3 Mindfulness Practices to Build Your Mental Resilience

In today’s fast-paced world, stress has become an unavoidable part of daily life, especially as the lines between work and our personal lives become increasingly blurred. Whether it’s balancing work problems, managing household chores or family responsibilities, the pressure can feel relentless, and a poll by Mental Health UK reveals that one in five workers⁽¹⁾(needed to take time off work in the past year due to poor mental health caused by stress. Reducing our workload or home responsibilities may not always be an option, but there are ways that we can combat stress and burnout by working to build our mental resilience. 1> Mindfulness is a practice rooted in ancient eastern philosophy that encourages practitioners to become more present and reduce emotional reactivity. It allows us to pay full attention to the present moment, focusing on our immediate surroundings, sensations, thoughts and emotions, rather than getting caught up in the whirlwind of stressors or worries about the future. Mindfulness is not just a frivolous trend, either. There has been a growing body of scientific research on its benefits, stretching back as early as 1982 ⁽²⁾(. Studies have shown that mindfulness practices can reduce symptoms of anxiety, depression and stress ⁽³⁾( while boosting focus and emotional regulation. 1> Our home is meant to be a place of rest and relaxation, but in reality, it can also be a source of stress. When the boundaries of our personal and professional lives become blurred, it can lead to a constant sense of busyness, making it difficult to switch off or relax. Mindfulness offers a way to reclaim our homes as a space for peace and restoration. By practicing mindfulness in everyday tasks, such as eating a meal, you can bring more presence and calm into your home environment. Incorporating these practices into your daily routine doesn’t require hours of meditation or special training, either. In fact, some of the most effective mindfulness techniques can be done in just a few minutes. 1> Mindful breathing is one of the simplest and most accessible techniques, letting you focus your attention on each breath and helping you to stay grounded despite what is going on around you. Here’s how to get started:

1. Sit or stand in a comfortable position
2. Close your eyes and take a deep breath in through your nose, concentrating on the feeling of your lungs expanding
3. Slowly exhale through your mouth, consciously letting go of any tension
4. Focus completely on your breath and how it feels as it enters and exits your body
5. If your mind starts to wander, notice this, and gently bring your attention back to your breath
6. Practice for five minutes daily, or in times of stress

1. Lie down or sit in a comfortable position
2. Close your eyes and take a few deep breaths
3. Starting at your toes, focus on how each part of your body feels, slowly moving your attention up to your legs, abdomen, chest, arms and head
4. As you move through each body part, notice any sensations you have, whether it’s tension, warmth or relaxation
5. If you find any areas of tension, breathe deeply into those spots and consciously release it
6. Continue to scan your body until you are relaxed, ending with a deep breath

1. Make sure there are not distractions during your meal: turn off the TV, put away your phone and focus completely on the food in front of you
2. Notice the smell, colour and feel of your food before you start to eat
3. Take small bites and chew slowly, paying close attention to the taste and texture of each bite
4. Try to eat without rushing, allowing yourself to fully experience the meal
5. Engage all your senses and notice how your body feels throughout the process of eating