Learning to slow down through mindfulness

Recently, I returned to work after having my first baby. As I sit here and reflect on the past few weeks, I’ve realized the biggest adjustment I’ve had to make is learning to slow down. I quickly realized how special the time I have with him is and just how quickly he changes from week to week.

Before having my son, I worried so much about the little things, the things I can’t always control. I struggled to sit down and relax, and when I did, I felt so guilty. I focused so much on making sure things like my home were organized and clean. This is something I’m still working on and finding a good balance.

Mindfulness exercises are great to use every day and can help you stay focused, calmer and move throughout your day.

Benefits of mindfulness include:

—Decreased stress, anxiety and burnout.

—Improved attention, memory and ability to focus.

—Increased immune system response.

—Reduced chronic pain.

Some examples of mindfulness exercises include:

—Paying attention. Some days might feel like a blur, but it’s important to take time and focus on what’s around you. Use your senses to touch, listen, look and taste.

—Focus on your breathing. Take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Focused breathing can lower your stress and can be done anytime.

—Live in the moment. Look around, breathe and be present. Look at your environment and use your senses.

—Turn off screens and phones. Notice how your body feels.

—Try yoga, tai chi or other physical activity. These exercises offer physical benefits as well as mental relaxation.

—Mindful eating. Promotes slowing down and using your five senses to enjoy your food.

Mindfulness exercises can be done for any length of time and at any point during the day. Exercises can be done indoors or outside. Regular, daily practices are recommended, but even short moments can be helpful. Making mindfulness a habit or routine is part of a healthy lifestyle.

Remember mindfulness exercises can look different for everyone. Find something that works for you.

Kaitlynn Tonn is a family and consumer sciences educator at OSU Extension Wayne County. She can be reached at 330-264-8722 or tonn.13@osu.edu.