Practicing mindfulness may not be the first thing to come to mind when thinking of ways to relax. For Caroline Kahnk, well-being coordinator at Blue Cross and Blue Shield of Nebraska (BCBSNE), however, taking the time to pause and reflect through mindfulness exercises helps ease the stress of juggling tasks as a parent and professional.
“From a parenting perspective, I practice mindfulness when we spend time together as a family with young kids,” Kahnk said. “We ask them very simple questions that give a chance to reflect on their day.”
To prepare for mindfulness exercises, it is helpful to clear your thoughts and become keenly aware of what you are sensing. Redirect your thoughts and focus to support your mindset through several conditions, including stress, anxiety and depression, according to the Mayo Clinic.
Mindfulness exercises are not a “one-size-fits-all” stress-relief activity. There are several ways to practice, and you can try different techniques to find what works for you.
“Practicing mindfulness varies from person to person,” Kahnk said. “I use a planner with journal prompts. I’ve also done guided meditation before bed. Some days you need a little time or something to relax.”
A few methods you can try to help you get started are to practice using your senses to “experience your environment” and to pay attention to your life’s “simple pleasures.” Additionally, it is best to take a moment to breathe when your mind harbors negative thoughts, as suggested by the Mayo Clinic.
“Start small, just do a few minutes of dedicated mindfulness exercises,” Kahnk said. “Whether it’s clearing your mind, relaxing or yoga, it should be something to give you that needed break from the chaos.”
Other simple mindfulness activities include breathing exercises, body scan meditations or a walk in the park.
“Practicing mindfulness shouldn’t be an added stress or an added item on your to-do list,” Kahnk said. “It should be making life easier. If your activity is making you feel more overwhelmed, take a step back and assess if it is the right option for you.”
Check out BCBSNE’s Mental Well-Being page to find more information on mental health resources.
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