Many of you have probably heard about the power of meditation and mindfulness. Cleansing your body is a great thing to do. Still, you also need to cleanse your mind in order to regain your inner balance and peace. To assist you with that, we have gathered some of the most effective cleansing and meditation exercises to reduce anxiety, stress, and in some cases, depression.
#1. Mindful Breathing
Our first pick is the mindful breathing. You can do this from either a standing or a sitting position. However, we recommend doing it while sitting down, feeling relaxed and comfortable. Then, all you have to do is to sit still and focus on your breath. Don’t worry if you cannot do it for more than 20 seconds at first. You will get better as long as you practice.
Breathe in and out in a slow manner. Always inhale through your nose and exhale through the mouth. Pay attention to how the air enters your body and feel its trajectory until it reaches the abdomen. Unfortunately, most people breathe superficially, not inhaling all the way to their belly.
#2. Walking Meditation
This is also called an active meditation technique. It works miracles for stressed-out people. If you cannot take a brief vacation or go on a mountain getaway, you can always walk in the nearest park.
Clear your mind of negative thoughts and feel your entire body. Focus on the way your toes touch the ground. Don’t let your mind wander. Observe everything, from the way your body reacts to the movement of the tree leaves and the sound of birdsong.
The following video demonstrates a simple walking exercise that will help you relax your mind and body.
#3. Gratitude Exercises
What is the first thing you think about when you wake up in the morning? If it is something negative such as “ah, just another stressful workday”, you should try this meditation exercise. It only takes a couple of minutes but it will make you feel refreshed and energetic.
Start by closing your eyes. Imagine different people, family, relatives, friends, appearing in front of you, one by one. Picture what you would say to them to show your appreciation and gratitude. These are simple notes of thankfulness. This is a good way to kick-start your day by practicing this silent gratitude exercise.
#4. Mindful Immersion
This meditation’s purpose is to improve your mood by cultivating contentment in the present moment. Instead of being anxious when trying to finish a chore, you should shift the way you perceive a certain thing. For example, when you clean the house, try to focus on every detail you encounter.
By doing this, you will change your daily routine and live it like never before. Sweep the floor and become one with the broom. Sense your every muscle; the way it creates energy for your body. You can even get creative and find new ways to complete familiar or boring routine tasks.
Putting It All Together
Stress and anxiety have become a normal part of our daily life. Luckily, there are ways to relieve them. The above-presented cleansing and meditation exercises are among the most efficient methods to lower stress and even depression. Try them now and you will soon start to see their powerful effect.