Anxiety can be triggered and aggravated by a lot of things, but especially - by feelings of isolation, disconnection, and not being supported. Most of us have felt as though there is a glass wall that separates us from others.

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Fortunately, we have a shield against these thoughts and feelings, called mindfulness-based stress reduction practices. They allow us to look on things from a different perspective and catch on what is actually happening. The key, here, is to recognize and acknowledge your feelings, sensations and thoughts for exactly what they are - your feelings, sensations and thoughts. As you become more experienced in practicing mindfulness, your sense of connection with the emerging moment deepens, letting you discover and embrace your strengths and resources.

Credit: Freepik

Credit: Freepik

#1. Informal mindfulness practice. Turn to it as soon as you feel the growing disconnection. Any position will do, so you can lay down, sit, or stand, but the catch, in this case, is to keep your eyes open and engage with your surroundings.

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Step one: Become aware of your bodily sensations. Feel your own weight, the contact with the surface beneath you. Take your time to locate and easy any tension such as tightness in your belly, knitted brow. Soften your gaze. Focus on your breathing and heartbeat.

Step two: Engage your visual field and sensory experiences. Pay attention to the hands in your lap, the width of your shoulders, also the light, colours and shapes, sounds and smells around you, including the objects in the background. Experience being a part of the world, part of the present moment.

By feeling interconnected with all the natural elements around you, you will feel less isolated and alone. We are all connected by water, sun, and air.

Credit: Freepik

Credit: Freepik

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Try doing this when you’re outdoors, too, especially if you’re out in the nature, to experience the deep bond with other beings on the planet through our simple and beautiful realities.

Also remember the millions of people who are, just like you, engaged in practicing mindfulness. Even if you never get to meet them, you’re still part of a global community. So send kind wishes to yourself and others, and be open to receiving kind wishes the others send your way.

Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.

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#2. Formal mindfulness practice. Read the script below beforehand and refer to it as needed. The practice should take you about 20 minutes, and you can also choose any position that is most comfortable to you at the moment.

Credit: Freepik

Credit: Freepik

Check in with yourself, recognize the way you feel. Let it be.

Shift your awareness to your breathing. Keep breathing as you naturally do.

Focus on your body, its weight on the surface supporting you, the position of that surface in the building you’re in, the ground the building’s on, feel the way the earth holds you.

Reflect on all the other beings on this earths.

Reflect on how safe you are currently, in no need to rush.

Feel the position of the earth in the entire Solar system, then beyond in the Universe. Think about how we’re all connected in the universe and its objects, our bodies and planets, stars. We’re all composed of the same matter, same basic particles.

Credit: Freepik

Credit: Freepik

Open yourself to a feeling of being at home, interconnected with everything and everyone.

Acknowledge that you are part of this Universe and will never be disconnected from it. You are simply resting in this universe, being who you are.

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Gradually shift your attention back to the sensations of your breathing.

Send kindness to all beings.

After practicing mindfulness, it’s a good idea to jot down how it all went, what you have experienced, and how you are feeling once the session is over.

Credit: Freepik

Credit: Freepik

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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