Mindfulness Practices for Election Week!
Sade Mckenzie
Transforming Lives & Mental Health through Wellness| Healing | Spirituality
Election week can be a high-stress time, and incorporating mindfulness and breathwork can be grounding and help with resilience. Here are a few ideas for managing stress this week:
1. Box Breathing
? Box breathing, also known as four-square breathing, is a simple way to reduce stress quickly. Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4.
? This can be repeated for 5-10 minutes to calm the nervous system and bring focus back to the present.
2. 5-5-7 Breathing for Anxiety
? To release tension, inhale for 5 seconds, hold for 5 seconds, then exhale for 7 seconds. The longer exhale activates the parasympathetic nervous system, helping to ease stress and promote relaxation.
3. Guided Grounding Exercise
? Sit in a comfortable spot, close your eyes, and start with deep breathing. As you breathe, mentally scan your body, noticing any areas of tension.
? Then, focus on feeling the ground beneath you. Imagine your breath going all the way down to your feet, creating a feeling of stability. This can be repeated for 5-10 minutes to stay grounded during anxious moments.
4. Visualization for Resilience
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? Use visualization to cultivate a sense of resilience. Close your eyes, breathe deeply, and imagine a peaceful place that makes you feel safe.
? Envision yourself in that place, surrounded by calming elements, like water or greenery. Let your breath match the pace of the imagery, allowing your nervous system to relax.
5. Mindful Media Breaks
? Try incorporating media breaks into your day to step back and recenter. For every 30 minutes of news consumption, pause and take 5-10 deep breaths, noticing the sounds and sensations around you.
? Focusing on simple sensations can bring you back to the present moment and reduce feelings of overwhelm.
6. Intentional Walking Meditation
? Step outside and take a short walk. With each step, notice how your feet connect to the ground, the sensations in your body, and the movement of air.
? Let your breathing become rhythmic with your steps. This can help release pent-up stress and reconnect you with your surroundings.
7. Gratitude Journaling with Breath
? Take a few minutes each morning to breathe deeply and write down three things you’re grateful for.
? Pairing gratitude with breathwork reinforces positive energy and can provide a healthy perspective shift when anxieties about external events arise.