In the modern world, where our mind is constantly being stimulated, stress and busyness have become the norm and it’s easy to neglect our everyday mental well-being. Incorporating self-care practices that help us disconnect and calm down our minds can be important for achieving balance and maintaining mental wellness. Mindfulness practices such as breathing techniques, meditation, yoga, and journaling are many great tools for reconnecting with our inner peace, relieving stress, and even fostering a sense of purpose.
Mindfulness practice can be an
important part of everyday self-care.
Breathe Deeply
Take a few minutes for mindful breathing exercises. Deep, slow breaths activate the parasympathetic nervous system, promoting relaxation. A study by Hum Neurosci demonstrated the effectiveness of mindful breathing in reducing anxiety and stress (1).
Here's a simple box breathing technique:
Close your eyes and begin by inhaling slowly through your nose for a count of four.
Feel your belly gently inflate as you breathe in.
Hold your breath for a count of four, maintaining that fullness in your abdomen.
Slowly exhale through your mouth for a count of four, feeling your belly deflate with each breath.
Hold your breath again for a count of four before repeating the cycle.
Focus on the rhythm of your breath, feeling the rise and fall of your chest and abdomen. With each exhale, imagine releasing any tension or worry that may be holding you back. Repeat this cycle for a few minutes, allowing yourself to sink deeper into relaxation with each breath.
Practice Mindfulness Meditation
Meditation is one of the most powerful tools for calming the mind and connecting with your inner self. It’s about being still, letting go of distractions, and creating space for inner peace and awareness. Meditation can help boost mental clarity, reduce anxiety, and help manage stress.
Simple tips for meditating at home:
Find a Quiet Spot: Choose a calm space where you won’t be disturbed.
Sit Comfortably: Sit on a chair or cushion with your back straight. Relax your shoulders and place your hands on your lap.
Focus on Your Breath: Close your eyes and start breathing slowly and deeply. Pay attention to the sensation of your breath as it flows in and out.
Let Thoughts Pass: When thoughts arise (and they will), gently acknowledge them, then bring your focus back to your breath without judgment.
Start Small: Begin with 5-10 minutes, then gradually increase the time as you get more comfortable.
Be Consistent: Practice daily for the best results, even if just for a few minutes.
Discover our Beeswax Candle
The soft flickering lights of a candle can help create a calming atmosphere, and the scent of beeswax promotes relaxation. Our Beeswax Candles have been developed to help you calm down after a long day and can be used as tools in mindfulness practices.
Using a candle in meditation is an ancient practice called Trataka or Candle Gaze Meditation. Gazing into the flame of a candle can help increase concentration and focus (2).
Our Bazaar Beeswax Candle is made from Himalayan beeswax. The candle has a long burning time and gives a mild and natural scent without synthetic fumes. Our first candle will be arriving soon!
Practice Yoga
Incorporating yoga is more than just physical exercise, it’s a practice that unites the body, mind, and spirit. Through movement, breath, and mindfulness, yoga helps you feel more connected and balanced.
A study (3) has shown that regular yoga practice can promote relaxation by lowering cortisol levels and reducing inflammation Additionally, it will increase your flexibility and strength which is positive for your overall physical health and confidence!
Yoga can be practiced in different ways depending on your lifestyle and body mobility.
If you are in Norway, you can check out the App (paid) yoganorge.app - with yoga sessions in Norwegian. Alternatively, you can find many yoga tutorials on YouTube, depending on your skill level.
Yoga sessions normally end in what's called Savasana, a pose that involves lying flat on your back, relaxing every part of your body, and focusing on your breath. It's meant to help the body and mind absorb the benefits of the yoga practice, promote relaxation, and reduce stress. Savasana is practiced to give the body rest and to help integrate the physical and mental effects of the yoga practice.
After your yoga session, you can continue the relaxation in the shower with the help of the calming aromas of frankincense and sandalwood, found in our Essential Meditation Body Soap.
Start Journaling
Journaling is a simple yet powerful way to explore your inner thoughts and emotions. Writing down your experiences, dreams, or daily reflections can offer clarity and help you connect with your inner self. It can be beneficial for emotional release, fostering positivity, and increasing self-awareness.
Science has shown that those who engaged in journaling activities had fewer negative emotions in response to stressors than those who did not (4).
Need help getting started? Take a notebook and a pen, write down three things you’re grateful for today. Three things you would like to get done today. Three things you would like to improve today. Do this daily and you will see how this simple gratitude practice can uplift your mood and help you navigate through stressful times.
Remember, self-care isn't a chore, it's a gift to yourself. Make time for these rituals and do them with joy. Happy Self-Care Sunday!
Sources:
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B. & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
Mayer, A, B. (2022). "Candle Meditation: Can Gazing at a Flame Increase Your Focus?" A Healthline Article. https://www.healthline.com/health/candle-meditation#benefits
Thirthalli, J., Naveen, G. H., Rao, M. G., Varambally, S., Christopher, R., & Gangadhar, B. N. (2013). Cortisol and antidepressant effects of yoga. Indian journal of psychiatry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768222/#:~:text=Those%20who%20received%20yoga%2Donly,that%20%E2%80%9Ccorrect%E2%80%9D%20after%20treatment.
Sutton, J. (2018). 5 Benefits of Journaling for Mental Health. Article in Positive Psychology. https://positivepsychology.com/benefits-of-journaling/
