Mindfulness On A Tough Day
It’s tough to shake a bad mood. Some days, it feels like the world is working against you. Despite your best efforts, things just aren’t going your way.
We’ve all been there. A combination of frustration and exhaustion (physically and mentally) can make us feel worn down. We’re at our wit's end, but the day isn’t over yet.
It can be difficult to stay present when our minds are racing with anxious or stressed thoughts. However, practicing mindfulness can combat these negative emotions.
Awareness & Acknowledgement
Begin your mindfulness practice by acknowledging what you’ve brought to the table today. It’s validating to know that you’re going through a tough time. Frustration is a perfectly rational response.
Try out a couple of the following phrases:
- I desire to tend to the pain I am feeling today.
- I offer myself compassion during this difficult time.
- I’m aware of my negative energy, but I want to focus on more positive things.
Treating yourself with kindness and understanding goes a long way in improving a bad day.
Root Yourself in the Present Moment
One of our favourite yoga teachers often repeats the following mantra: “Return to the breath.”
There’s something so reassuring about the persistence of breath. It’s something you can always rely on—a rhythmic, steady sound. Turn your attention to how your belly fills as you inhale and releases as you breathe out. It can ground you in the present. Mindfulness takes your mind off intangible thoughts and emotions to something that’s within your control.
Challenge Negative Thoughts
Even if it seemed like everything went wrong today, try to find a few bright spots in the darkness. It can be something simple, like how you managed to hit every green light in traffic that morning. Being mindful of positive things can help you manage the emotions that may overwhelm you.
Try Meditation
Even on a good day, it’s tough to let unpleasant thoughts pass by. But that’s a core component of meditation.
Concentrating on one thing can take your focus away from the negative events of the day. Find a comfortable place to sit in your home and consider dimming the lights, using a candle, or playing relaxing music. Whenever your mind wanders away from your breath or the present, acknowledge it, but then return to your practice.
Even 5 or 10 minutes of meditation can make a substantial difference. A meta-analysis found evidence that meditation has strong effects on changes in emotionality.
And who knows? After practicing meditation, you might feel empowered to use your difficult day as fuel for your next project, whether it’s a creative endeavor or just cleaning the house.
Reward Yourself
When you endure a hard day at work or a challenging personal experience, you deserve something that makes you feel better. Mindfulness is particularly difficult when you’re feeling down, but that goes to show how much you need it on a hard day.
You deserve something special to lift your spirits. Set aside the time for a hot bath, a cup of tea, or a long phone call with a trusted friend. Before you know it, the day’s events will be behind you.
Our team at Bare Body Sugaring in Winnipeg hopes that these tips help you find mindfulness when life throws a curveball your way.
