Practicing Mindfulness

 When we are stressed-out, sad, anxious, irritated, or angry, we typically want those feelings to just disappear. This is natural. It can be difficult to sit with uncomfortable emotions, especially when we feel like there's no way out. We might try to drown them out with Netflix, work, exercise, or Oreos. Or maybe we try to blast out the blues with positive affirmations or pep talks in the mirror.

And while some of these activities can be helpful in the moment, denying our feelings can actually make them more intense and negatively effect our physical and mental health. So how can we healthily face and release our emotions instead of sweeping them under the rug? One way is to practice mindfulness: the practice of becoming self-aware in the present moment. While happiness and joy may not be the immediate results of doing a mindfulness exercise, doing them consistently can help put an end to excessively ruminating on the past and worrying over the future. What's more, it can help you develop more self-compassion. Mindfulness is the practice of being at ease with what is -the more you practice, the easier it gets to be more accepting of whatever feelings are present."

The cool thing about mindfulness is that it can be practiced by anyone — even kids — in any place, at any time. So whether you want to learn to get in touch with your own emotions or teach mindfulness to your children, there's something out there for you. We've asked experts to round up the best mindfulness activities you can incorporate into your daily routine, share with others, or use whenever you are feeling overwhelmed. Pick a couple, try them out every day for a week, and note what you've learned about your mental landscape.

The Name Game

This game is simpler than Eye Spy and yet it can be a powerful tool to curb spiraling thoughts.

First, look around you and name three things you can hear, then two things you can see, and finally one sensation that you feel. By doing this, you are grounding yourself by increasing your awareness of your body and your environment.

Deep Breathing Exercise

The quality of our breathing tells us a lot about where our headspace is at. Chances are, if you're feeling a bit anxious, your breath may feel short, shallow, or constrained. So one simple way to relieve stress is to practice deep breathing through the diaphragm.

Candle Study Exercise

Light your favorite candle, sit comfortably, and watch the flame sway and flicker. This is actually a form of meditation. Gaze at candle for five to 10 minutes and let your mind wander, she says. Observe your thoughts. Let them pass without judgement.

Tea Drinking Exercise

If you love drinking tea every day, why not try drinking it a little bit slower? Better yet, try drawing you attention to the sensations, smells, or sounds you observe from the moment you start brewing to the moment you finish your cup.

Notice how it feels to make the tea, the color of the tea leaves, the sound of the kettle, the shape of the mug, the scent that arises, what the tea tastes like, and how it feels in the body as you make and drink the tea. Invite yourself to meet the activity with an embodied presence by noticing sensations that arise as you drink the tea and how often the mind wanders. Then with compassionate awareness, gently bring the mind back to the tea, back to the body, resting it in the present moment.

If you're more of a coffee person, you can perform this practice in the same manner. In fact, you can bring this sort of mindfulness to any activity.

Morning Pages

First thing after you wake, grab your journal and jot down three pages of anything that comes of mind. It doesn't have to be creative or beautiful. It doesn't have to be mind-blowing or even make sense. This a stream-of-consciousness exercise meant to clear your mind. Just let it flow, Doing this exercise regularly can help you release and process what is happening mentally.