Implement 3 simple mindfulness techniques to relieve 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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Internet outraged at Delhi Aunty for Sl*t Shaming

Public outrage - justified or an overreaction?


When the topic of sexual violence against women arises, women are often held responsible - because of how they dress, or how they behave, or even if they have a voice. A recent incident in Delhi showed that the mindset of people has not changed. In a video posted by Shivani Gupta, a middle-aged woman is seen defending her claim, "Women wearing short dresses deserve to be raped."

This backward mentality surrounding rape and rape culture is horrifying to see. The middle-aged woman first shamed them for wearing short clothes and when she was confronted, she told them "they deserved to get raped." She made things worse when she told other men in the restaurant to rape such women who wear short clothes.

Shivani and her friends later confronted this woman while taking the video. They wanted a public apology for her statement and followed her around. The older woman stood by her statement. Fair enough. They felt threatened by her statements and wanted an apology for her actions. The older lady, however, was brazen about her ideologies and refused to apologize. In fact, she threatened to call the cops for harassment.

The woman who made the regressive statements. Shivani Gupta

While the anger and outrage by the women who uploaded this video are justified, several questions are being raised on whether the older woman was later harassed for her statements. Public shaming is not the way to solve this issue.

"We cannot dismantle a culture of shaming by participating in it." - Rega Jha.

Now, I believe that nobody must engage in victim shaming. Nobody has the right to police the outfit one wishes to wear. It is astonishing to believe that even in the 21st century, people still believe that an outfit determines the morality and character of a person. That older woman was wrong to sl*t-shame the girls for wearing what they want. That being said, even though what that woman did was horrible, public shaming will not work. It will not change the mindset behind these ideologies. What that older woman did was akin to bullying. Publicly shaming her, stalking her facebook account or posting comments or by coercing her, you are also behaving in the same manner of bullying.

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