. Headspace also has some great articles on different types of mediation and mindfulness.
Alongside this, if you want to learn more about mindfulness, Mindful is another great place to start. The website is full of articles, videos, guided mediation and more to help you understand and practice mindfulness.
Practicing breathing techniques is one way to practice mindfulness. Below is a breathing exercise from the NHS to help improve your wellbeing:
- Find a space in your home or garden where you can be free from distractions
- Sit comfortably or if you find it more relaxing, lay down
- Close your eyes and focus on your breathing. Breathe in through your nose and out through your mouth
- Let your breath flow as deep down into your belly as is comfortable, without forcing it
- Breathe in gently and regularly. Some people find it useful to count steadily from 1 to 5 when breathing in and then out. You may not be able to reach 5 to begin with
- Without pausing or holding your breath, let the air flow out gently from your lungs, counting from 1 to 5 again
- It is ok to let your mind wander but stay focused on your breathing
- Start by doing 2 to 5 minutes and gradually increase the more you practice
With so much uncertainty surrounding us, it is now, more important than ever to take care of your mind.
Big C is also here if you need support. Our Support and Information team can offer practical advice and support regarding your wellbeing.
Give us a call at 0800 092 7640 (free to call, Monday to Friday 9am-5pm) or email us at firstname.lastname@example.org for more information.
Kylie Sutton is a Support and Information Officer for the Big C Centre in Great Yarmouth.