mindfulness exercises

5 Mindfulness Exercises for Improved Mental Health

Many of us go through our daily schedules with a vague idea that we could improve our lives, but we don’t create strategies that outline how to get there. Instead of wandering aimlessly through life, set your intentions and become more mindful of how you spend your time every day. Here are five ways to do so.

1. Meditating

Meditation is the best-known way to quiet your mind and reconnect with your body. While it can be highly effective, many people still find it intimidating or mysterious. The truth is that there are many different ways to meditate, so if sitting quietly and focusing on your breath doesn’t work well for you, you can try meditating while walking, eating, driving, gardening, doing chores, waiting in line or almost any other task you can think of.

2. Journaling

Creating a gratitude list can improve your mindfulness and overall attitude by helping you focus on the things you’re thankful for. Take a moment to add a few items to your journal every day until it becomes a natural part of your routine.  

3. Single-Tasking

While you might think you are being more productive when you juggle several tasks simultaneously, multiple studies have shown this mindset is a myth. Continually shifting your attention between projects does not allow you to be fully present for anything. If you want to be more mindful, promise yourself to work on one thing at a time. To deepen the practice, pay attention to your breath, body and the sensations you’re feeling. With time, single-tasking can bring you into a flow state.

4. Going Outdoors

The natural world is full of beauty in every season. Being outdoors can help lower your stress levels and blood pressure. Even looking at pictures of trees, flowers or a forest stream can have beneficial effects. Next time you feel stressed or anxious, head to a nearby park or hiking trail. You will enjoy the mental boost of grounding yourself in the sights and sounds of nature.

5. Spending Time With a Pet 

Pets are excellent for your mindfulness because their natural attitude is to live in the moment – the same goal you are trying to achieve with the strategies outlined here. Pets provide a source of unconditional love and acceptance, and they don’t ask for much in return. 

The act of gently stroking a dog’s or cat’s soft fur can be a meditative practice in and of itself, and doing so also helps boost the natural serotonin levels in your brain. Engaging with your pets can help calm you and reduce stress, which is essential if you’re trying to become more mindful. 

The Benefits of Integrative Medicine

The U.S. faces an unprecedented mental health crisis, as rates of anxiety, depression, trauma and other forms of illness have skyrocketed. Recognizing the growing need for treatment that addresses every facet of a client’s life, Recovery Without Walls has pioneered integrative medicine – a comprehensive, personalized and collaborative approach. This method will help you achieve an optimal, sustainable state of recovery.

To learn more about our holistic treatments for addiction, chronic pain and psychiatry, please contact us today.