Mindfulness - Relaxation exercises to reduce stress

• Reduces stress and anxiety levels

  Increases concentration, focus, and creativity

• Improves peace of mind and well-being

• Promotes emotional regulation and increased awareness of one's own thoughts and feelings

• Strengthens self-awareness and self-knowledge

• Enhances sleep and reduces sleep disorders

• Promotes healthy relationships through increased presence and compassion

• Can help reduce symptoms of depression and improve emotional stability.

Many therapists recommend mindfulness as a complementary treatment method for various forms of mental health issues, such as depression, anxiety, and stress-related conditions. By integrating mindfulness into therapy, one can learn to manage their thoughts and feelings in a healthy and constructive way, which can help improve their mental health and well-being in the long term.

Here are some mindfulness exercises we recommend.

• Mindful breathing - Sit comfortably with a straight back and focus on your breathing. Focus on breathing in and out calmly and evenly. Notice the sensation of air filling your lungs and the feeling of relaxation as you breathe out.

• Body scan - Sit or lie down in a comfortable place and focus on each part of your body, one at a time. Start from your toes and work your way up through your entire body. A tip is to listen to a podcast or Spotify where you can get a guided body scan, which can be recommended in the beginning when you want to get started with mindfulness.

• Sensory exercise - Focus on one of your senses, such as hearing or touch. Try to be fully present in the experience of this sense for a few minutes. Notice sounds, smells, touch, or taste with an open mind and without judgment.

• Yoga - By practicing yoga consciously and with a focus on breathing, you can strengthen the body and mind at the same time. Yoga combines physical exercises with mindfulness and can help you release stress and tension.

• Progressive relaxation - This is a mindfulness-based exercise where you tense and relax muscle groups in the body to reduce stress and promote relaxation. Tighten your toes as hard as you can for a few seconds while you inhale, and then completely relax the muscles as you exhale. Repeat this process with calves, thighs, buttocks, abdomen, chest, arms, neck, and face. Tense each muscle group first and then relax with each exhale.