Summary

The web content provides guidance on using mindfulness techniques to manage stress and anxiety, particularly during the COVID-19 pandemic.

Abstract

The article "Beating Stress And Anxiety Through Mindfulness" emphasizes the importance of mindfulness as a tool for maintaining calm and managing stress during challenging times, such as the COVID-19 pandemic. It clarifies that mindfulness is not synonymous with meditation but rather encompasses it, focusing on being present in the moment. The author, Nishith, offers simple mindfulness exercises that can be practiced anywhere, including staring out a window, performing water and seed exercises inspired by Paulo Coelho's writings, practicing rhythmic meditation, engaging in mindful eating, and applying square breathing techniques. These exercises are designed to help individuals find tranquility and control over their thoughts, with the belief that consistent practice can lead to significant improvements in mental well-being.

Opinions

Mindfulness is distinct from meditation, being more about present awareness than a specific activity like meditation.
Mindfulness does not require a special environment or setup; it is readily accessible in one's current surroundings.
The author advocates for perseverance in mindfulness practice, suggesting that consistent effort is key to its effectiveness.
The article promotes the idea that even simple activities, such as staring out a window, can be powerful mindfulness exercises.
Nishith encourages readers to explore their intuition and inner self through exercises like the water and seed exercises.
The author suggests that mindful eating can transform the eating experience by fostering gratitude and awareness of the food's journey.
The article endorses the "Be Better Bit-By-Bit" platform, which offers daily self-improvement activities and exercises based on the philosophy of achieving objectives through small, consistent improvements.

Beating Stress And Anxiety Through Mindfulness

“Look past your thoughts, so you may drink the pure nectar of This Moment.” — Rumi

It’s COVID-19 everywhere. It’s in my head too. And I am looking for something to stay calm, relax and keep the stress and anxiety away.

But how? What?

I turn to Mindfulness.

If you are thinking that Mindfulness = Meditation, that’s not right.

Mindfulness is about being present in the present and meditation is a subset.

If you are thinking about setting up a Meditation room with light music, easy clothes, dark setting, and comfortable sitting. Stop! You need not do anything. Mindfulness is available right there. It’s already present around you.

Here are a few easy tricks to transform your understanding of Mindfulness and start doing them immediately. Wherever you are and whatever you are doing, use these simple tricks to help yourself calm down. You might still press upon the fact that you have tried all these things in the past and nothing works. Let me tell you one thing, it works. Add the magic ingredient of “Perseverance” with it and it works. It worked for me.

Here are the few simple yet powerful Mindfulness exercises which can help you in these times of forced isolation.

A blank stare through the window

Simplest of them all. Just stare outside the window.

That’s it.

Keep aside 5–7 minutes. Whatever time, whatever place. Just find a window and stare outside. Let your mind throw away all the thoughts at you, let them come and go. Allow your mind to empty itself from all these unwarranted thoughts and once done, you will feel the lightness. The heavy thoughts will be gone.

How about trying this first thing in the morning tomorrow?

The Water exercise

A very interesting exercise as written in the book “The Pilgrimage” by Paulo Coelho. I do this exercise at least once every 15 days and have written about in the past. Find the article below and have fun while doing this exercise.

The “Water Exercise” — Arouse Your Intuition

An exercise which let’s you explore your intuitions and discover a new YOU within yourself.

medium.com

The Seed exercise

Another beautiful exercise suggested by Paulo in “The Pilgrimage” and I became an instant fan. Facing the Sun while doing it is my favorite part of this exercise.

Why The Seed Exercise is so special!

The Seed Exercise as narrated by Paulo Coelho in “The Pilgrimage”.

medium.com

2–3–1 rhythmic meditation

If you are a meditation fan, great. If not, try this simple meditation.

2–3–1 rhythm

Close your eyes, take a deep breath and you are ready.

Count till 2 while you inhale.

Count till 3 while you hold on to your breath.

Count till 1 while you exhale.

If you are finding it extremely easy, use a multiplier. Choose 2 or 3 or 4 or 5 as per your choice. Remember to keep the ratio as 2–3–1. So either choose the rhythm as 4–6–2 or 6–9–3 or 8–12–4 or 10–15–5.

Keep your concentration entirely on your rhythm.

Mindful eating

If you are eating or drinking while reading this, you are already non-compliant.

Mindful eating is exactly the opposite. Eat while you eat.

Today, whenever you are having a meal, just stop for 2-minutes and look at the food you are about to eat. Ask your mind to journey through the beginning of its cycle till it came to your hands. Remind yourself of the seed, the soil, the water which has gone to make it. The farmer, the people, the vehicles, the machines, the ingredients which made it possible to bring this food so close to your mouth.

Thank all of them for allowing you this wonderful opportunity of enjoying a wonderful bite.

Spending just a few seconds with this exercise will completely change the flavors of the food. Try it now!

Square breathing

Similar to the 2–3–1 rhythm, Square breathing is a “breathing” concentrated mindfulness exercise.

Inhale

Hold

Exhale

Suspend

Four stages in this exercise.

You need to decide on a count i.e. 4,5,6 or 7 or more than that depending upon your comfort.

At each stage, you need to count the same number. So while inhaling, count till 6. Hold on to your breath and count till 6. Exhale while counting till 6. Now, suspend while counting till 6.

“With mindfulness, you can establish yourself in the present in order to touch the wonders of life that are available in that moment.” — Thich Nhat Hanh

During these times of anxiety and fear, try these simple exercises to keep your mind out of all the anxious thoughts. The more you do it, the more it will help you to stay in control.

Just 5–10 minutes, that’s what these exercises need. Nothing guarantees a complete day of calmness but allow your mind to calm down just for 10 minutes and it will go a long way to beat the stress.

If you can carve out this time and build them into your daily routine, in just a few days, you will feel the difference. The calmness, the serenity, the clarity will soon hit your mind.

Nishith is a Chartered Accountant by profession. He is a Marathoner, an avid reader, aspiring author, philatelist, phillumenist and a transformation coach in the making. He manages a unique self-development WhatsApp based platform — “Be Better Bit-By-Bit”. This platform offers daily self-improvement activities and exercises to its members. The philosophy and belief of this platform — “Through small and consistent improvements you can achieve any objective”.

Follow this platform on Facebook, LinkedIn, Instagram and YouTube. Also, do listen to the “Be Better Bit-By-Bit” podcast available on various streaming platforms. Drop a message in case you wish to be a part of this unique WhatsApp based self-transformation platform.