Are you feeling stressed or anxious? Do you feel tightness in your body? In your back? Or face? Maybe in your arms? Oftentimes stress can manifest itself as physical tension in our bodies. Let’s relieve that tension.

This exercise utilizes a mindfulness-based stress reduction technique to help the mind become aware of our body’s relationship to the spaces around us. Let’s take our minds for a nice walk.

Start by becoming aware of your own body. Feel the weight of your body against the ground; feel the contact your feet make with the ground. Notice the pressure, the vibrations, and the warmth of the ground. Take a few deep breaths. As you breathe in, feel all the new air you are bringing into the body. Then, exhale softly.



Let’s take some time to practice mindfulness

Now focus on the feeling of your legs against the chair. Focus on the pressure and areas of your leg in contact with the chair. Notice your back on the chair. Notice the tension in your back. Take a deep breath and become aware of this area as you exhale, noticing any changes to your muscle tension. Let your shoulders go soft. Let your arms go light. Bring your attention to your hands, and loosen them if they feel tight and tense. Now think of your facial muscles. Be mindful of any tension you are carrying in your forehead or your jaw. Take another deep breath in and let these areas soften as you breathe out. Repeat this until you can feel them loosen.

Now notice your entire body. Notice how loose and relaxed it feels. Hold it there and let your mind wander for 2 minutes. If you begin to tense once more, stay mindful of this tension and identify where it is happening. Then, take another deep breath and loosen it. When you are ready, slowly stand up, refocus, and stretch your muscles with ease.

Deep breathing and mindfulness can help us release tension from our bodies and enter a state of calm. If you found this exercise helpful, please feel free to return to it at anytime you please.

Written by Alejandro Serrano Saunders

Written by Alejandro Serrano Saunders

Alejandro is the Chief-Scientific Officer of uMore, the AI-powered mental well-being tracker.

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