Free mindfulness exercises: Prevent stress with nature

If you often have pressing worries – let go of the mind with mindfulness exercises.

Watch the video below, which with the use of nature, helps you get a handle on your breathing and your worries. The exercise lasts only 2 minutes and is free. Remember, it is easy to share with colleagues.

We also explain:

  • Why you should do mindfulness exercises
  • How nature can help with stress
  • Recommendations for using mindfulness

Mindfulness is about training one’s own consciousness because it is the brain that produces our worries – literally. Fortunately, you can train your control over the brain by becoming more conscious.

Try several mindfulness exercises with Pleaz

Want inspiration for more mindfulness exercises?

With Pleaz you get access to a large assortment of video exercises specifically designed for workplaces. They give you a short respite – and help keep you going. Most exercises can be done at your desk either standing or sitting. In addition, we recommend introducing mindfulness exercises for virtual meetings.

In addition to mindfulness exercises, you can also find stretching and strength exercises, office yoga, and social exercises.

Mindfulness exercises can help against stress

On a busy day, your feelings and thoughts are often ignored or underestimated, and this puts extra pressure on your mental health and capacity. To alleviate the stress it can lead to, you can therefore make use of mindfulness exercises.

When you practice mindfulness, you learn to observe your mindset, which makes it easier to work with, for example, worries. Because by observing your thoughts, you objectify what you are experiencing and it can relieve stress.

During your working day, you can train the following through our platform:

  • Your ability to calm down and recharge
  • Your attention and ability to concentrate
  • Your openness and your ability to listen
  • Your ability to regulate your thoughts, feelings, actions, and habits.

To experience long-lasting results, it is important that mindfulness is a recurring thing that you train. Therefore, you can advantageously select some favorite exercises that you repeat over time.

Use nature as a tool

Short visualization exercise

At a time when stress and busyness are taking up more and more space, recent research studies are trying to cover the healing power of nature for mental health.

A study shows that staying in nature or even just visualizing nature causes something to happen to us both physically and mentally.

We may experience health and mental benefits, such as lower levels of stress and reduced symptoms of depression and anxiety. It is also largely due to the physical changes we may experience such as a changed and healthier heart rate, lower blood pressure, and higher levels of pleasure hormones.

Want to try a mindfulness exercise where you visualize nature? So read on below.

  1. Breathe well into the lungs for approx. 3 seconds
  2. Hold your breath for a moment
  3. Exhale calmly again for approx. 3 seconds Repeat this 3 times.
  4. Imagine you are standing at the start of a forest
  5. Now imagine walking through the woods
  6. Feel your senses on this mental walk

What are you experiencing? A cold autumn breeze, broken from a branch under your feet or the glow of the sun through the trees?

Inspiration for mindfulness in everyday life

There may also be other beneficial options during your everyday life where it makes sense:

If you have transport time back and forth from work, you can, for example, focus on your breathing here

You can also start by listening to your body’s signals. If you feel the urge for an extra cup of coffee, to check your phone, or open the empty mailbox again, be aware of your need for a break. Use that pause wisely when the opportunity arises.

As you gain more experience with mindfulness, you will find that these small spaces in your everyday life, where the body helps and signals its needs, can be of great benefit to your well-being at work and at home.

So spend those moments accepting that not everything can be controlled and that the situation you are in right now is okay as it is. We do not always have to move forward and achieve a lot.

If you have more questions or want to start with some selected mindfulness exercises, then you can try a pleazer for free here.

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