2 simple mindfulness exercises to help you cope with pressure
Given the hectic pace of modern life, feeling under pressure to live up to everyone’s expectations – including our own – can easily turn into yet another unhealthy habit. Because our lives have never been as monitored or exposed to so much scrutiny as in recent years, it may feel hard to let go of that need to strive for excellence, regardless of the impact that that attitude has on you. In the era of smart phones and social media, not looking “super active” and “always busy” can easily make you feel like a lost soul, a social outcast or, simply put, just not good enough. To live a truly authentic life has become a challenge at a time when just allowing oneself to sit still and do nothing sounds like a great oddity.
Even when you feel easily swayed by perfectionist ideals, you still have a choice. You can surrender to the pressure of being there for everyone and everything but yourself, and keep on struggling to deliver that picture of success and popularity, or take this moment to make it be about you. The real you, that is, the one who like all human beings needs to nurture the connection with his own body in order to feel in harmony with himself and others. Making the time to be about you does not only mean “treating yourself” to something expensive, tasty or new. It also means taking that moment to be there for yourself, to feel what it feels to be you at that moment. All without judgement. All without having to do things a certain way (like having to follow a stereotype of “me time”, as in lying in a hot bath seeping a glass of red wine or eating a huge bar of chocolate while binge watching a TV series on Netflix. If any of those things happen not to be available… well, then you are stuck with that bad feeling!).
Mindfulness can help you feel at one with yourself without having to get out of your way in search of something elaborate to reach that peace of mind. Just taking little time to focus on your breathing can allow you to reconnect with your body, honour that moment and the sensations that make you whole, attending to the whole you. You do not have to be a Buddhist to practice it, or a great connoisseur of Eastern philosophy to master it. Mindfulness in already part of you – that unique ability you already possess to use thought to focus on yourself and observe your own thinking, feelings and behaviours.
If you feel under stress and would like to give mindfulness a try, below you will find 2 simple mindfulness exercises to help you cope with pressure:
1- Grounding yourself
Sitting on a chair in an erect yet comfortable position, take a couple of minutes to bring the focus of your attention to your breathing. Observe how your chest expands at each in breath, filling your whole body with air and, at the out breath, giving that natural feeling of relaxation. When you feel yourself relaxing as the mind reconnects with the body, let go of the chest and bring the focus of your attention to your feet. Attend to the sensations of contact between the soles of your feet and the surface on which they are resting. Feel how the whole you, your legs, torso, arms and head are connected to that surface. Feel yourself as a unit, as a body sitting in that position. Examine the sensations that intensify your perception of what it means to be that body at that moment, like feeling the hard surface of the chair against your skin or noticing feelings of heaviness or lightness in the limbs. Then remind yourself of where you are, what day of the week and time of the day it is. Own that moment by feeling fully there in the present, mind and body, all in one sitting on that chair and just being yourself at that precise time and space.
2- Stress relief
Sitting on a chair in an erect yet comfortable position, take a couple of minutes to bring the focus of your attention to your breathing. Observe how your chest expands at each in breath, filling your whole body with air, and at the out breath, giving that natural feeling of relaxation. When you feel yourself relaxing as the mind reconnects with the body, let go of the chest and bring the focus of your attention to your whole body. As you search for the sensations present in that moment, identify the one that makes you feel crushed. That sensation may be a feeling of pressure around your chest, a tightness of the neck or jaw or feelings of heaviness, pain or pressure in the abdominal area, for instance. As soon as you connect to that part of your body, dedicate a couple of minutes to focus your attention on that region. Take time to attend to the bodily sensations that reflect that negative emotional state. Notice how stress is felt by you in that particular region. Fully attend to the source of your discomfort. As your thinking starts to process those sensations, notice what happens when they start to dissipate into the rest of the body as flowing energy. Feel a shift in those sensations as they disappear from awareness. Enjoy that feeling of relief and reconciliation as your attention claims back your entire body.
Whenever you feel overwhelmed or disconnected, as if you were running on autopilot, take a few minutes to practice one of the above. Both exercises will allow you to feel refreshed and centred. It is vital to your general psychological and emotional wellbeing to attend to those negative feelings as soon as they arise. Letting them build up as if they were not as important as whatever you are doing at that moment has the potential to result in mental health complications later on, such an episode of burnout or depression, or even a full-blown anxiety disorder. Get your priorities right by learning how to love and respect the whole you, body and soul.