They promote well-being, release tensions and help you feel better. Here are expert tips for stopping stress
Everyone, some more or less, has been faced with gloomy thoughts and negative emotions in recent months due to the Covid-19 emergency. To promote psychophysical well-being and find serenity, it may be helpful to devote time to activities that allow you to get in touch with yourself by diverting attention from anxieties and worries. The California Prune Board, consortium that brings together 800 growers and 28 packers of prunes from California, has identified with the help of some experts a series of fundamental steps for daily well-being inspired by meditation and mindful eating, two practices that allow you to develop a greater awareness of themselves and their emotions. Here are 5 things to do at home and exercises to try right away to get better.
Eat slowly
Don't rush during meals. Eating slowly, chewing every bite well and savoring the food has countless benefits for psychophysical well-being. It promotes proper digestion and first induces a sense of satiety, reducing the risk of bloating and extra pounds that make you feel heavier, fatigued and low in energy.
Eat your meals consciously
To experience meal times with greater awareness, the practice of mindful eating, a new approach to food that harnesses the benefits of meditation to consciously nourish the body. The advantages? "It allows us to distinguish real hunger from hunger that isn't," he explains Annamaria Acquaviva, dietician. "When choosing food, it is good to prefer satiating foods, which help us keep appetite under control. California prunes, included in a healthy and balanced diet, thanks to the richness of fibers promote satiety ".
Also at the table, check your posture
Controlling your posture even while eating meals promotes personal well-being because it allows you to be aware of the sensations your body feels in the here and now.
Learn to meditate
"Meditation is a form of regenerative nourishment for the body, the emotions, the mental and existential sphere," he explains Daniel Lumera, sociobiologist and international expert in meditation, creator of kindness meditation. "We can consider it to all intents and purposes as a supplement to our biological, emotional and mental diet because it has a profound impact on the slowing of aging processes (free radicals, cell death, inflammation), as well as on mood and clarity and mindfulness ". To practice it, choose a quiet corner of the house and set aside about twenty minutes during the day.
Here are 4 exercises of mkindness editing to try immediately
First exercise
Take a deep breath, put your spine straight and close your eyes. Slowly, gently, place your hands on your heart and bring your attention to the contact and sensation that your hands allow you to feel. Bring all your attention to the heart, to its rhythm and give your heart a smile.
Second exercise
Call in front of you a person you love. Keeping your eyes closed, thank her for her presence in your life and give her a slight bow. Inhale deeply. Exhaling from the mouth, open your hands and sincerely wish it well and its deepest fulfillment. Slowly put your hands back on your heart and looking at her say the following words: «I forgive and free forever all that has been in space and time. I am free and happy, thank you. I free you . Blow, let go of the person and thank him by bowing slightly.
Third exercise
Repeat the previous exercise thinking first of a neutral person you know, then of a negative person or one you don't like.
Fourth exercise
Slowly bring your hands back to your heart and dedicate a thought to your loved ones, thinking of the gifts received from life. Pay attention to the breath that is slow, natural, deep, gentle, relaxed. By inhaling and welcoming life with each exhalation, let go of all weight, all constraints, all pain. For the last time, breathe in and light a sun in your heart that radiates light of kindness. Then, opening your hands, exhale from your mouth and expand this light where you are.
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