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Is your mind constantly hopping between past regrets and future anxieties? Do you struggle to focus on the here and now?
Mindfulness is the practice of non-judgmental awareness and bringing full attention to the internal and external environment without reacting or becoming overwhelmed by outside stimuli.
It has been linked to decreased stress, anxiety, depression, and poor habits like poor sleep, unhealthy eating patterns, and substance use. Studies have also found that mindfulness practices can benefit those with premenstrual syndrome (PMS).
In this article, we’ll discuss the benefits and mindfulness exercises to help you incorporate mindfulness into your daily life.
Meaning of Mindfulness
Mindfulness focuses on awareness of thoughts, feelings, bodily sensations, and our environment. Mindfulness techniques like meditation, yoga, breathing, and mindful eating habits can help you have a peaceful mind.
Benefits of Mindfulness
According to a study, people who practiced mindfulness regularly reported fewer feelings of stress and anxiety. Mindfulness activities also helped reduce symptoms associated with depression, like negative thinking patterns, rumination, and difficulty concentrating.
Studies have also shown that mindfulness can help reduce PMS-related symptoms such as anxiety, depression, mood swings, and irritability. Meditation for PMS, like yoga and breathing exercises, can also help regulate the menstrual cycle.
Plus, mindfulness practices can help you cultivate self-compassion and empathy. It can help reduce feelings of judgment towards yourself or others, improving relationships with those around you.
One-minute Mindfulness Exercises
There are many ways to incorporate mindfulness practices into your daily routine, and it doesn’t have to be time-consuming. Here are a few one-minute exercises you can do throughout the day:
Mindfulness Breathing
To begin, sit or stand upright with your eyes closed. Take slow, deep breaths through your nose and exhale through your mouth. As you breathe, focus on how it feels to move the air in and out of your body or your emotions, sensations, and thoughts.
Mindful Eating
When it’s time for a meal, take a few moments to notice the colors, textures, and smells of your food. Take small bites and savor the flavor of each bite. Notice how your body reacts after each bite and pause between bites to focus on the experience.
Mindful Walking
Move slowly and deliberately when you’re out for a walk or run. Focus on the sensation of each step and how different terrains feel under your feet. Notice how the environment shifts around you: the sounds, smells, sights, and textures in your surroundings.
Final Thoughts on Mindfulness
Mindfulness is not just a way to cope with stress and anxiety; it can help deepen your connection with yourself and create a more meaningful life. Whether you’re looking for ways to reduce PMS symptoms or find inner peace, mindfulness is an effective practice that can help reduce stress and improve emotional well-being.
Start with one-minute mindful practices and build up to longer sessions as your skills improve. With consistent practice, you’ll feel the benefits of increased well-being in your day-to-day life.
Hormone University was created as an educational platform with the mission to improve hormone health through accessible knowledge and to advocate for social impact in our communities.
You’re not alone.
80% of the adult female population has experienced hormonal imbalance at one point in their life that affected not only their physical health but also their mental health. Coping with pain, infertility, anxiety, depression, body image issues, and, on top of this, judgment is the heavy load most of these women have to bear each day and an important problem we need to tackle as a society.
