Mindfulness Techniques: Defusion

Welcome to week four of the mindfulness series. This week closes out the mindfulness series, and I hope you could utilize some of the techniques.  Today’s post is all about using defusion. Defusion teaches you how to separate yourself from your thoughts.  It sounds a bit tricky, but keep reading to find out more. 

If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information.

What is Mindfulness?

Mindfulness is a mental health technique that involves bringing awareness and attention to the present moment, without judgment. It is a form of meditation that has been shown to have a positive impact on mental health and well-being.

Practicing mindfulness involves focusing on one’s thoughts, feelings, and physical sensations in the present moment, without becoming distracted by worries about the past or future. This helps to reduce stress and anxiety, as well as improve focus and concentration.

Mindfulness can be practiced in various ways, including through meditation, deep breathing exercises, or simply paying attention to your thoughts and surroundings throughout the day.

Studies have shown that mindfulness can have a positive impact on a wide range of mental health conditions, including anxiety, depression, and stress. It can also improve physical health, enhance sleep quality, and improve overall well-being.

Incorporating mindfulness into your daily routine can be as simple as taking a few minutes each day to focus on your breathing and be present in the moment. With patience and persistence, mindfulness can become a powerful tool for improving mental health and overall well-being.

Defusion

 Defusion is a technique that helps you separate yourself from your thoughts.  Often we have dark or negative thoughts, which is natural.  We must take care not to become our thoughts. 

To achieve this, it takes a bit of practice.  First, you want to write down any thoughts that disrupt your peace. 

Once you have them written down, it is time to put this into practice. There is a two-step process to achieve separating yourself from those pesky thoughts. 

The first step is acknowledging the thought by saying, “I have the thought…”.  Conclude the sentence with one of the items you have written down. For example, “I have the thought I will never reach my goals.” Say the entire phrase three to five times.

Secondly, add “I notice” to the start of the previous statement.  Such as, “I notice, I have the thought I will never reach my goals.” Now repeat this out loud three to five times.

With practice,  you will start to notice you feel separate from your thoughts.  You will no longer internalize them and realize that they do not define you, regardless of what they may be whispering in your ear.  

While defusion is beneficial in mindfulness, it is part of ACT.  According to NAMI, ACT is defined as “Assertive community treatment (ACT) is a team-based treatment model that provides multidisciplinary, flexible treatment and support to people with mental illness 24/7. ACT is based around the idea that people receive better care when their mental health care providers work together.”

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #mindfulness.

Berry Mixed Greens Salad with Poppy Seed Strawberry Balsamic Vinaigrette

This salad is best during the berry season, which is Spring to Summer, with slight variations for your area.
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This month’s Special of the Month is Berry Mixed Greens Salad with Poppy Seed Balsamic Vinaigrette, which is a mouthful.  But so this salad.  I initially saw it on Tasty and decided to give it my spin.  Even though the berry season doesn’t peak until summer, I could not wait to make this salad. Don’t worry; I will be making this salad again this summer!  I would only make this salad with fresh fruit, but unsweetened frozen strawberries suit the dressing.

Serving Suggestions

Serve this salad as one large, four small, or six side salads.  It also works great for people who meal prep.  

Use any salad greens you choose; however, I would avoid romaine or iceberg lettuce. I used spring mix and baby spinach. If this does not meet your protein needs, add grilled chicken or roasted pork tenderloin on the side directly to the salad. The fruit and balsamic vinegar in this recipe plays quite well with pork.  The cheese can be easily swapped out for feta or omitted.   I prefer almonds, but walnuts and pecans work just as well. It doesn’t matter if they are raw or roasted. The original recipe called for candied walnuts; however, candied pecans and almonds also work. I have to avoid sugar as much as possible.  I was pushing it with this recipe because of all the fruit.  Consequently, I used a sugar-free “honey” in the dressing and slightly fewer berries in the salad. 

Storage

This salad was stored in a plastic container in the refrigerator for three days. It was still crisp and delicious.  The apples were starting to turn; if that bothers you, feel free to buy pre-sliced package apples. Add the apple sliced right before serving.

I hope you enjoy this Berry Mixed Greens Salad with Poppy Seed Balsamic Vinaigrette recipe!

Berry Mixed Greens Salad with Poppy Seed Strawberry Balsamic Vinaigrette

This salad is best during the berry season, which is Spring to Summer, with slight variations for your area.
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Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Cuisine: American
Servings: 4
Calories: 474.2kcal
Author: Tay M.

Ingredients

For the Salad

  • 6 oz salad greens
  • 1 cup strawberries fresh, sliced
  • ½ cup blueberries fresh
  • ½ red onion thinly sliced
  • 1 sweet apple cored, halved, and thinly sliced
  • 4 oz parmesan cheese sliced with a vegetable peeler
  • 1 cup sliced almonds

For the Dressing

  • 1 cup strawberries hulled
  • ¼ cup balsamic vinegar
  • ¼ cup olive oil extra virgin
  • 1 tbsp dijon mustard
  • 1 tbsp honey
  • 1 clove garlic
  • ¼ tsp salt kosher or sea salt
  • ¼ tsp black pepper finely ground
  • 1½ tsp poppy seeds

Instructions

  • Combined hulled strawberries, balsamic vinegar, extra virgin olive oil, dijon mustard, honey, garlic, salt, and pepper into a blender. Blend until smooth. Refrigerate.
  • Using a vegetable peeler along the long side of the parmesan cheese, make strips. Break up into smaller pieces if desired
  • In a large bowl or 4 large salad bowls/plates, add salad greens.
  • 3. Top with onions, blueberries, strawberries, red onion, apple, cheese, and almonds

Notes

Chill completely! Refrigerate the dressing for several hours and up to a couple of days

Nutrition

Serving: 0g | Calories: 474.2kcal | Carbohydrates: 31.28g | Protein: 17.01g | Fat: 33.33g | Saturated Fat: 7.49g | Trans Fat: 0g | Cholesterol: 19.28mg | Sodium: 597.13mg | Fiber: 7.18g | Sugar: 19.28g | Vitamin A: 24.33IU | Vitamin C: 59.92mg | Calcium: 45.7mg | Iron: 12.84mg
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Mindfulness Techniques: Walking

Welcome to week three of the mindfulness series. Today’s post is all about Mindfulness Walking.   If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information. 

What is mindfulness?

Mindfulness is a mental health technique that involves bringing awareness and attention to the present moment, without judgment. It is a form of meditation that has been shown to have a positive impact on mental health and well-being.

Practicing mindfulness involves focusing on one’s thoughts, feelings, and physical sensations in the present moment, without becoming distracted by worries about the past or future. This helps to reduce stress and anxiety, as well as improve focus and concentration.

Mindfulness can be practiced in various ways, including through meditation, deep breathing exercises, or simply paying attention to your thoughts and surroundings throughout the day.

Studies have shown that mindfulness can have a positive impact on a wide range of mental health conditions, including anxiety, depression, and stress. It can also improve physical health, enhance sleep quality, and improve overall well-being.

Incorporating mindfulness into your daily routine can be as simple as taking a few minutes each day to focus on your breathing and be present in the moment. With patience and persistence, mindfulness can become a powerful tool for improving mental health and overall well-being.

Walk the Walk

When taking a mindfulness walk, the key is to notice the things around you.  Notice your breathing and the feel of your body.  Also, pay attention to the rise and fall of your feet.  Observe the shift of your body weight from side to side. Once you are aware of your body’s movements, it is time to focus on your surroundings.  If you need assistance, count your steps up to 10 and start over.

The walk can be as little as five minutes.  It doesn’t matter if it is outside or indoors.  Like mindfulness meditation, mindfulness walking is best when done daily. 

One of the benefits of mindfulness walking is having a better awareness of your surroundings, keeping you safer. Usually, when we walk, we are often distracted by thinking about all things we need to do or should be doing instead of walking.  It is perfectly normal to check out during a walk or run.  However, using this practice and help elevate your overall mindfulness. 

Using your senses, observe all around you.  However, do not get lost in your observations.  Keep them simple, such as I smell something. I see something red. I hear a loud noise. Do not try to identify those things which do not come naturally. 

Your Eyes

As you look around, take notice of colors and shapes.  Please do not get lost in their details; only acknowledge them. 

Your Ears

If you are indoors, outside the city or country, pay attention to the sounds around you. Again, only notice there are sounds, not so much what they if readily apparent. 

Your Nose

What scents are lingering in the air? If you can’t identify them, acknowledge that you can smell something, and then move on to the next smell. Try to avoid getting lost in identifying each scent. 

As you finish your walk, return to noticing your physical sensations. Take a moment to consider how to incorporate this practice throughout your day. 

If you would like more information, please click here.

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #mindfulness

Thai Beef with Basil

Super simple, fresh-tasting beef, and sweet onion stir-fry seasoned with salty fish and soy sauces; Thai basil gives a slight anise flavor.
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Did You Know Walmart Has Thai Basil?

Thai Beef with Basil, came about on a fluke. One day, I was strolling through the produce section of Walmart. Out of the corner of my eye, there was something so astonishing to me.  Thai Basil. At. Walmart.  Without even thinking, I grabbed about four packages.   Placing them into my cart, it occurred to me:  “What are you going to make with this?” Seriously, there wasn’t a clue to be found to answer that question.  I just knew I had to have it.  

Buried deep in the back of my mind, I remembered seeing a recipe for Thai Beef in one of my cookbooks.  After making a beeline to the meat department, it was clear I have no idea what type of beef I needed.  In my cart went flank steak, top sirloin, and round steak.  If the recipe didn’t call for one of those, I knew I could make it work regardless.

Upon returning home, I flipped through several of my cookbooks until I finally found the recipe. It was in The All-New Good Housekeeping Cookbook copyright 2001.  This book has seen better days is quite the understatement.  The spine is destroyed and, being held together with clear packing tape. The book is out of print, but I did find a few copies on eBay. That is if I ever get around to replacing it.

Huh? Thai Beef with Basil with no Thai basil?

Reading through the recipe, I realized I have all the ingredients; however, something was off.  It called for basil, regular ole basil.  Glanced at the title again: “Thai Beef with Basil.”  Thai Beef? Check!  Thai basil?  Missing.  Of course, I had to make a substitution—the best decision I made that night, outside of buying the Thai basil in the first place.

This dish is incredibly simple.  As with all stir-fry dishes, prep all the ingredients before the cooking starts, and things will go so well.  Not only is it fast cooking and simple to make, it is delicious. The saltiness from the fish and soy sauces and sweetness from the sweet onion play exceptionally well with the beef.  The Thai basil is out of sight.  I would make this dish over and over again if I weren’t trying to broaden my list of go-to recipes. 

If you try this Thai Beef with Basil recipe, let me know what you think!

Thai Beef with Basil

Super simple, fresh-tasting beef, and sweet onion stir-fry seasoned with salty fish and soy sauces; Thai basil gives a slight anise flavor.
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Prep Time: 15 minutes
Cook Time: 6 minutes
Total Time: 51 minutes
Cuisine: Asian Inspired
Servings: 4 recipe
Calories: 292.38kcal
Author: Tay M.

Ingredients

  • 3 tbsp Asian fish sauce nuoc nam
  • 1 tbsp soy sauce
  • 1 tbsp brown sugar
  • 1 lb beef top round steak
  • 1 tbsp vegetable oil plus 1 tsp
  • 1 jumbo sweet onion 1 pound, cut into ¼ inch-thick slices
  • 3 garlic cut into long thin slices
  • 2 tsp fresh ginger minced, peeled
  • 1 cup Thai basil loosely packed

Instructions

  • In a medium bowl, combine fish sauce, soy sauce, and brown sugar. Cut round steak lengthwise in half, then cut into ⅛-inch thick slices across the grain. Add beef to the fish-sauce mixture, tossing to coat well; cover and refrigerate beef 30 minutes to marinate.
  • In a 12-inch skillet or wok, heat 1 tablespoon oil over high heat until very hot. Add beef mixture and cook, stirring frequently (stir-frying), just until the beef is no longer pink, about 1 minute. Transfer beef to a bowl.
  • Add remaining 1 teaspoon oil to skillet/wok. Add onion and cooking, stirfrying until tender-crisp, about 3 minutes.
  • Stir in chiles, garlic, and ginger; cook 30 seconds
  • Return beef to skillet and add basil; heat through.

Nutrition

Serving: 0g | Calories: 292.38kcal | Carbohydrates: 15.45g | Protein: 27.9g | Fat: 13.01g | Saturated Fat: 3.91g | Trans Fat: 0.03g | Cholesterol: 78.24mg | Sodium: 1354.93mg | Fiber: 1.27g | Sugar: 7.07g | Vitamin A: 1.82IU | Vitamin C: 11.98mg | Calcium: 8.82mg | Iron: 17.39mg
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Mindfulness Techniques: Meditation

Welcome to week two of the mindfulness series. Today I’ll be talking about incorporating meditation as a mindfulness technique.   If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information. 

What is mindfulness?

Mindfulness is a mental health technique that involves bringing awareness and attention to the present moment, without judgment. It is a form of meditation that has been shown to have a positive impact on mental health and well-being.

Practicing mindfulness involves focusing on one’s thoughts, feelings, and physical sensations in the present moment, without becoming distracted by worries about the past or future. This helps to reduce stress and anxiety, as well as improve focus and concentration.

Mindfulness can be practiced in various ways, including through meditation, deep breathing exercises, or simply paying attention to your thoughts and surroundings throughout the day.

Studies have shown that mindfulness can have a positive impact on a wide range of mental health conditions, including anxiety, depression, and stress. It can also improve physical health, enhance sleep quality, and improve overall well-being.

Incorporating mindfulness into your daily routine can be as simple as taking a few minutes each day to focus on your breathing and be present in the moment. With patience and persistence, mindfulness can become a powerful tool for improving mental health and overall well-being.

Meditation - Just Breathe

This week we are breaking down the fundamentals of mindfulness meditation. 

Step One - When

Before you start the meditation, ensure you will not be interrupted for about 10 to 15 minutes, including silencing all devices in the area during your meditation.  In the beginning, try to find a timeframe for each day of the week.  It takes a bit of practice before it becomes second nature.  The more you practice, the better you get at it.  Therefore try to carve out time daily to meditate, even if you can only manage 5 minutes. 

Step Two - Atmosphere

Now that you know when it is time to think about where.  Mindfulness meditation can be done in a chair or on the floor, whichever is most comfortable for you.  Wear something which does not restrict your movements.   You are going to focus on a point in front of you.  Since you will keep your eyes open, feel free to set the mood with candles or incense if desired.  

Step Three - How

Once you have the time, place, and mood set, it is time to have a seat.  Makes sure you keep your back straight; you can use a cushion for this.  Find a spot on the wall and keep your eyes trained on it.  If you sit in a chair, put your feet flat on the floor if you are sitting on the floor and cross your legs.  Now, rest your hands with your palms down on your thighs.  Take a break and readjust if you feel tired from holding the meditation position. 

Turn your attention inward to your breathing.  Notice the air filling your lungs as you inhale.  When you exhale, pay attention to the sensation of air leaving your body.  Also, recognize the rise and fall of your chest as you breathe.  Finally, listen to the sounds you make as you breathe.

"I Can't Focus!"

It is natural for your mind to wander.  If you are upset or frustrated because you can not focus on your breathing, do not fight with yourself.  It is perfectly normal for this to happen, which is why practice is so important.  Notice your thoughts without judgment.  Acknowledge your mind has moved away from your breathing, then return your brain to your breath.  Do this as often as needed. 

That is all about it.  It sounds simple, but it does take some time to master.  The more consistent you are, the better the results.

Guided Meditation

A guided meditation might be good for you if you struggle to stay focused during meditation.  I use an app called Relax Melodies, and if you use this link, you can try it out for free for 30 days.  I do not get any commission or payment if you use my link.  Alternatively, you can go straight to their website.

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #mindfulness

Buffalo Chicken Mac & Cheese

Buffalo Chicken Mac & Cheese is not my creation.  Even though I did not look up a recipe for this, I know this combination exists.  However, this is my recipe, handed down to me by my grandmother.  When I became the holder of this recipe, I changed it up a  little.  My grandmother would not make a cheese sauce.  She would use mayo, buttermilk, and lots of cheese.  As strange as it sounds, it was delicious, but it was also a heart attack in a pan.  I made it her way for several years, and it was always a hit. 

Then one day, I started taking cooking classes and learned about bechamel sauce, which in turn lead to this cheese sauce. I’ve made it this way ever since.  I do take out an insurance policy against having a grainy sauce that comes in the form of cream cheese and Velveeta.  If your sauce-making skills are top-notch, you can forgo those two items.  I use them because it keeps my anxiety down while making this sauce.   

Well, back to making this recipe. One day, I decided to jump into the kitchen to see the food I have and what I could do with them.  I was standing with the refrigerator door open, looking at a bottle of Frank’s Red Hot, a pack of boneless skinless chicken breast, and several varieties of cheese at my disposal.  I was trying to decide if I wanted cheese or buffalo chicken strips. Suddenly, it dawned on me!  I can have both. What if I mixed Buffalo chicken with cheese, mac & cheese that is.  Buffalo Chicken Mac & Cheese was born. If you need a suggestion on how to cook the chicken, give this a peek.

I have made this several times and forgot to take great pictures of it.  Please excuse my lack of foresight.   

Without further ado, I give you: Buffalo Chicken Mac & Cheese.

P.S. If you are looking to veganize this recipe, I suggest using this cheese sauce.

Buffalo Mac-n-Cheese

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Prep Time: 45 minutes
Cook Time: 30 minutes
Total Time: 1 hour 35 minutes
Cuisine: American
Servings: 8
Calories: 688.47kcal
Author: Tay M.

Ingredients

  • 6 oz. pepper jack cheese grated, 2 oz. set aside
  • 6 oz. sharp cheddar or Colby cheese, grated, 2 oz. set aside
  • 6 oz. Monterey Jack cheese grated, 2 oz. set aside
  • 2 oz. cream cheese cold and cubed
  • 2 oz. Velveeta cold and cubed
  • 3-4 cups whole milk
  • 2 cloves garlic minced
  • 3 tbsp all-purpose flour
  • 7 tbsp unsalted butter 3 tbsp separated
  • 1 tsp dried mustard powder
  • ½ lbs elbow macaroni
  • 1 lb cooked chicken breast meat cubed or shredded
  • ¼ - ½ Franks' Red Hot or wing sauce of choice
  • ½ cup of blue cheese crumbles - optional
  • 2 to 4 tbsp ranch dressing - optional

Instructions

  • Preheat oven to 350 degrees
  • In a 6-quart pot, bring 6-8 cups of water to boil over high heat
  • Combine all the grated cheese keeping the 2 ounces aside for topping
  • In a 3-quart pot, melt 3 tablespoons butter over medium-high heat. Once melted, add garlic and cook until fragrant, about 30 seconds
  • Add flour and whisk together continuously for 3 minutes. Do not let the roux brown
  • Whisk in one cup of milk and simmer until thickened
  • Slowly whisk in the 2 cups of milk. If the mixture is very thick, add more milk until desired consistency. Bring to a simmer, then reduce heat to medium
  • Meanwhile, add a generous amount of salt to the boiling water in the 6-quart pot, add pasta while stirring. Cook until just al dente per package instruction.
  • Whisk the cream cheese and Velveeta in 3 patches into the milk mixture until smooth.
  • Remove from cheese mixture from heat, and in small batches, add the remaining grated cheese, minus the amount set aside. Whisk after each addition until cheese is melted. If needed, place the pot back on the heat briefly.
  • Stir in the buffalo sauce, per your liking
  • Drain pasta and transfer to a large bowl and chicken.
  • Pour the cheese sauce into the pasta and chicken. (it may seem like there is too much sauce)
  • Transfer into 8x8 baking pan or larger, sprayed with cooking spray, top with remaining shredded cheese, blue cheese crumbles (if using), and butter
  • Place on a sheet pan and bake for 30 minutes or until bubbling and all the cheese has melted.
  • Drizzle with ranch dressing if using.
  • Let rest for 15 to 20 minutes before serving.

Notes

Try not to use store-bought pre-shredded cheese; the anti-caking agent used makes the cheese harder to melt.
You can dice two ounces of one or all of the five kinds of cheese to add to the mac-n-cheese before it is transferred to the baking dish.  Just wait five minutes after everything is mixed and ready to go in the baking dish.  This will give little pockets of cheese in the finished product.
I suggest getting the Velveeta that is sold in five mini blocks. One block is perfect for this. Or doubling the cream cheese and leaving it out.  If you are very good at make béchamel cheese sauce, you can leave the cream cheese and Velveeta out.
If you need to make a bigger batch, use 6 - 7 cups of milk and 10 oz. each of the shredded cheese with 1 lb. of pasta.
Your sauce should flow off your whisk into a thick stream. Add more milk if it is too thick. If it is too runny, add more cheese or a little pasta water. The starch from the pasta will thicken it in the oven.
Alterations
The recipe works well with gluten-free chickpea pasta. My personal favorite is Banza.
Swap out the chicken for cauliflower or chicken substitute for a vegetarian version.  Replace the milk with your preferred unflavored and unsweetened plant-based milk, sub in your favorite dairy-free cheese sauce recipe I use a modified version of this recipe from Blacks Going Vegan.  Top with your favorite shredded cheese.  Miyoko's Creamery has some great products.

Nutrition

Serving: 0g | Calories: 688.47kcal | Carbohydrates: 31.23g | Protein: 39.5g | Fat: 44.79g | Saturated Fat: 25.77g | Trans Fat: 0.44g | Cholesterol: 159.14mg | Sodium: 755.03mg | Fiber: 1.03g | Sugar: 7.62g | Vitamin A: 35.8IU | Vitamin C: 0.3mg | Calcium: 68.41mg | Iron: 7.55mg
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Mindfulness Techniques: Overview

Welcome to week one of the mindfulness series. Today, I am providing a mindfulness overview and some popular techniques.   

If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information. 

The key to mindfulness is noticing your surroundings, mood, thoughts, and senses without judging them.  When practicing, the purpose is to be in the moment and take it all in without overthinking.  In one of the Star Trek Next Generation movies, Anji teaches Picard how to stretch a moment in time.  To me, this evokes a visual representation of mindfulness.  At that moment, Picard was questioning how it was happening.  Anij told him not to question it but to experience it.  This mindset is the same thing we do with mindfulness.  We observe to notice the moment we are in and appreciate the moment intentionally.

What is Mindfulness?

Mindfulness is a mental health technique that involves bringing awareness and attention to the present moment, without judgment. It is a form of meditation that has been shown to have a positive impact on mental health and well-being.

Practicing mindfulness involves focusing on one’s thoughts, feelings, and physical sensations in the present moment, without becoming distracted by worries about the past or future. This helps to reduce stress and anxiety, as well as improve focus and concentration.

Mindfulness can be practiced in various ways, including through meditation, deep breathing exercises, or simply paying attention to your thoughts and surroundings throughout the day.

Studies have shown that mindfulness can have a positive impact on a wide range of mental health conditions, including anxiety, depression, and stress. It can also improve physical health, enhance sleep quality, and improve overall well-being.

Incorporating mindfulness into your daily routine can be as simple as taking a few minutes each day to focus on your breathing and be present in the moment. With patience and persistence, mindfulness can become a powerful tool for improving mental health and overall well-being.

Mindfulness Practices

Awareness

This practice involves focusing on the present moment and accepting thoughts and feelings without judgment. The goal is to increase self-awareness and reduce stress and anxiety by calming the mind and body. To practice, sit quietly, pay attention to thoughts, feelings, and sensations, and bring awareness to the present moment. Regular practice of this technique can lead to numerous benefits for mental health, including reducing stress and anxiety, improving mood, and enhancing overall well-being.

Acceptance

This technique involves accepting thoughts and feelings as they are without resistance or judgment, focusing on the present moment, and acknowledging them without trying to change them. The aim is to increase self-awareness and reduce stress and anxiety by calming the mind and body. To practice, sit quietly and pay attention to thoughts and feelings, acknowledge them without judgment or resistance, and bring the focus back to the present moment. This can have numerous benefits for mental health and can be done regularly to improve overall well-being.

Meditation

Mindfulness Meditation is a technique that involves focusing the mind on the present moment. It involves sitting quietly and paying attention to thoughts, feelings, and bodily sensations without judgment. The goal is to bring awareness to the present moment, reducing stress and anxiety by calming the mind and body.

To practice Mindfulness Meditation, find a quiet and comfortable place to sit. Start by paying attention to your breath and focusing on the sensations of each inhale and exhale. When thoughts or distractions arise, simply acknowledge them and bring your attention back to the breath.

Mindfulness Meditation has been shown to have numerous benefits for mental health, including reducing stress and anxiety, improving mood, and enhancing overall well-being. This technique can be done regularly and is a convenient and accessible way to incorporate mindfulness into daily life. Mindfulness Meditation can become a powerful tool for improving mental health and overall well-being with regular practice.

Mindfulness Walking

Combining mindfulness with physical movement, this technique involves slow walking and focusing on bodily sensations and surroundings, such as the feel of the ground, sounds of nature, and the sensation of air. The aim is to bring attention to the present moment, reducing stress and anxiety by calming the mind and body. To practice, find a quiet and safe place to walk, and focus on physical sensations and the environment while strolling without getting lost in thoughts or worries. This technique can have a calming effect, improve focus, reduce stress and anxiety, and increase overall well-being. It can be incorporated into daily life regularly.

Body Scan

The Body Scan is a mindfulness exercise that involves paying attention to physical sensations in the body. It helps bring awareness to the present moment, reducing stress and anxiety by calming the mind and relaxing the body. The process involves lying down or sitting comfortably with eyes closed and focusing on each part of the body, from the top of the head to the toes. The aim is to pay close attention to any sensations or feelings, taking time to focus on areas of tension or discomfort. This exercise can improve sleep, reduce physical pain, and increase overall well-being when practiced regularly.

Five Senses

This mindfulness exercise involves paying attention to the five senses: sight, sound, touch, taste, and smell. The goal is to bring awareness and attention to the present moment by focusing on physical sensations rather than thoughts and emotions.

To practice the Five Senses Technique, spend a few minutes paying attention to your senses, one at a time. For example, focus on what you can see, and move on to what you can hear, touch, taste, and smell. Pay close attention to each sensory experience’s details and try to immerse yourself in the moment fully.

This technique can help reduce stress and anxiety by shifting attention away from negative thoughts and emotions and toward the present moment. It can also help to improve focus and concentration and increase overall feelings of calm and relaxation.

The exercise can be practiced anywhere at any time, making it a convenient and accessible tool for improving mental health and well-being. You can incorporate it into your daily routine and see how it can positively impact your mental state.

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #mindfulness