You feel as if you are expericencing anxious thought

Mindfulness Begins

In 1979, Jon Kabat Zinn began taking his chronically ill patients with physical problems in his clinic and combined mindfulness practice with medicine.

( MSBR) Mindfulness-Based Stress Reduction was formed with a mindset of helping people stay in the moment and helping to remove stress.

Research suggests that applying mindfulness along with meditation can improve focus.

If you struggle with focus, clarity, and consistency, practicing mindfulness can help you develop a plan for clarity.

• Mindfulness is suitable for clarity, focus, and balance.
• Mindfulness in relationships can improve communication skills and understanding of emotional regulation.
• Practicing mindfulness will help your mind from wandering.
• Mindfulness is practiced together with breathing exercises is affective.

According to the ( NICABM), the National Institute for Clinical Application Of Behavioral Medicine, practicing mindfulness and other integrated treatments can enhance positive thoughts.

In 2018, a study was conducted by Harvard Medical School using the practice of Mindfulness in a research program with crippling depression.

Johns Hopkins University in Baltimore, MD, sifted through nearly 19,000 meditation studies, and they found 47 trials that addressed issues and met their criteria for well-designed studies. Their findings, published in JAMA Internal Medicine, suggest mindful meditation can help ease psychological stresses like anxiety.

BENEFITS OF MINDFULNESS AND BREATHING

Breathing and mindfulness is a practice that has been used with many practitioners, health organizations, and mental health facilities.

Allowing yourself to feel the breath as you inhale and exhale is practicing mindfulness and paying attention to what you are feeling in the moment.

Box breathing, which is extremely helpful with anxiety and calming down the central nervous system, is used by professionals.

Police officers, nurses, navy seals, and other professionals used boxed breathing.

Box breathing, also known as four-square breathing, involves exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and beginning the pattern.

• Let out all the air in your lungs to the count of four.
• Keep your lungs empty for a count of four.
• Inhale for a count of four.
• Keep your lungs full for a count of four.

DIAPHRAGMATIC BREATHING

Diaphragmatic Breathing is mainly used which describes deep, abdominal breathing, consisting of bringing air to the lower parts of the lungs and using the muscles of the diaphragm.

• Lie on a flat surface (or in bed) with your knees bent. You can use a pillow under your head and knees for support if that’s more comfortable.
• Place one hand on your upper chest and the other on your belly below your rib cage.
• Breathe slowly through your nose, letting the air in deeply towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise.
• Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips.
• Put your hand on your belly, which should move down to its original position.

Breathing Techniques and Mindfulness

• Breathing with intention and using a specific mantra is helpful when learning mindfulness and breathing.
• Use visualization tools such as meditation differences in your body, mind, and soul.
• Exploring nature can inspire you to find mindfulness and become aware of the moment.
• Be aware of your surroundings and exploring and being in the moment.

If you are thinking of regrets and the past thoughts that are negative or taking up space in your head.

The mind enjoys excursions and fantasies; however, if you’re constantly in a fantasy world, you cannot see the benefits of living in the present.

Practicing mindfulness and meditation allows you to calm your scattered thoughts and reactions.

How Mindfulness Creates Balance

Balance is critical to having a healthy life. Practicing mindfulness helps with many aspects of your life, including mood, focus, and health.

Medical News Today last year linked mindfulness to better blood pressure control and improved effectiveness of opioid use disorder treatments. Previous research has also suggested that mindfulness may help lower symptoms of depression and anxiety.

Anxiety is an emotion that you think will ” Never” or ” Always” be that way, but knowing and paying attention mindfully, you can decrease anxiety with mindfulness practice.

Easy Tips To Start Mindfulness Practice.

Before you start your mindful practice, could you decide when you want to create and make a commitment?

In the beginning of  practicing mindfulness, use this time to sit and exhale twice and breath through your nose to calm your mind by the first time you begin your practice.

Use you breath and come back to the center, and continue to breath and experience the moment you are in.

Shift your attention, then to the thoughts and emotions you are experiencing. Allow each thought to enter without judgement.

Keep practicing daily and keeping a journal of your experience can help you understand you emotion responses.

Benefits of Mindfulness

1. Start your day in the shower, and notice where your mind is headed. Take head of this in the beginning of your day.
2. At work, it’s easy to become mindful take a breath and recognize the task you are doing at your computer.
3. You can focus on a calm place, make yourself a calm corner in your house where you feel the most relaxed and fill it with your favorite items such as candles, hanging plant’s,  and a place that is relaxing.
4. Driving you can become aware by paying attention to the way you are driving. Making sure your paying close attention.
5. Paying attention walking and exploring nature, looking at trees, birds, and grass.
6. Mindful eating is another way by giving attention to your food, and attention to chewing and tasting it.
7. Pay attention to breathing as you are walking.
8. Creating new experiences can increase your conscience mind, and you can learn more effectively.
9. Remind yourself that practicing mindfulness helps you relieve stress, focus, and will increase productivity.
10. Make mindfulness a way of life by practicing daily.

Now that you have the benefits of mindfulness, breathing, and learning to practice and have the tools to start your practice.

The benefits are endless and practicing daily is recommended. Try Mindfulness and see the difference in your mental and physical he