#mindful moments

[elysiumxflowers]

Life's a b!tch, and then some 😜

[harmonyhealinghub]

Reduce Anxiety in 10 Seconds: Engage Your Senses for Instant Calm

Shaina Tranquilino

January 16, 2024

We all experience moments of anxiety and stress in our lives. Whether it's due to work pressures, personal challenges, or the constant barrage of information we receive daily, finding quick and effective ways to reduce anxiety is essential for our overall well-being. In this blog post, we will explore a simple yet powerful technique that can help you find instant calm within just 10 seconds - engaging your senses. By focusing on what you see, hear, feel, smell, and taste around you, you can quickly shift your attention away from anxious thoughts and ground yourself in the present moment.

To practice this exercise effectively, find a quiet space where you can sit comfortably or stand if you prefer. Take a deep breath in through your nose and exhale slowly through your mouth. Now let's begin:

1. Five Things You See: Look around your surroundings deliberately and identify five things that catch your attention visually. It could be anything from objects in the room to nature outside your window. Focus on these visual elements with curiosity and interest, allowing them to distract you momentarily from any anxious thoughts. Example: A painting hanging on the wall, a potted plant on the windowsill, a family photo on your desk, sunlight streaming through the curtains, and a cozy blanket draped over the couch.

2. Four Things You Hear: Shift your focus now to what you can hear around you. Tune into various sounds present in your environment with an open mind. Pay attention to both external noises and internal sounds like your own breathing or heartbeat. Example: Birds chirping outside, distant traffic noise, the hum of electronics running nearby, gentle background music playing softly, and the sound of your own steady breaths.

3. Three Things You Feel: Next, direct your attention towards physical sensations within your body. These could include feelings of warmth or coolness, pressure, tingling, or the texture of objects you are touching. Notice these sensations and let them anchor you in the present moment. Example: The softness of the cushion beneath you, the warmth of sunlight on your skin, and the gentle breeze brushing against your face.

4. Two Things You Smell: Engaging our sense of smell can be a powerful tool to shift our focus and reduce anxiety. Take a deep breath in through your nose and try to identify two distinct smells around you. It could be the scent of flowers, freshly brewed coffee, or even the aroma of scented candles. Example: The subtle fragrance of lavender essential oil and the rich aroma of freshly baked cookies from the kitchen.

5. One Thing You Taste: Finally, bring your attention to your sense of taste by identifying one thing you can taste at that moment. This might require a bit more creativity depending on where you are but try focusing on any residual flavors in your mouth or imagine something delicious like mint or citrus. Example: The lingering sweetness of a piece of chocolate you enjoyed earlier or the refreshing burst of flavor from chewing gum.

By engaging your senses for just 10 seconds using this simple exercise, you can effectively redirect your attention away from anxious thoughts and ground yourself in the present moment. Remember that practice makes perfect! Regularly incorporating this technique into your daily routine will help it become an automatic response whenever anxiety arises.

Remember, reducing anxiety is a journey that requires patience and self-compassion. While this exercise may not eliminate all sources of stress from your life, it can serve as a valuable tool in managing anxiety when used consistently over time. So take a deep breath, engage your senses, and find solace in knowing that calm is always within reach - even if just for 10 seconds at a time.

[alexandrameida]

this would make the sweetest housewarming gift.

[poorly-drawn-mdzs]

Knowledge Revenge.

[michaeladamsunfiltered]

Joy in the Small Steps

Recovering from surgery taught me the value of life’s simplest pleasures. Walking daily—something I once took for granted—has become my anchor. Here’s a photo of me by the lake, soaking in the beauty of nature and the joy of being mobile again.

We often think joy comes from big achievements, but I’ve learned it’s found in the little moments—like feeling the sun on your skin or hearing birds sing.

What’s one moment of joy you’ve experienced recently? Share it in the comments—I’d love to celebrate it with you! 💙

Affiliate Recommendations:

Here are some tools that have helped me reconnect with joy and mindfulness:

The Five-Minute Journal - A simple way to start each day with gratitude.

Calm App Subscription - Explore guided meditations and music to elevate your mindfulness practice.

Calm - The #1 App for Meditation and Sleep

Walking Meditation Audio Guide - Learn to connect deeply with each step.

Affiliate Disclaimer:

As an Amazon Associate and affiliate partner, I earn from qualifying purchases at no additional cost to you. These recommendations are products I believe in and personally use to enhance my journey toward joy and mindfulness.

[jayyluhday]

[drsilasaslan]

Contemplation in Minimalism A reflective moment captured indoors, where a person in black gazes out a multi-paned window, framed by soft natural light and modern architecture. The white and gray palette enhances the contemplative mood.

[elysiumxflowers]

A gentle soul; a fierce heart

[when-sanpape-arts]

shuro's terrible, horrible, no good very bad lunch.

restaurant au: 1 / 2

[tessaannedesigns]

💚🧡🤎

[sunnymindinspo]

Transform Your Life with Sadhguru’s Wisdom: Why Being Alive is the Greatest Gift In this profound video, Sadhguru shares powerful wisdom on one crucial aspect of life that many overlook: the sheer gift of being alive right now. Through his inspirational speech, Sadhguru emphasizes the importance of living mindfully and appreciating each moment. 🌟Life Lessons: Learn invaluable lessons on how to stay grounded in the present and find deep gratitude in every breath. 🌱Mindfulness: Explore practical ways to incorporate mindfulness into your daily routine and cultivate a sense of peace and awareness. 🧘‍♂️Gratitude: Understand how embracing gratitude can transform your outlook on life and enhance your overall well-being. 🙏Join Sadhguru as he guides you through a journey of self-discovery and mindful living. This video is a must-watch for anyone looking to infuse their life with inspiration, wisdom, and a renewed appreciation for the present moment.Watch Now and embrace the power of now! 💫

[a-a-lost-munchkin]

I Can’t Help But Wonder

Odysseus, who just violently and mercilessly murdered 108 or so men, who claims in the next song that he’s no longer a kind or gentle man, actively listens to Telemachus and kindly and gently responds to everything his son’s expressed.

Telemachus asks, “Am I like you? Am I strong like you? Will you embrace me? Will you love and accept me as yours?” He says, “I’ve felt so alone.”

And Odysseus claims him in a heartbeat, answering, “My son. My boy. My sweetest joy I’ve ever known. I embraced you twenty years ago. I’d do the impossible for you. I’d die for you.” He says, “Seeing the men here today, I can only wonder what you’ve been through for twenty years. My son, you’re already strong. You’re my own. You’re not alone. I’m home.”

And then they fucking embrace.

[justicewasserved]

tma is a show which spends the first 100 episodes going "look at these monsters. aren't they fucked up. yeah and they're all so happy being monsters who hurt people monstrously" and then the protagonist who you've spent hours listening to at this point becomes one of those fucked up monsters, forcing you to either dismiss him as evil or you have to fully change how you view all the previous monsters. and then they spend the next 100 episodes dealing with that

[poorly-drawn-mdzs]

Must be a Sugondese joke.

[diadraws]

so, theres a cartoon. but, get this: i've drawn the characters as weird animals. i bet youve never seen me do that before

[star6olt]

redraw of the scene