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Mindfulness is a type of meditation in which you focus on being aware of your senses and what you are feeling in the moment, without judgement. Mindfulness can be a very useful skill to use in your daily life. If you feel overwhelmed or stressed or just burnt out, take a moment to practise these easy skills.
1. Start with a few minutes of mindfulness meditation each day. It can be as simple as focusing on your breath. Take a few minutes to sit quietly and pay attention to your breath. Let your mind wander, but bring it back to your breath when it does.
2. Take note of your environment. Find a few moments during the day to observe your surroundings. Focus on the sights, smells, and sounds around you. Notice any pleasant or unpleasant sensations.
3. Put down your phone. Spend some time away from screens and instead focus on the present moment. Take a walk or do a physical activity that requires your attention and focus.
4. Eat mindfully. Pay attention to the taste, texture, and smell of your food. Notice how the food makes you feel and be mindful of any emotions that come up.
5. Talk to yourself. Notice any negative thoughts or self-talk. Acknowledge them and then replace them with more positive or neutral thoughts.
6. Practice self-compassion. Notice any judgments or criticism you have about yourself and replace them with kinder, more supportive thoughts.
7. Notice your body. Pay attention to any physical sensations you experience. Notice any tension or tightness and try to relax into it.
8. Prioritize sleep. Make sure you’re getting enough rest and practice good sleep hygiene. Make sure your bedroom is dark and quiet, and avoid screens and caffeine before bed.
9. Practice gratitude. Take a few moments to be thankful for the people, things, and experiences you have in your life.
10. Find a support system. Talk to friends, family, or a therapist who can help you practice mindfulness and be supportive of your journey.
In conclusion, if you had a bad day at work or just in general, you can practise these skills every time you feel overwhelmed, just try to breath and focus on grounding yourself and find your inner peace or higher power.