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    Here’s How To Actually Practise Mindfulness And Unlock Inner Peace

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    We’ve got some good news. While you may feel that mindfulness is a a lot to get a handle of, the truth is you already practise mindfulness in other ways all the time. For example, you’re mindful when you need to change lanes, or when you use an oven mitt so you don’t burn yourself.

    So why not try intentionally putting some mindfulness techniques into practice? We’ve got everything you need to know right here in one place so you can click away from this article a whole lot more zen.

    What Is Mindfulness?

    Based on Zen, Vipassanā, and Tibetan meditation techniques, the concept is over 2 500 years old and has been practised over countless generations. It’s the practice of being aware and conscious in the present moment, calmly acknowledging and accepting your feelings and is used as a technique in therapy. This awareness has opened the door for thousands of pieces of literature on the topic because it works so well.

    3 Books To Read About Mindfulness

    The Power Of Now by Eckhart Tolle

    Wherever You Go by Jon Kabat-Zinn

    The Miracle Of Mindfulness by Thich Nhat Hanh

    READ MORE: These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any Age

    What Are The Benefits Of Mindfulness?

    Studies reveal a direct link between mindfulness practices such as meditation, breathwork and yoga, and an array of health benefits.

    Mindfulness Can Lower Your Blood Pressure

    A 2022 study in the Journal of Tehran University Heart Centre found that mindfulness meditation “showed a significant reduction in the mean blood pressure, stress, depression and anxiety scores, as well as a significant improvement in different aspects of quality of life in patients.” Fabulous news!

    It Can Reduce Inflammation

    A 2019 study found that mindfulness meditation helped the brain manage stress – a known inflammation trigger – and therefore could reduce levels of inflammation.

    Mindfulness Can Promote Better Sleep

    A 2018 study found a promising correlation between mindfulness practises and better sleep with less disturbance. Other experts believe it might even help fight insomnia, too.

    It Can Help You Recover Quicker From Stress

    While it’s kinda the whole point for mindfulness to nix stress, it could also help you bounce back from current stressors. That’s likely because mindfulness equips you to better respond to stress, helping you recover from it faster.

    It Can Positively Influence Willpower and Interpersonal Relationships

    Studies have found that when you practise mindfulness, your ability to react to relationship stress is better. Also, your satisfaction in relationships improves.

    It’s Good For Your Immune System

    Physically, mindfulness practices enhance immune functioning and foster greater bodily awareness.

    It Can Shift Your Mindset

    When you practise mindfulness, a few great things happen. “Mindfulness is more than just a practice,” says Cami Barausse, Head of Yoga at Virgin Active. “It’s a whole mindset shift.”

    It Can Give You Emotional Balance And Mental Clarity

    “For many, it has offered a transformative pathway towards mental clarity and emotional balance,” says Barausse.

    It Can Help You Handle Pressure

    “Mindfulness can empower you to navigate through life’s daily pressures with composure, ensuring that you view challenges as transient phases,” Barausse explains.

    It’s Great For Fitness Enthusiasts

    Additionally, mindfulness offers a plethora of performance benefits for sportspeople and fitness enthusiasts. For athletes, the holistic benefits derived from mindfulness practices can be especially pronounced. Personal trainers and coaches often encourage daily mindfulness and meditation to boost their overall performance and recovery.

    READ MORE: How To Turn Those Forgotten Resolutions Into Attainable Goals

    How To Practise Mindfulness

    “Incorporating mindfulness into one’s routine can be a game-changer for anyone looking to elevate their wellness journey,” says Barausse. For her, it can be as simple as incorporating the practice into your everyday life.

    “Dedicate a few minutes each morning, during a break, or before sleep. Find a quiet space, focus on your breathing, and gently acknowledge your thoughts before bringing your attention back to your breath. This simple practice can anchor you in the present, enhancing your day or preparing you for restful sleep.”

    But if you’re not quite ready to be alone with your thoughts, these activities can help you settle into the present moment, too.

    1. Practise Mindfulness With Yoga

    “The social aspect of mindfulness as a group makes it a validating, often profound experience, which many people find spiritually significant,” says Barausse. So head to your local gym to try out a yoga class.

    By focusing on your breathing as you work your way through each pose, you allow yourself to focus only on the present moment – which in itself is an act of mindfulness. Allow other thoughts to melt away and focus only on your breath, each moment, and how it feels.

    Want to get started at home? Try this easy 15 minute yoga flow.

    2. Try Walking Meditation

    If it’s hard to sit in one position while focusing on creating mindfulness, so why not try a meditative walk? During the walk, focus on your breath, the air and objects around you.

    And if you want to level up those walks, why not take on our WH Walking Challenge right here.

    READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

    3. Use Journalling

    Nothing forces you to zero in on your emotions quite like flooding the pages of your diary with your thoughts. While you’re writing, you’re forced to focus on the words you’re creating, which creates mindfulness. You can also take note of the texture of the paper, the way the ink flows, and where in your body you’re holding tension.

    Want to get started? Here are 15 wellness journals you can buy right now.

    4. Do Crafts

    Any activity that requires you to use your hands and stay focused on your given task is a gateway to mindfulness. Keep yourself from wondering thoughts by focusing on the task at hand, like perfecting your brushstroke as you paint.

    5. Eat Mindfully

    Not only is this a healthier way to consume food, it also has mood benefits. While chewing, focus on the feel of your food, the way it smells and how it’s filling you up. You’ll be surprised to see you’ll likely eat less, too.

    6. Try An App

    Mindfulness and meditation apps help you settle into the OG meditation practice. They’ll also let you customise things like the voice, listening time and more. Try apps like Headspace, Calm or Insight Timer.

    3 Mindfulness Apps To Download

    Headspace app

    Calm app

    Insight Timer More

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      18 Mental Health Books For Anxiety, People-Pleasing And More

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      Whatever may be bothering you, mental health books really help. They serve as a roadmap and guide to delving deeper into your psyche and delivering key aha-moment insights that’ll help you shed anxiety, limit people-pleasing or even find your purpose. We’ve gathered mental health books that’ll help. While we’ve grouped them into categories, you’ll find that what works for people-pleasing also helps with setting boundaries or building resilience, for example. Ready to dive into these life-changing reads? Our picks, below.

      For people-pleasers

      Let That Sh*t Go by Nina Purewal and Kate Petriw

      Find peace of mind – no matter what life throws at you – by learning these essential skills when it matters most. Above all, you’ll learn to let things go that just don’t serve you anymore.

      Please Yourself by Emma Reed Turrell

      Keen to get in on not people-pleasing anymore? Transform your life by accepting yourself as you are and not relying on other people’s judgements to bring you joy with this book. Written by psychotherapist Emma Reed Turrell, you’ll learn about different types of people-pleasing and how to break out of the loop.

      READ MORE: 4 Proudly South African Apps For Mental Health Support

      For positive reinforcement

      dear self by Patience Tamarra Davis

      Reassure yourself with this collection of positive affirmations and reminders. They’re all centred around self-love, growth and healing.

      Healing Through Words by Rupi Kaur

      #1 New York Times bestselling author Rupi b Kaur has hand-picked this collection of work, where she explores loss, trauma, love and heartbreak. Through the collection, you’ll learn to be vulnerable and honest and through that, be able to let go and learn to love.

      READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More

      For inner child work

      How To Heal Your Inner Child by Simon Capple

      If you’re feeling empty inside but aren’t sure why, this could be the book for you. From tackling addictive behaviours to feeling extra sensitive, or if you’re rarely experiencing joy or happiness, this book tackles these themes by taking things back to your formative years and looking to unpack what brought you to where you are, through healing. A must-read for anyone.

      How To Do The Work by Nicole LePera

      Popular social media therapist Nicole LePera published a book about healing your inner child and actually digging deep to get the work done. Find insights about self-healing and creating a life that you love through this guide. She also draws on new research surrounding the topic and teaches you to scrap old patterns that keep you stuck.

      READ MORE: 6 Foolproof Ways To Protect Your Mental Health At Work

      For assertiveness

      Boundaries by Drs. Henry Cloud and John Townsend

      If you’re tired of letting people walk all over you, this book is an excellent guide to setting up healthy boundaries that you can stick to. Since it was first published, it’s helped millions of people discover the importance of understanding their limitations so they can live more fully. A must-read.

      The Courage To Be Disliked by Ichiro Kishimi and Fumikake Koga

      You might not relate to the title much, but hear us out: the Japanese phenomenon challenges the idea that you need to be liked in order to be the truest version of yourself. Over the course of five conversations between a philosopher and a young man, you’ll uncover insights like freeing yourself from trauma and the expectations of others.

      For anxiety

      Unwinding Anxiety by Dr Judson Brewer

      For those of us struggling with anxiety, this book uproots the source of anxiety with brain-based techniques and hacks that are accessible to use. Author Dr Judson Brewer teaches you how to identify and diffuse triggers and embrace mindfulness.

      The Body Keeps The Score by Bessel Van Der Kolk

      This incredibly popular book takes a deep look at trauma and unwinds it to reveal the way it affects your body, brain and psyche. As it turns out, meds and talking aren’t as effective when it comes to treating trauma stored in your body. Here, learn about a new route: including regulating the body through sport, drama, yoga and mindfulness.

      For intrusive thoughts

      Don’t Believe Everything You Think by Jospeh Nguyen

      Go beyond your thoughts and patterns and venture into the truth already known deep inside your soul. Learn about how to break free from negative thought loops and how to create a life of abundance, flow and ease. A book for tapping into your intuition and letting it lead you.

      Obsessive Intrusive Magical Thinking by Marianne Eloise

      Writer and journalist Marianne Eloise talks through her own journey as an obsessive person with intrusive, violent thoughts and fixation on topics. From there, she finds healing through essays that tackle fixation, disorder and neurodivergence – and how to embrace the self.

      READ MORE: Anxiety In The Morning? Why It Happens And What To Do About It, According To A Mental Health Pro

      For building resilience

      Why Has Nobody Told Me This Before? By Dr Julie Smith

      Getting through the ups and downs of life can be daunting and this book teaches you exactly how, using secrets from therapy. In short, bite-sized pieces, learn how to tackle the exact situation you’re tackling and forgive yourself with practical solutions we could all use right now.

      The Highly Sensitive Person by Elaine N Aron

      Per Aron, highly sensitive people “are often very bright and creative by may suffer from low self-esteem.” Learn how to leverage your unique make-up with these solutions for engaging in a world different from who and what you are. The book offers ways to reframe past events and reframe the way you see yourself.

      For finding your purpose

      The Alchemist by Paulo Coelho

      This deeply moving novel delves into the magic of following your dreams. Through the protagonist’s journey, discover the power of leading with your heart, reading the omens along your path and following your dreams.

      Start Where You Are by Meera Lee Patel

      Looking for something that’s interactive and will help you uncover truths? Look to this book of self-exploration to help you nurture your creativity and self-motivation. The book presents helpful prompts that help you reflect and grow through exploring yourself.

      For mindfulness

      The Power Of Now by Eckhart Tolle

      A seminal text that’s an international bestseller, you’ll learn the power of embracing the present moment for all its worth and how it can create a happier, more mindful life. While the book is not an easy read – go with pen and paper at the ready to jot down your thoughts and answers to prompts – it is a powerful text that can leave you with more answers than you’d thought.

      The Things You Can See Only When You Slow Down by Haemin Sunim

      Haemin Sunim, a Buddhist monk born in Korea and educated in the United States, offers advice on dealing with life’s setbacks, rest, relationships and more. The book is fuelled by requests Haemin wrote in response to questions on social media and is illustrated with calming images.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      4 Proudly South African Apps For Mental Health Support

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      There are very few things in life that we can never tire of talking about. And mental health should top that list. This, in a country where the stigma surrounding mental health challenges is still met with nonchalant responses such as, “you’re being lazy” or “just keep pushing”, therefore making it harder for people to ask for help. At around a R1000 and more for a consultation, quality mental health care has become the reserve of those with deep pockets! 

      South Africa’s mental health culture still sees many people choosing to suffer in silence and embarrassment instead of speaking out. Other than private mental health specialists, there aren’t many free or affordable mental health resources to cater to the population. 

      A 2022 research paper published by the Wits/Medical Research Council Developmental Pathways for Health Research Unit found that “South Africans suffer higher rates of probable depression and anxiety than other countries”. This was also a finding recorded by the Mental Health of the World report 2021 which, through the lowest mental health quotient score in the world, concluded that South Africa had a masked mental health crisis. To help you along on your mental health journey, we have compiled a list of apps and social media platforms to lean on when hard times strike. 

      READ MORE: 5 Morning Routines That Actually Work, According To Science

      Fee: Free for individualsAvailable: Android and iOS usersPanda is on a serious mission: to empower people to be proactive with their mental health battles. The user-friendly mobile app features tailored content, assessments, one-on-one therapy sessions as well as anonymous group sessions where you learn on topics ranging from anxiety to depression (and everything in between). The app offers three care packages for individuals, employees and insurers. 

      Fee: R185 per consultation or R120 for an express consultationAvailable: Android and iOS usersWith guaranteed quality healthcare at your fingertips, Kena Health has made it easy to consult a doctor or mental health professional directly. The app connects patients to qualified healthcare practitioners for advice, diagnoses, prescriptions and referrals to specialists or another place of care. Their aim: to make quality health care accessible at a steal.

      READ MORE: It’s Official: Stress Makes Us Crave Junk Food

      Fee: FreeAvailable: Android and iOS users Developed by medical doctors, WHOLE empowers users with ongoing self-care focused on holistic wellness in its entirety. How do they do this? Through a fun way to build healthy habits that can help improve mental health. Experiment with over 100 science-backed activities to boost your happiness. Plus, useful tips that keep you balanced all day and measure your progress. 

      READ MORE: “Social media had me romanticising my mental illness and put me in a hole.”

      Fee: FreeAvailability: Not available as an app yetDeveloped by IT entrepreneur Pieter Oosthuizen, this online support group helps you achieve your mental health and greater self-awareness through sharing and conversations. “The benefit of joining a support group has been widely recognised by mental health professionals around the world,” says Oosthuizen, who was inspired to launch the platform by his own sister’s battle with depression and anxiety.

      “Working with my sister, we started developing a platform that would enable anyone wanting to join any type of support group for a mental health condition or for life coaching generally to do so in a way that’s convenient, secure and affordable. It has also been designed to protect their privacy by allowing them to hide their identity from the host and other group members should they choose to do so.”

      READ MORE: Actress Shannon Esra On Learning To Trust Her Intuition

      More habits to hone

      Over some past few years, several studies have deduced that being constantly plugged into social media increased anxiety and depression. Taking a social media break is helpful for our mental health, as per the research findings of study by the Penn State University, USA and Jinan University, China. If you’re able to silence your mind for a few minutes a day (or more), then meditation also comes highly recommended. Several studies have, in the past, found that practising mindfulness and meditation ultimately leads to decreased stress levels. To get you started, we suggest downloading Insight Timer, Breathe2Relax or Smiling Mind for some guided meditation and breathwork. 

      Click here for some mental health resources and support if you’re in South Africa.  More