Mindfulness for emotional wellbeing
Mindfulness is about focusing attention on the present, rather than focussing on the future.
Research shows that mindfulness:
- Increases self-awareness, social awareness, and self-confidence
- Increases emotional self-regulation
- Reduces the severity of depression, anxiety and ADHD
- Builds resilience.
- Mindful breathing: Close your eyes and think about your breathing. Breathe in through your mouth and out of your nose. Can you feel the air coming into your mouth? Can you feel it coming out of your nose? What does it feel like? Can you feel the rise and fall of your chest or stomach? If you can’t feel anything, place your hand on your stomach and notice how your hand gently rises and falls with your breath. Remind yourself that trees release the oxygen we inhale and absorb the carbon dioxide we exhale. As we breathe, we are borrowing air before returning it to nature.
- Blowing bubbles: Notice their shapes, textures and colours.
- Colouring: Colour something. Focus on the colours and designs.
- Listening to music: Focus on the sound of just one instrument – the drums is a great one to start with.
- Squeezing muscles: Starting at your toes, pick one muscle and squeeze it tight. Count to five. Release, and notice how your body changes. Repeat exercise moving up your body.