Finding Your Meditation: How To Practice Mindfulness & Self-Care

Medically reviewed by Next Health Clinical Director, Jessica Brewer

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With 33% of Americans experiencing extreme stress, 75% experiencing moderate stress, and 20% of adult Americans suffering from mental illness, taking the time to cultivate a positive mental state is essential.

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For many of us, our fast-paced lives feel as though they do not allow time for self-care. However, taking just a couple of mindful minutes to recenter and decompress can lead to numerous physiological and psychological benefits.

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In considering the importance of mindfulness and self-care, we outline the ways you can de-stress and prioritize yourself without investing hours of your valuable time.

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What Is Mindfulness & Why Does It Matter?

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In short, mindfulness is being fully present. When you are solely focused on the moment and not occupied with overthinking or overreacting, stress seems to melt away. Focusing on the present moment makes everything more manageable as it takes away the opportunity to stress about potential future problems.

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Shifting into a mindful mindset can feel a lot easier said than done, but mindfulness can be cultivated through proven techniques such as mindful meditation:

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Mindful Meditation

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Mindful meditation is a type of meditation in which your sole focus is what you are feeling in the moment. By processing your senses and feelings, without interpretation or judgment, you can feel more centered and in tune with your body.

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Guided meditation can be done in a variety of ways and can involve breathing methods, guided imagery, and other relaxation techniques.

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Meditation, in general, has a variety of mental and physical benefits, according to the Mayo Clinic. Benefits can include:

• Stress, anxiety, and depression relief
• Reduced chronic pain
• Reduced inflammation
• Decreased blood pressure
• Improved sleep quality
• Decreased burnout

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How To Practice Self-Care (Regularly)

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Many of us do not take time for ourselves until we are forced to take time for ourselves because we are so burnt out.  Then we take a “Mental Health Day,” to relax and attempt to repair the mental and physical damage from weeks of going non-stop.

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While Mental Health Days are incredibly valuable, they should not be your main form of self-care. Remember, self-care is not selfish:

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"Nurturing yourself is not selfish. It is essential to your survival and well-being." - Renee Peterson Trudeau

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In order to feel optimized, self-care needs to be a regular part of your daily life. Although all of us may not have time for an hour-long relaxation activity to add to our routines, there are small ways you can decompress and enhance your overall sense of wellness:

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Deep Breathing Exercises

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For those of us who are not experts in mindfulness yet, it is easy to become overwhelmed and stressed in the moment. Deep breathing exercises are a quick way to recenter yourself and adapt your physiological response to stressors. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body, reducing tension, lowering blood pressure, and stopping the release of cortisol, the “stress hormone.”

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Here’s a basic deep breathing exercise you can try:

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Hold the base of your pinky with the other hand.

Inhale as for the count of one as move your hand up the length of your pinky.

Exhale for the count of one as move your hand down the length of your pinky.

Once at the base of your pinky again, repeat this exercise with your ring finger, counting to two each time you move your hand up and down the finger.

Continue this exercise with your other fingers: inhale and exhale for three seconds each way for the middle finger, four seconds for the index finger, and five seconds for the thumb.

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Touching your hand as you perform this exercise helps connect the body and brain.

Learn more about the importance of breathing exercises here‍

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Break A Sweat

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For many of us who are “busy,” we are handling a variety of work-related tasks from behind a desk. If you are not regularly active throughout the day, physical activity can be a great way to process your emotions.

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Whether you only have time for a five-minute jog, a ten-minute home workout, or a twenty-minute walk, any activity is better than none. Exercise helps release endorphins, “feel-good” neurotransmitters that elevate your mood.

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Remember, exercise is just as valuable to mental health as it is to physical. Waking up a couple of minutes earlier for physical activity can have numerous health benefits including reducing blood pressure, combating inflammation, improving mental cognition, boosting hormonal health, and more.

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Cultivate A Positive Space

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Not all acts of self-care have to be a daily activity. One of the easiest ways to care for yourself is to maintain a positive environment where you spend most of your time. The majority of us spend our time at work and at home. For your workspace, set aside some time to get a candle, a plant, small decorations, or anything that would make your space more comfortable for you. At home, start with the space you spend the most time in and add a couple of soothing touches such as an essential oil diffuser, photos of loved ones, anything that would make the space calming and inviting.

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Many of you may recall the Pareto principle: where a 20% percent effort can result in an 80% improvement. Small, self-loving details where you spend most of your time can make the world of difference.

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Supplement Your Diet

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Although oral supplementation is populat and can be incredibly beneficial, it does not maximize bioavailability, meaning your cells do not obtain all the nutrients from the supplements. This is because the gastrointestinal tract destroys vitamins and minerals during the digestion process. IV Therapy bypasses this issue by delivering nutrients directly into your bloodstream.

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Next Health has a variety of IVs that can target your unique health goals. Our Stress IV is perfect for those looking to experience relief from everyday stressors and put their mind at ease. This IV is formulated to improve your stress response, support adrenal function, and elevate your mood with body-balancing ingredients such as magnesium, vitamin C, folic acid, and more.

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Cryotherapy

This may be the refresh you're mental and physical health may need- true whole-body, non-nitrogen Cryotherapy. This advanced cold therapy reaches temperatures as low as -150 degrees Fahrenheit in just three minutes. When your body is exposed to the cold, it releases norepinephrine and endorphins into the bloodstream as a way to compensate and keep you alert in cold, harsh conditions. Norepinephrine is a hormone and neurotransmitter that enhances focus, attention, and mood.

Furthermore, cryotherapy has been associated with a potential reduction in anxiety levels. The sudden exposure to extreme cold can trigger a physiological response that impacts the body's stress response system. This cold-induced stimulation may help modulate stress hormones and neurotransmitters, potentially alleviating symptoms of anxiety. The release of endorphins, often referred to as the body's natural painkillers, during cryotherapy can also contribute to a sense of relaxation and well-being, further aiding in reducing feelings of anxiety and promoting a more balanced mental state.

Reserve your Cryotherapy session here

Infrared LED Therapy

Infrared LED Therapy at Next Health features an advanced Infrared LED Bed equipped with over 13,000 high-intensity red, blue, and infrared LEDs, strategically positioned in close proximity to the skin to maximize effectiveness. This therapy is designed to activate ATP (energy within body tissues), providing a boost in energy levels. The LED lights also trigger the release of endorphins, aiding in mood enhancement and anxiety relief. Additionally, the therapy helps realign the body's circadian rhythm, fostering optimal sleep patterns and improving REM sleep for overall well-being.

Reserve your LED Bed session here

Have questions? Call or text us at: (310) 295-2075

Request a complimentary consult here

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Sources:

https://www.therecoveryvillage.com/mental-health/stress/related/stress-statistics/

https://www.thenationalcouncil.org/mental-health-month/

https://www.uofmhealth.org/health-library/uz2255#:~:text=Deep%20breathing%20is%20one%20of,this%20message%20to%20your%20body.&text=Breathing%20exercises%20are%20a%20good,reduce%20tension%2C%20and%20relieve%20stress.