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Mindfulness Exercises for Stress Management

mindfulness exercises

Mindfulness is an astounding tool for stress management and overall wellness as it may be used at virtually any time and may quickly bring lasting results. The following mindfulness exercises are easy and convenient, and may lead you to a deeper experience of mindfulness in your daily life.


Meditation brings a lot of advantages in its own right, and has been one of the most popular and traditional ways to accomplish mindfulness for centuries, so it tops the list of mindfulness exercises. Meditation gets to be easier with practice, but it need not be hard for beginners. Simply discover a comfortable place, free of distractions, and calm your mind.

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Deep Breathing

That’s correct: mindfulness may be as easy as breathing! Seriously, though, among the most uncomplicated ways to experience mindfulness, which may be done as you go about your day-to-day activities (convenient for those who feel they don’t have time to meditate), is to center on your breathing.

Breathe from your belly instead of from your chest, and try to inhale through your nose and out through your mouth. Centering on the sound and rhythm of your breath, particularly when you are upset, may have a calming effect and help you stay grounded in the here and now.


The term “housecleaning” has a literal meaning (cleaning up your actual house) as well as a non-literal one (doing away with “emotional baggage”, letting go of things that non longer serve you), and both may be great stress relievers! Because clutter has several hidden costs and may be a subtle but significant stressor, housecleaning and decluttering as a mindfulness exercise may bring lasting benefits.

To bring mindfulness to cleaning, you first have to view it as a positive event, a drill in self-understanding and stress relief, instead of merely as a chore. Then, as you clean, center on what you’re doing as you’re doing it — and nothing else.

Feel the warm, soapy water on your hands as you rinse dishes; experience the vibrations of the vacuum as you cover the area of the floor; enjoy the warmth of the laundry as you fold it; feel the freedom of relinquishing unneeded objects as you put them in the donations bag. It might sound a bit silly as you read it here, but if you approach cleaning as a drill in mindfulness, it may become one.

Honoring Your Thoughts

A lot of stressed and busy individuals find it hard to stop centering on the rapid stream of thoughts consuming their mind, and the idea of sitting in meditation and holding off the onslaught of thought may really cause more stress! If this sounds like you, the mindfulness drill of observing your thoughts may be for you. Instead of working against the voice in your head, you sit back and “honor” your thoughts, instead of becoming involved in them. As you notice them, you may find your mind calming, and the thoughts becoming less stressful.

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Make Your Own!

You’re likely now getting the idea that virtually any activity may be a mindfulness exercise, and in a way, you’re correct. It helps to practice meditation or a different exercise that truly centers on mindfulness, but you are able to bring mindfulness to anything you do, and find yourself less stressed and more grounded in the procedure.

Moreover you do not need to do mindfulness exercises for periods to reap the benefits. Just doing it for 2 minutes a day in the beginning is enough.

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The Amazing Benefits of Guided Meditation

guided meditation

Meditation is becoming a more popular way to beat stress, improve focus and enhance the quality of life. Meditation has a lot of positive effects. But many people get frustrated and do not know where to begin. Here guided meditation can play an important role.

So let us look at some of the benefits of guided meditation,

Guided meditation is easy and does not require you to do anything. In this meditation, the guide will walk you through the whole process. This is excellent for beginners.

Guided meditation also harnesses the power of visualization. This is important to create positive changes fast. Creative Visualization is used for self-improvement in all walks of life. In guided meditation, you achieve a deep state of relaxation that the images you visualize become very vivid. Positive suggestions in such a state give immediate benefits. You will feel better physically, emotionally and mentally.

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Everybody has a different goal, and guided meditations can be tailored to achieve specific outcomes. Guided meditation with a specific goal will include positive visualization and suggestions. This is very difficult in case of unguided meditation.

Guided meditation is very effective in personal transformation. It can be used to release the power of the subconscious mind. It has a positive effect on cognitive abilities, helps you focus more, improves concentration and memory power.

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It improves mental wellbeing and manages depression and anxiety.

It improves creativity and right brain thinking.

Improves physical health by slowing down your heart rate.

Creates new connections between the right and left hemispheres of the brain.

It helps in managing anger issues.

Strengthens mindfulness which results in kindness, compassion, and forgiveness.


Studies show that 90% of people who are committed to meditation daily feel changes in their lives in a matter of weeks.

Hence guided meditation is the way forward.

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The Simple Approach To Meditation



As someone new to the world of meditation, it may seem overwhelming. Images of monks and Hindu yogis sitting on mountaintops, deep in meditation may come to mind. You might think – I cannot do that.

Meditation is not about achievement. It is not about getting from one place to another. Meditation is not about perfection. It is not about emptying the mind and never faltering. Meditation is a never-ending process. It is not about reaching a destination. It is the journey. Even the masters of meditation are affected by the wandering mind. Meditation slows the mind and even trains it.

Through the process of detachment from your thoughts and becoming aware of the current moment, you teach your mind to relax. You train your mind to value the current moment, to worry less about the future, and to dwell less in the past.

So let us begin the process.

Find a comfortable place to sit or to lie down. Close your eyes and focus on the current state of your being. Instead of blocking things out, just be aware of them.

What sounds do you hear?
Are there other voices? Do you hear the hum of electronics and appliances?

Take a moment now to focus in on each of the sounds that you hear. Moving from one to another until you finally hear them all.

Now, as you listen to the sounds in the room, try to tune them out. Just as you found each one of them. Now tune them out one by one. As you bring attention away from the sounds, turn your focus on your body. Feel the position of your body – where your arms and legs are located; the position of your head and neck.

Starting from your toes bring your attention on each part of your body. Notice the tension, pain or any other feeling. Acknowledge the sensations on your skin as you move upward. Move upward slowly till you reach the top of your head.

That’s it.
You may have noticed thoughts popping into your mind as we moved through the relaxation part of this meditation. That is part of the process and will happen. What you need is practice. Also, there is a guided approach which can help you visualize and meditate much more easily.


Meditation is a lifelong journey and with time it becomes an integral part of your daily routine. It helps you in managing stress and emotional wellbeing. It keeps you relaxed in moments of frustration and anger. This is very helpful in leading a healthy life. Hence everyone including you must adopt this meditation in your life.