Finding Calm In Chaos
A beginner’s guide to a mindful journey of releasing stress and finding inner peace.
From Chaos To Calm
Take a moment to breathe deeply and allow yourself to be present here and now. I understand what it feels like to wrestle with anxiety. The racing thoughts, the tightness in your chest, and the constant worry can be overwhelming. But I’m here to assure you that there is hope. Through mindfulness, you can find relief from anxiety and reclaim a sense of inner peace, I promise!
Understanding Anxiety
Before you embark on your mindfulness journey, let’s take a moment to understand anxiety. It’s important to know that anxiety is a normal human experience, but when it becomes persistent and overwhelming, it can interfere with our well-being. Anxiety triggers our fight-or-flight response, flooding our bodies with stress hormones. However, backed by science, we now know that mindfulness can help regulate these stress responses and bring us back to a state of calm.
Symptoms of Anxiety
Excessive worry: Feeling a persistent and excessive sense of worry, often about multiple aspects of life, even when there is no apparent reason for concern.
Restlessness: Feeling restless, on edge, or constantly keyed up. Having difficulty relaxing or sitting still.
Fatigue: Experiencing persistent fatigue, lack of energy, or feeling easily exhausted, even with minimal physical or mental exertion.
Difficulty concentrating: Having trouble focusing, experiencing mind racing, or finding it hard to concentrate on tasks or conversations.
Irritability: Feeling irritable or having a short temper. Reacting more intensely or impatiently to situations or people.
Muscle tension: Experiencing muscle tension, tightness, or feeling physically tense. This can manifest as headaches, neck or back pain, or a general sense of bodily discomfort.
Sleep disturbances: Having trouble falling asleep, staying asleep, or experiencing restless, non-refreshing sleep. Waking up frequently throughout the night or having nightmares related to anxiety.
Physical symptoms: Experiencing physical symptoms such as rapid heartbeat, sweating, trembling, shortness of breath, chest tightness, dizziness, hot flashes, or gastrointestinal discomfort.
Avoidance behavior: Engaging in avoidance behaviors to escape or minimize situations or triggers that cause anxiety, such as social situations, public speaking, or specific places.
Intrusive thoughts: Experiencing intrusive or racing thoughts, often related to worst-case scenarios, potential dangers, or negative outcomes.
Panic attacks: Sudden and intense episodes of fear or discomfort, often accompanied by physical symptoms like heart palpitations, chest pain, shortness of breath, trembling, and a sense of impending doom
Self-Assessment
- On a scale of 0 – 10, 10 being high and 0 being low, rate yourself as per all the above symptoms.
- If your score is below 3, following a self-care regime would help you realign your energies.
- 3 – 7: Following Mindfulness practices will help you release stress and anxiety and experience inner peace.
- 8 – 10: I recommend you to see a mental health professional immediately. You could use Mindfulness as a complimentary modality that will help you heal faster and restore balance.
Note: These questions serve as a self-assessment tool and should not replace a professional diagnosis. If you suspect you may be experiencing anxiety, it is recommended to seek guidance from a healthcare professional or mental health expert.
Minfulness Practices
Grounding
In our fast-paced modern lives, it’s easy to become disconnected from the natural world around us. Grounding, also known as earthing is a simple & scientifically supported practice that can help restore our connection and release stress & anxiety.
What is Grounding?
Grounding involves making direct contact with the Earth’s surface, such as walking barefoot on grass, sand, or soil. Research suggests that grounding allows our bodies to equalize the positive charge that accumulates from daily stressors and exposure to electromagnetic radiation from electronic devices. This process helps reduce inflammation, improve sleep quality, balance the autonomic nervous system, and enhance overall physiological functioning. Practice walking barefoot on grass or sand for 20 mins every day, if possible without any gadgets on you.
Resource : https://youtu.be/44ddtR0XDVU
Somatic Breathwork
In the realm of holistic healing practices, somatic breathwork stands out as a powerful tool for transformation and well-being. By consciously working with our breath, we can tap into the body’s innate wisdom and release stress, anxiety and trauma.
What is Somatic breathwork?
Somatic breathwork involves using conscious, intentional breathing techniques to access and release stored tension, trauma, and emotions from the body. It encourages deep and rhythmic breathing patterns that activate the body’s relaxation response and stimulate the parasympathetic nervous system.
4-7-8 Breathing Technique
- Begin by placing the tip of your tongue against the ridge behind your upper front teeth. Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale slowly through your mouth, making a gentle whooshing sound, to a count of eight. This completes one breath cycle.
- Repeat this pattern three more times, for a total of four cycles. The 4-7-8 breath technique helps activate the body’s relaxation response by slowing down the breath and calming the nervous system. It can be used as a tool to manage anxiety, aid in falling asleep, or simply
bring a sense of calm and tranquility to your day.
Resource : “Breath: The New Science of a Lost Art” by James Nestor
Body Scan Meditation
This is a powerful tool for deep relaxation and self-awareness. By gently scanning your body with focused attention, you can cultivate a sense of presence and develop a deeper connection with your physical sensations and emotions.
Practice
Find a quiet space: Choose a calm and peaceful environment without distractions, where you can comfortably lie down or sit.
Begin with deep breathing: Take a few deep breaths, inhaling through your nose and exhaling through your mouth, to relax your body.
Start scanning: Direct your attention to each body part, starting from your toes or the top of your head. Move slowly and deliberately, observing any sensations or areas of tension without judgment.
Stay present: As you scan each body part, gently bring your attention back to the present moment whenever your mind wanders. Notice the sensations and allow them to be as they are.
Release tension: If you encounter any areas of tension, consciously relax and let go as you exhale. Visualize the tension melting away with each breath.
Conclude with gratitude: At the end, take a moment to express gratitude for your body and the experience of mindfulness. Offer yourself kindness and appreciation.
Resource: Guided Meditation
Self-Care Tips
Wishing you a joy-filled journey of mindfulness! Embrace each moment with curiosity and open heartedness. May you discover the magic within yourself, finding peace and inspiration along the way. Trust your inner wisdom and enjoy the positive vibes. Cheers to your amazing path of self discovery!
Physical activities for the week
- Exercise and/or go for a walk
- Have atleast 6 glasses of water
- Get 7 hours of sleep per night
- Enjoy stillness and/or meditate
- Enjoy stillness and/or meditate
Emotional activities for the week
- Journal
- Listen to favorite music
- Spend time with family/friends
- Practice meditation
- Do something fun
Action Steps
What practice do you want to commit to practice for 10 mins daily for the next 21 days.
Why do you want to practice? What goal do you want to achieve?
Schedule it in your calendar. Set an alarm on your phone. If you would like to invite a friend to be your accountability partner, do it now.
About Mallika Rao
The longest journey you will ever take is the one from your head to your heart.
I was once overwhelmed and anxious, juggling responsibilities and expectations from myself and others. It brought me to the point of burnout. That is when I found Mindfulness & there was no looking back.
Mindfulness transformed my life and continued to become my ritual for emotional freedom, resilience & creativity. I made it my purpose to share this light with people like you to help you reconnect with your authentic self and live a life you love.
If you want me to help you achieve your big goals with Calm, Clarity & Confidence, book a consultation call to enquire about my 1:1 Coaching. I am happy to help!