Mindful Relaxation in Troubling Times

The world is scary. More bad news comes out daily but everything seems to keep moving at lighting speed and onto the next news story; it can be difficult to constantly keep up with. You feel like you have to be glued to the news, or speaking up for causes, or donating to every fund you can think of. All of these are important to do, and you should continue to do them, but you also need to take care of your own mental health. Doom-scrolling until you physically feel burnt out isn't going to help anyone. Being an advocate for things you care about is integral, but so is being in an okay mental state to continue to do that.

Taking a step away from the chaos of the world can be tough, and also might even make you feel guilty. If you continue to only focus on the hard and scary aspects of life, it can be a slippery spiral to letting negativity encompass you. You need to be able to fully process these emotions of pain, hurt, fear, guilt, etc. before you move on to the next news story. It's valid to feel any and all of these emotions, and it's necessary to take a pause to fully feel and process them before you keep moving forward.

Every now and then, you need to take a break to charge your brain. The feeling of constantly needing to be doing something can become overwhelming and all-consuming. The "work ethic" to just always be working can overshadow the parts of our brain that remind us to take a break. We need to take breaks in order to process what we're feeling. Taking a moment for a mindful activity can help you understand your emotions better, recharge, and keep going.

Relaxing can be tricky at times when you feel your life is constantly in motion. The key to mindfulness is being fully present in that moment, and not worrying about what happened before or will happen after. It's just you, in this moment, focusing on what you're feeling while easing into a relaxed state.

Here is a list of mindful activities you can do to help process what you're feeling and recharge your brain:

Reconnect with Nature

Go for a mindful nature walk. Even if it's just a 5 minute walk around the block to get some fresh air. Make note of plants you see, the weather, sounds you hear, and how all this make you feel. Find solitude in taking the walk alone or make it a deep conversation opportunity with a friend. If nature walks aren't your thing, try to connect with plants. Water and talk to your houseplants or gaze at plants outside your window. Watch leaves move in the breeze and take note of emotions that come up. The Earth holds so many stories waiting for us to discover and connecting with nature helps ground your mind.

Decorate Your Environment

Place some objects in your daily space that make you feel calm and at ease. I like decorating with candles, pictures, crystals, and oracle cards. Having these objects around can make you feel more comfortable in a stressful situation. If you don't have a daily space at work or school, make a little corner of objects in your house that you can go to and regain peace of mind. Creating this space will be a little reminder to take a pause and be mindful.

Try a Breathing Exercise

Breathing exercises are an effective way of calming your mind. My favorite method is to breathe in for 5 seconds, hold for 4 seconds, and then let the breath out for 7 seconds. Repeat this 5 times and it will help you be present in that moment. Breathing exercises aren't for everyone, so make sure you do some research and consult with your doctor to make sure you're choosing the right one for you.

Meditate

Meditation is a method of relaxation that people have been using for centuries. There are many different ways to meditate; you just have to find the right method for your lifestyle. If you don't know where to start, begin with a simple search for "5 minute guided meditation." Try a couple different ones and see what works for you. If guided meditation isn't your thing, at least try one or two to gain the tools for a self-guided meditation. Clearing your mind can be very difficult and takes lots of practice. These meditations don't have to be long, but take as much time as you need to feel relaxed and present in the moment. Light a candle or grab a crystal for an extra grounding experience.

Dance it Out

Moving your body freely helps you shake off negative emotions. Turn on your favorite song and just start slowly moving your body. You don't have to be a dancer or have any dance training to be able to do this. Start with wiggling your hands and feet and just follow where your body tells you to go. There is no right or wrong way to mindfully move, it's all about listening to your body and following those movements. You may feel a little silly at first, but once you get the hang of it, mindful movement is not only fun, but also helps calm your mind and gets your blood flowing.

Stretch

Your muscles naturally tense up over the course of the day which is why stretching is a necessary part in a daily routine. Our muscles also store emotion and trauma, so releasing tension in them helps your brain process what you're feeling. Relieving muscle tension helps clear your mind and refresh your body. Do a couple head/neck rolls in the morning to help wake you up or a full body stretch before bedtime. If just stretching doesn't do the trick, try a beginner yoga or Pilates class. Yoga is a great way to be mindful while stretching. Take note of how your body is feeling and where you're feeling those hard emotions in your body. You can even pair your stretching with a meditation for a full mind/body reset.

Massage Out Tension

Relax your muscles by rubbing the surface area with your fingertips and knuckles. Key spots to hit are your neck, shoulders, and hands which hold all the tension from daily tasks. In a world of technology, our hands are always typing and moving, which can cause strain and cramping. Slowly massage out any tightness or knots and make note of how you feel after. Doing this daily can help prevent stronger knots from forming.

Take a Shower

It may seem cliché, but this honestly always helps me clear my mind. The steam and heat from the shower relax the body while the running water sound relaxes the mind. Try doing a 1-2 minute meditation in the shower if you're feeling extra stressed. I'm not saying to waste water and spend an extra 45 minutes getting in the meditation zone, but an extra 1-2 minutes won't hurt once and a while. Even if you just jump through the shower for 5 minutes, it can clear your mind and refresh your mood.

Get Creative

Doing something creative is my favorite mindful activity. Gathering your thoughts and feelings on a page can help your mind settle down. Grab a piece of blank paper and a writing tool and just draw or write. Add as much detail as possible to really put your thoughts on paper. You can choose to keep the paper or recycle it, but the most important part is to not worry about those thoughts and feelings once they are on the paper.

Gratitude

Daily gratitude is a mindful activity that helps us process emotions. Think of 3 things that made you feel happy or accomplished during the day. This can be done at night or in the morning, reflecting on the previous day. You can make a mental note or write it down in a journal to look back upon. Reflecting back on your previous gratitude during stressful moments can be relaxing when your thoughts are racing.

Though these methods might seem simple, incorporating these activities into your weekly or daily routine will be even more rewarding over time. I hope this blog helped you find some new methods for recharging and clearing your mind. Relaxing your mind can be hard sometimes, especially when the world gets frustrating, but just know that you can always get through it and you're not alone!