Stress Less, Live More - Mindfulness Tips for The Modern Woman

The modern woman is often overworked, stressed and has little time to spare. Flooded with responsibilities, whether from motherhood or careers and sometimes both,  it is difficult to find those moments of peace that bring you equilibrium.

But the good news is, you don’t need hours to restore your calm. By practicing mindfulness, you can manage stress and enhance your mindset in small doses throughout your day.

This article explains how you can incorporate mindfulness into your daily routine without setting much time aside, if any.

This helpful guide can help you restore the harmony you deserve, the Biobalance way.

What is mindfulness?

Mindfulness is the practice of being present with your thoughts or tasks. It is to give acute attention to your immediate experience, whatever you are doing. There are many ways to practise mindfulness, each providing a different avenue and benefit that heightens and narrows your focus, bringing you back to you.

Mindfulness and meditation have consistently been proven to reduce the effects of stress by lowering all biomarkers and physiological responses to stress, including cortisol production, blood pressure, heart rate, cytokine expression, and others. Mindfulness practices are vital for managing your mental and emotional health, especially when balancing a busy life.

Here are 7 simple ways you can practise mindfulness from today.

1 - Mindful walking

Find a quiet path in your local park, a woodland, or an urban route you enjoy walking.

Focus closely on each step you take, paying attention to how your feet make contact with the ground, the rhythm of your breathing, and the sensations in your body. If possible, do it barefoot because you will experience more sensations and feel more connected to your experience.

Notice your surroundings, such as the colours, smells, and sounds, without rushing. By taking your time you will let go of your daily worries and find solace in your experience.

This practice encourages present-moment awareness and can be done almost anywhere, even during the busiest days. Remember to turn your phone on aeroplane mode so you cannot be disturbed. Listening to calming instrumental music can also aid you.

2 - 5-5-5 Sensory check-in

This exercise begins by noticing five things you can see around you. This could be the intricate patterns on your furniture or the vibrant colours in your workspace. Give each one sufficient attention, but without putting much thought into it. Simply notice what you notice about those qualities.

Next, identify five things you can hear. Perhaps it's the hum of a computer, birds chirping outside, a clock ticking, or distant traffic noise. In like vein, consider the different tones, the disorderly symphony, and the relationship between the sounds and the things causing them.

Finally, focus on five sensations you can feel. This could be your feet touching the ground, the texture of your clothing, your seat against your back, or the gentle breeze against your skin. It doesn’t matter whether the sensations are positive or negative like discomfort, so long as they absorb your attention.

As with all mindfulness practices, connect with your breathing throughout the process.

3 - Body scan with a twist

This exercise helps you become aware of tension or discomfort while promoting relaxation. It involves becoming one with your physical experience, no matter what it is.

Start by lying or sitting comfortably. Take a few deep breaths to settle in. Then, focus on each part of your body, starting from the top of your head and moving down to your toes, paying attention to how each body part feels. Don’t rush this process. Not all parts of your body will feel the same, with some feeling little to nothing, while others feel good and sometimes bad, if you have aches and pains.

While it is desirable to experience positive feelings, it is not the point. The purpose is to use the experience of each body part to bring you into the present moment. It is a useful way to discover which parts of your body are tense and causing you discomfort in everyday life.

A more advanced version involves imagining that any discomfort is being healed with a soothing light or a gentle wave of warm or cool energy.

This mindful practice encourages a positive mind-body connection that fosters deeper self-appreciation.

4 - Single-tasking

Focusing on one task at a time can be surprisingly powerful. There are two ways to practise this.

Method one: Choose an activity that involves something physical like eating a meal, washing up, or doing laundry, and direct your attention to noticing every detail. It could be the way the soapy water feels on your skin if you are washing up, the shine of the plate as it becomes clean, or the sound of the water flowing. By focusing on your breathing and your immediate experience, you drown out all irrelevant distractions from your mind giving you respite. This helps you build a positive and healthy mindset as well.

Method two: Choose an activity with a mental component like reading a book, or solving a work problem, and dedicate your full attention to it. By doing so you will become immersed in the experience and enter an optimum state of mind that scientists call ‘flow’. his practice not only improves concentration and efficiency but also brings a sense of satisfaction to your everyday tasks.

5 - Visualise with deep breathing

This technique combines the power of visualisation with the calming effects of deep breathing to centre the mind and instil tranquillity.

Begin by sitting or lying comfortably in a quiet space. Close your eyes and take a few deep breaths, inhaling deeply through your nose, and slowly exhaling through your mouth. As you continue to breathe deeply, picture a serene place that brings you peace - perhaps a tranquil beach, a lush garden, or a peaceful forest.

Once you find your place of joy, focus on the details of the experience or develop them. This could involve imagining what the sand feels like against your feet as you walk on the beach, or the cooling water brushing against your shins. By developing those details and focusing on them, you will train your body and mind to disconnect from your normal experience to enter a state of calm.

This method may take practice to perfect, but it is certainly worth it.

7 - Mirror Mindfulness

This practice involves using a mirror to connect with yourself through your direct image.

Stand or sit in front of a mirror, and take a moment to look into your own eyes. Start by breathing deeply and slowly to centre yourself. Maintain eye contact, silently acknowledging and appreciating the person you see.

You can express gratitude for qualities you admire in yourself, affirm positive attributes, or simply offer gentle words of encouragement. This moment is about acknowledging your presence and embracing who you are without judgment.

It also provides the opportunity to confront yourself and address any feelings of shame, regret, or guilt. It allows you to express sorrow and forgiveness so that you can move on from past experiences.

Mirror mindfulness is a powerful tool. Practising it regularly fosters self-acceptance and can improve your confidence and self-compassion.

Final thoughts,

There are so many mindfulness practices to choose from and many of them can be done with little time or preparation, and the benefits are remarkable.

With so much to gain and nothing to lose, there is no excuse not to practise them. Try entering a 30-day challenge to practise one form of mindfulness for at least 5 minutes each day, and see how it impacts your mental clarity and emotional well-being.

If taken seriously, mindfulness can be your daily dose of medicine. It is free, it works, and it brings you back into harmony, the Biobalance way.

So, what are you waiting for? Zen awaits you.