5 Ways to Practice Mindfulness in Everyday Life

Practicing mindfulness helps reduce anxiety and improve well-being

In increasingly accelerated times, the over thinkingwhich translated into Portuguese means “to think too much”, has become part of the daily life of Brazilians. However, excessive worries about everyday situations lead to phases of stress and anxiety.

It is not surprising that, according to an investigation by the Ministry of Social Security, from October 2023 to September 2024, the National Institute of Social Security (INSS) granted 128,905 disability benefits, formerly sickness benefits, for anxiety disorders, alienating Brazilians from work.

In this scenario, the body and mind ask for a break. The practice of awareness (mindfulness) is an effective tool for relieving anxiety, as it promotes a state of awareness focused on the present. “The technique involves intentionally paying attention to the current moment, without judgment, which can help reduce stress and improve emotional well-being,” explains Gisele Hedler, an expert in human and personal behavior.

The expert also says that practicing the awareness It allows us to be fully present and aware of our thoughts, physical sensations and the environment around us. Below, Gisele Hedler lists some tips for practicing awareness on a daily basis. Check!

1. Meditation and breathing

The first step to practice awareness is to focus on breathing. Gisele Hedler therefore advises you to sit comfortably in a quiet place. Then close your eyes and focus on your breathing, feeling the air move in and out of your body. “If your mind starts to wander, gently bring your attention back to your breathing. You can do this for 5 to 10 minutes initially and increase the time as you feel comfortable,” he says.

2. Awareness in daily activities

Gisele Hedler says the awareness It can be practiced while performing daily activities such as eating, walking or washing dishes. When you eat food, for example, pay attention to the taste, texture and smell of the food, without getting distracted by thoughts or other activities. As you walk, focus on movement of your bodythe sounds around you and the feeling of your feet touching the floor.

3. Observe your thoughts

This practice helps us recognize and observe our thoughts without becoming attached to them. “Start observing the thoughts that arise, without trying to change or judge them. Imagine that your thoughts are like clouds in the sky, coming and going. The idea is to observe without getting involved,” teaches the expert.

4. 4-7-8 breathing (or similar)

This is a simple exercise that combines breathing with awareness. To practice this, inhale deeply for a count of 4. Hold your breath for a count of 7. Finally, exhale slowly for a count of 8. Repeat this cycle a few times, focusing on your breathing and the physical sensations it causes.

5. Awareness during conversations

To practice awareness in social interactions can improve the quality of communication and active listening. “When you speak, pay full attention to the person, without interrupting or getting distracted by your thoughts. Observe the other person’s words, tone of voice and body language,” advises Gisele Hedler.

With regular practice, the awareness can alter anxious thought patterns. According to Gisele Hedler, daily sessions of 5 to 10 minutes are enough to start noticing the benefits. However, you need to have patience and practice it frequently.

By Yasmin Santos

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.