3 Simple Techniques To Master Mindfulness And Release Stress

3 Simple Techniques To Master Mindfulness And Release Stress

Bring your attention to the present moment and be here now.


Mindfulness is a term that has become a buzzword in health and wellness spaces and conversations. As a commodity, mindfulness is used to sell products and services that are promised to deliver an experience of serenity and zen. As convincing as marketers can be, mindfulness is not something you can buy - these products and services might help you get to a state of calm, but are certainly not necessary! Mindfulness is solely about your quality of awareness. It is your ability to observe the sensations in your body and the feelings and thoughts that come up when you do so. As you bring your attention to the present moment, maintain an intention that as you notice roaming thoughts enter your mind, you will continue to bring your attention back to the present moment.

1. Engage your senses with aromatherapy


Aromatherapy is a powerful tool to active with your olfactory system, guide your breathing naturally, and can have immediate effects on your mood. For example, citrus scents and peppermint are known to be uplifting and refreshing, while lavender is known to be relaxing and soothing. If you have essential oils, you can use an oil scent of your choice and put a drop or two onto a cotton pad. Take five deep breaths in, and allow your exhales to sigh out of your mouth.

If you don't have essential oils, you can use citrus to produce the same effect. You can either slice a fresh lemon or orange and enjoy the scent or place lemon or orange in your freezer. Once frozen, you can pull it out and scratch the frozen surface to release the aroma. The additional benefits of frozen citrus are that the sensation of the temperature engages your senses, even more, to root you in the present moment.

2. Release neck and headache tension with a mini self-massage


Bend your elbows and bring both thumbs to find the occiput at the bottom of your skull, allowing your palms and fingers to rest against your head. If you suffer from neck pain or tension, it likely comes from this area where your neck and head meet. Apply light pressure with your thumbs and move them in towards and away from each other to give yourself a gentle massage. As you do this, bring your awareness to your breath and visualize sending your breath to the back of your head and neck. Allow yourself to picture the tension and stress melting away with each cycle of inhaling and exhale.

3. Get connected to your breath


Place one hand on your heart and one hand on your stomach, just beneath your belly button. Spend a couple of minutes breathing here, without changing anything, just feeling the warmth and presence of your hands on your torso. Feel the way your ribcage and belly expand and draw in naturally. As you continue to bring your attention to your breathing pattern, bring your focus to the repetition of your breathing - the way your inhales are always followed by an exhale, and the way this continues without forcing. Focusing on this repetition activates the relaxation response in the body, reduces anxiety and stress, and lowers heart rate.

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A list Of 15 Inspiring Words That Mean So Much

A single word can mean a lot.

Positivity is so important in life. A lot of times we always go to quotes for empowerment but I have realized that just one word can be just as powerful. Here is a list of inspiring words.

1. Worthy

Realizing your self-worth is important. Self-worth can really make or break a persons personality. Always know that you are worthy of respect. And also, never compare yourself to others.

2. Courage

Be courageous in life. Life has so many opportunities so do not be scared to grasp any opportunity that comes your way. You have the ability to do anything you have your heart and mind set to do, even the things that frighten you.

3. Enough

When you are feeling down and feeling that nothing you do is ever good enough, know that you are more than enough. And yes there is always room for improvement but when it comes to my self-worth I always have to remind myself that I am enough.

4. Blessed

Be thankful. A lot of times we forget how blessed we are. We focus so much on stress and the bad things that are going on in our lives that we tend to forget all of the beautiful things we have in life.

5. Focus

Focus on your goals, focus on positive things, and focus on the ones you love. Do not focus on things that will keep you from not reaching your goals and people that do not have good intentions for your life.

6. Laugh

Laughing is one of the best forms of medicine. Life is truly better with laughter.

7. Warrior

Through the good and the bad you are a warrior. Be strong, soldier.

8. Seek

Seek new things. Allow yourself to grow in life. Do not just be stuck.

9. Faith

During the bad times, no matter the circumstances, have faith that everything will be all right.

10. Live

Start living because life is honestly way too short. Live life the way you want to live. Do not let anyone try to control you.

11. Enjoy

Enjoy everything that life has to offer. Enjoy even the littlest of things because, as I said before, life is short. And plus, there is no time to live life with regrets.

12. Believe

Believe in yourself and never stop. Believing in yourself brings so many blessings and opportunities in your life.

13. Serendipity

A lot of times we look for things to fill an empty void that we have. Usually what we are looking for comes when we are not looking at all. Your serendipity will come.

14. Create

Share your ideas with the world. Creativity brings change to your life. However you chose to use your creativity do not be scared to show your intelligence, talent, and passion.

15. Love

The world is already full of so much hate, so love unconditionally with all your heart.

Cover Image Credit: Tanveer Naseer

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10 Ways To Keep Your Workout Motivation According To A Personal Trainer

"ALEXA play 'Work Bitch' by Britney Spears."


Keeping your motivation for working out is one of the number one reasons why I think people fail to achieve their fitness goals.

Now I am no "fitness guru" by any means, and I have lost my motivation many times and worked back up.

No one is perfect when it comes to working out, and everyone can have different methods that are successful but from what I have seen, and talking to a few personal trainers, these are some of the best ways to keep your motivation and not lose track of your goals.

If you stick to these 10 ways, you will definitely have a better mindset when it comes to working out, and that will help you push yourself hard because you know that you are capable of much more than you think!

That is the last piece of advice I will leave you with, you are so much more capable of than you think. I recall so many times in the gym, I've thought I was gonna just collapse or crumble cause I was so tired, but time and time again I persevere and finish a set, and see that I can really push myself to the limits, and this is when I've seen the best results.

1. Talk about your goals.

You have to speak your goals into existence. Also speaking about them to others can help hold you accountable and you are working so hard for them, don't give up and let what you accomplished so far go to waste!

2. Get a consistent workout buddy.

This is something that I have found helps me out a lot, my roommate Jordan and I are always checking in on each other to make sure that we've worked out!

3. Want better for yourself, not to impress someone else.

This is also very important, if you have fitness goals solely to impress someone else, you will never be satisfied, or never feel like enough.

4. Want it more than you say.

You really have to want your fitness goals more than you are saying. If you have this goal that is driving you constantly in the back of your mind, your motivation will keep coming from within.

5. Have a scheduled workout plan.

If you have a workout plan that a professional or yourself has constructed, it gives you something to follow and not break. Having a plan for yourself will help keep yourself on track.

6. Take pictures every week!

Seems cheesy, but taking photos of yourself every week can hold you accountable but more importantly, you are able to see results, big or small, if you aren't seeing them in person, you'll be able to tell through the photos.

7. Know what your plan is before you go to the gym.

You should know what your plan is before you go to the gym, try not to just wing it. If you are winging it, who knows if you are really pushing yourself and constantly challenging yourself every gym session.

8. Try your best to maintain a healthy diet during the week.

This can be difficult of course, meal prepping is someting that can always helps! BUT if you don't have time to meal prep, then just go to the grocery store and buy a bunch of healthy snacks to eat throughout the day to keep your motabalism working. Get foods to fuel your body so all your hard workouts don't go to waste!

9. Stick to a plan, it'll be hard at first, but it only gets easier.

Once you get into the swing of things, get into a routine, you'll get used to it. And then you will truly enjoy it, feel great, and have more energy!

10. Surround yourself with others that also have the same goals as you.

As cliche as it is, you do pick up the traits of the people you surround yourself with. If you surround yourself with overachievers, hard workers, who have the same fitness goals as you, you'll all work hard together and encourage each other along the way!

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