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Five transformative mindfulness practices to help foster calm, peace and happiness. |
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BY JOSEPH ARANGIO |
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T he relentless hustle of everyday modern life often hinders the ability to simply be quiet and sit with your thoughts. But being able to fully focus on the present moment is a superpower that anyone can develop.“ In a world inundated with stressors, establishing a mindfulness practice becomes crucial for overall wellbeing,” says Nancy Deaton, a spa director and relaxation expert. The good news is that the following mindfulness techniques can transform even the most ardent cynics into mindful practitioners.
1. Nature therapy
Are you someone who struggles with the prospect of sit ting still and silent? Walking meditation – also known as the Japanese practice of shinrin-yoku, or forest bathing – may offer a dynamic alternative. Research published in Environmental Health and Preventive Medicine suggests that walking for two hours in a treecovered park increases serotonin and improves overall mood.
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TRY THIS
Saunter through a wooded area and focus on the sensation of each step, the movement of your body and your breath. As you stroll, let your mind wander while you take in the sights, sounds and smells.“ Nature therapy not only connects you with the outdoors but also lowers levels of( the stress hormone) cortisol, promoting a sense of calm,” says Deaton. Engage in this practice for 30 minutes, four times a week.
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2. Breathwork
Conscious, controlled breathing provides an accessible entry point to mindfulness. A review in the journal Brain Sciences revealed deep breathing lowers stress hormones and promotes relaxation.
TRY THIS
Find a comfortable seated position, on the floor or in a chair, and close your eyes. Inhale deeply through your nose for a count of four, hold for four counts, exhale through your mouth for another count of four, then hold for one more count of four. Repeat this cycle for 10 minutes daily.
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30 | JUL / AUG 2025 COSTCO CONNECTION |