“Self-care is not selfish. You cannot serve from an empty vessel.” – Eleanor Brownn

In today’s fast-paced world, finding the time to take a breather and be present can be challenging. Between work, social obligations, and everyday stresses, it’s no wonder many of us feel overwhelmed and anxious. But just 7 minutes of mindfulness meditation each day can help reduce stress and promote a sense of calm. Here’s how to get started:

Step 1: Find a quiet space

The first step is finding a quiet space to focus without distractions. This could be a spare room, a quiet corner of your office, or even a comfortable spot in your home. Otherwise, don’t be afraid to move things around and create a space you love!

Step 2: Get comfortable

Once you’ve found your quiet space, it’s time to get comfortable. You can sit on a cushion or a chair, as long as your back is straight and your feet are flat on the ground. Place your hands in your lap, and close your eyes.

Step 3: Focus on your breath

Take a deep breath through your nose, and exhale through your mouth. Repeat this several times, focusing on your breath and letting go of any thoughts or distractions that may arise.

Step 4: Scan your body

Next, take a long moment to scan your body from head to toe. Notice any areas of tension or discomfort. Simply observe these sensations without judgment or the need to change them.

Step 5: Observe your thoughts

As you focus on your breath, you may notice thoughts popping up in your mind. That’s completely normal. The key is to practice mindfulness: simply observe these thoughts without getting caught up in them. Imagine each thought is a leaf floating by on a river. Gently let it pass by.

Step 6: End with gratitude

After 7 minutes, take a deep breath in and exhale through your mouth. Now, feel grateful for this time you’ve taken for yourself and your ability to be present and mindful.

The Final Takeaway

With regular practice, even just 7 minutes of mindfulness meditation can help reduce stress, improve focus, and promote a greater sense of well-being. Try incorporating this simple practice into your daily routine, and see how it can benefit your life.

Remember to prioritize self-care and make time for yourself each day, no matter how busy life gets ❤

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