Here’s a 5-minute mindfulness exercise paired with an affirmation to help reset after a challenging day. This practice is designed to center your thoughts, alleviate stress, and shift your mindset towards positivity and resilience.
5-Minute Mindfulness Exercise:
1. Find a Quiet Space: Begin by finding a quiet and comfortable space where you won’t be disturbed. Sit in a comfortable position, either on a chair with your feet flat on the ground or cross-legged on the floor. Close your eyes or lower your gaze.
2. Focus on Your Breath: Take a deep breath in through your nose, allowing your stomach to expand fully. Hold it for a moment, then slowly exhale through your mouth, feeling your body relax and release tension. Continue this deep breathing pattern for a minute, focusing solely on the sensation of your breath entering and leaving your body.
3. Body Scan: Gently shift your attention to the top of your head. Notice any sensations without judgment. Slowly move your awareness down through your body – your neck, shoulders, arms, chest, back, abdomen, hips, legs, and feet. If you notice areas of tension, imagine your breath flowing into and releasing the tightness with each exhale.
4. Embrace the Present Moment: Bring your attention back to your breath. With each inhale, visualize drawing in peace and stillness. With each exhale, envision releasing any lingering negativity or disappointment from your day. Remain in this present state, letting thoughts and emotions pass without attaching to them.
5. Affirmation: As you continue to breathe deeply, silently repeat the following affirmation to yourself three times: “I release what no longer serves me and welcome peace and positivity into my heart. I am resilient, capable, and ready to move forward with grace.”
6. Gradual Return: Slowly start to bring your awareness back to the room. Wiggle your fingers and toes, gently roll your shoulders, and when you feel ready, open your eyes. Sit for a moment to acknowledge the calmness and clarity you’ve cultivated.
7. Carry Forward: Stand up slowly, carrying this sense of peace and resilience with you. Remember that this practice and affirmation are tools you can return to anytime you need to reset and refocus.
By dedicating just five minutes to this mindfulness exercise, you can significantly impact your ability to reset after a bad day, turning moments of struggle into opportunities for growth and self-compassion.