Mindfulness Techniques to Instil Calm During Chaos

Claire Renée Thomas, the founder of Reaching My Best, is a mindset and mindfulness coach, and one of the few certified mental fitness coaches in the UK. Her passion and focus is on guiding and empowering women to unlock their full potential and overcome obstacles they may be facing personally or professionally. Today she is here on YOMU with mindfulness techniques to instil calm during chaos

Over to you, Claire.

With the busy, chaotic lives we lead, finding moments of calm can feel unobtainable. However, the simple yet profound practice of mindfulness offers exactly this. Mindfulness anchors us in the present moment and soothes us in even the most turbulent times. Here is a selection of top tips for practicing mindfulness wherever you are.

Connect with Your Breath

One of the simplest and most effective ways to calm yourself is to focus on your breath. Often, we go through our day without noticing our breathing, but this constant rhythm can serve as a reliable anchor to the present moment. By shifting our focus from the chaos around us to our breath, we create the space needed to evaluate the situation we're in

Research has shown a strong connection between breathing patterns and anxiety levels[1]. Slowing down our breath activates the parasympathetic nervous system, which helps calm the mind and allows us to think more clearly.

Box breathing is a great technique to try:

- Sit comfortably.

- Breathe in through your nose for a count of four.

- Hold your breath for a count of four.

- Exhale slowly through your mouth for a count of four.

- Hold your breath for another count of four.

- Repeat this cycle four times, ideally a few times a day.

If you feel dizzy, stop and return to normal breathing.

Mindful Walking

Mindful walking is a wonderful practice that doesn’t require a lot of space, making it perfect for any weather or environment. This practice involves bringing full awareness to the physical experience of walking. Break down each step into its smallest elements, noticing how your weight shifts, how your centre of gravity changes, and which parts of your body move in sync with your feet.

If you have the chance, take a 20-minute break to walk outside, focusing on the sensory experiences around you. The distance isn’t important, nor is having company.

Mindful Eating

Mindful eating is all about bringing attention to each sense when eating. We often eat on the go or while multitasking, missing the chance to really savour our food. Transforming a meal into a mindful experience can be deeply satisfying.

Research shows a significant positive correlation between mindful eating and mental wellbeing. It can make meals more enjoyable and fulfilling. Many mindfulness courses use the Raisin Meditation to teach this practice. Here’s how you can try it:

- Take a raisin, piece of chocolate, or cherry tomato.

- Look at it closely, as if you’ve never seen it before. Notice its colours and patterns.

- Feel its texture and temperature with your fingers.

- Smell it and observe any aromas.

- Place it in your mouth and notice how it feels before you start chewing.

- As you chew, pay attention to the changing textures and flavours.

- Reflect on how this experience compares to how you usually eat

This practice can make even a quick desk lunch more enjoyable and fulfilling.

Mindful creativity

Creativity is about reconnecting with the curiosity we all have as children. One person’s skills differ from another’s – as will their creativity. Throw out pre-conceptions of what being creative is and try something that you enjoy.

When we do something creative, we often find ourselves in a flow state, where time passes without us knowing where it has gone! This makes it the perfect way to find peace in our too busy lives.

If you need some inspiration, start by going back to the things you used to do when you were younger. Try them out again. Join a club, sign up to a course, buy a book. Get messy. Be free and see where it takes you.

Balancing Mindfulness in Daily Life

Recognising when to pause and recharge is crucial. Try incorporating at least one of these mindfulness techniques into your routine and observe how it transforms your sense of well-being and productivity.

To find out more about Claire head to https://reachingmybest.com/

[1] Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review