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Mindfulness Exercises for Adults

6 Ways To Creative Mindfulness That Feeds Your Soul

Calm your mind, creatively.

In times like COVID-19, when there is an uncertain future, it’s hard not to start spiralling into despair and frustration. When you are stressed, it may be difficult to attain meditation as you normally would. Being mindful can be made easier when you try to focus on doing so creatively.

Immersing yourselves into creative activities can help you enhance your focus, concentration and get you into a positive flow. This is called Creative Mindfulness and is similar to traditional meditation but can be used if you are having trouble sitting still and focusing on your breath. Creative Mindfulness is indulging in creative activities that achieve the same benefits as doing traditional meditation. In addition, this type of mindful activity will allow you to enter your happy zone and have a lot of fun along the way!

Creative Mindfulness brings many beneficial changes to the mind and body such as releasing negative emotions like anxiety, stress and tension that are building up. It will help you deal with overthinking and negative thought patterns.  It will improve your attention and aid you in regulating your emotions to make you more self-aware and empathetic.  On the whole, creative mindfulness will calm you emotionally and promote a state of mental wellbeing. Various studies have shown that creative mindfulness enhances your physical health by boosting the immune system, regulating hormonal discharge, improving sleep quality and decreasing cellular inflammation. Creative Mindfulness is as important as working out or eating healthy.

So how do you get started with creative mindfulness? In this blog, we present 6 creative activities to get you into the flow of creative mindfulness. These activities, when done alone, will promote endorphins and dopamine to release in your body and make you feel good. Also, pursuing these activities along with family members in lockdown with you, and friends when movement restrictions permit, will promote the release of oxytocin in your body and strengthen your emotional ties with the people around you. The act of completing these activities will raise your self-worth and self-esteem too, which will, in turn, will induce the release of serotonin to make you feel happy and satisfied.

Now, let’s dive into the fun stuff!


WATCH THE VIDEO : HOW TO FEED YOUR MIND & SOUL!


ACTIVITY 1: TIE-DYE

What you need: Fabric dye, elastics, water, gloves, small bottles, table protection, plastic bags and garments that you want to dye.

Fill the bottle with water and fabric dye and shake it until the dye is thoroughly mixed with the water.  Now, fold your garment according to the tie-dye style you want. Spray some water on your garment so that it’s a bit moist as that will help the colour spread more. The first tie-dye pattern is a spiral. Pinch the garment in the centre. Start twisting the fabric from the centre in a circular motion until the whole garment is in a spiral shape. Secure the shape of the garment with elastics and apply the dye to the fabric at different places. Keep the garment inside a plastic bag to keep it damp for at least 8 hours. The second tie-dye pattern is stripes. Pleat your garment and then secure it with multiple elastics by keeping the distance between the elastics uniform. Then, apply the dye to each section. Put your garment in a plastic bag to keep it damp and let it sit for at least 8 hours. Rinse your garment with cold water until most of the excess dye is removed and you have your DIY tie-dye garment ready!  Finishing this activity will, in turn, induce the release of serotonin which will give you the feeling of satisfaction and happiness.

One Step Tie Dye Kit, PRP AED 48, available at creativemindsdubai.com

Cotton T-shirt, PRP AED 27, available at hm.com

Tulip One-Step 5 Color Tie-Dye Kits Rainbow, PRP AED 78.66, available at amazon.ae

2 Pack Essential Crew Neck T-Shirt, PRP AED 45, available at namshi.com


ACTIVITY 2:  DOTS

What you need: A canvas, paint brushes, paint.

Paint the whole canvas with any colour you prefer. Next, pick your favourite colours and paint the first dot in the middle of the canvas. Then start painting dots of different colours around it. Keep painting dots until no space is left on the canvas. Doing this activity with your loved ones will make your body release oxytocin which in turn creates the mood for you to strengthen your emotional ties with them.

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Mala Paint Mixed Colours Assorted Colours, PRP AED 29, available at ikea.com

Art And Craft Painting Brushes Set-Blue, PRP AED 19.95, available at doduae.com


ACTIVITY 3: BOTTLE PAINTING

What you need: A bottle, paint, paint brushes, masking tape.

Paint the bottle in any way you like. You can paint the whole bottle with a single colour and then draw on it or you can use masking tape to make different patterns on the bottle too. Think and let the creative juices flow! This activity will create a boost of dopamine in your body promoting a general feeling of happiness and contentment.

18-Piece Acrylic Paint Colour Set Multicolour, PRP AED 37, available at noon.com

Brush, Set Of 6, PRP AED 9, available at ikea.com

Masking Tape 1 Inch Pk3, PRP AED 3.75, available at supplyvan.com


ACTIVITY 4: PAINTING SQUARES & CIRCLES

What you need: A canvas, brushes, paint, pencil and anything that helps you make circles or squares.

Start with making squares and circles on your canvas with a pencil. Then, start filling in the circles and squares with your favourite colours. You will be delighted with the result! This activity can serve to induce the release of endorphins in your body much like what happens when you workout.

Stretched Canvas, PRP AED 11.25, available at homecentre.com

10-Piece Acrylic Colour Set, PRP AED 23.30, available at noon.com

12-Piece Wooden Paint Brush Set Lake Blue, PRP AED 25, available at noon.com


ACTIVITY 5: BEADS CELLPHONE CHAIN

What you need: Beads, rope, needle (if needed) and a phone case.

Assort the beads according to their colours. Cut the rope according to the desired length of the chain and start beading. When you are done, make two knots: The first one to close off your rope and the second one to hold the beads together. Then tie it around your phone case. Voila! You have your DIY cellphone case chain.  Crafting this project will increase the endorphins and dopamine in your body and leave you in a state of contentment.

Jewelry Making Handmade Beads, PRP AED 47.80, available at noon.com

24-Lattice Acrylic Beads, PRP AED 64.70, available at noon.com

Faceted Plastic Beads, PRP AED 25, available at creativemindsdubai.com


ACTIVITY 6:  ADULT COLOURING BOOKS

Start with colouring the white spaces and then, paint the rest of the drawing as you like. This activity will surge the levels of serotonin in your body, thereby elevating your general mood and making you feel better.

Keep Calm And Colour Unicorns, PRP AED 29, available at virginmegastore.ae

20-Piece Connector Color Marker Pens Multicolour, PRP AED 24, available at noon.com

Secret Garden: An Inky Treasure Hunt And Colouring Book White/Black/Yellow, PRP AED 8.90, available at noon.com

Metallic Marker Pens, Set Of 10, Assorted Colours, PRP AED 33.60, available at amazon.ae

Dubai Colouring Poster, PRP AED 80, available at noon.com

Felt-Tip Pen, Mixed Colours Assorted Colours, PRP AED 9, available at ikea.com

We hope this has tingled your creative instincts and inspired you to practice Creative Mindfulness! Let the creative genius inside you work its magic!

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Empowering Self: Unveiling Three Essential Strategies to Overcome Self-Doubt

Empowerment Through Confidence

Self-doubt is a common struggle that many people face. It can hold us back from reaching our full potential and achieving our goals. But what exactly is self-doubt, and how can we overcome it? We will explore the concept of self-doubt and unveil three essential strategies to help you overcome it and empower yourself.

Understanding Self-Doubt

Self-doubt is the lack of confidence in oneself and one’s abilities. It is the inner voice that tells us we are not good enough, smart enough, or capable enough to achieve our goals. It can manifest in different ways, such as fear of failure, imposter syndrome, or constantly seeking validation from others.

Self-doubt can be triggered by past experiences, societal pressures, or our own inner critic. It can hold us back from taking risks, trying new things, or pursuing our passions. However, it is important to remember that self-doubt is a normal part of the human experience and can be overcome with the right strategies.

The Power of Inner Strength

Inner strength is the ability to trust in oneself and one’s abilities. It is the foundation of self-confidence and resilience. When we have inner strength, we are better equipped to face challenges and overcome self-doubt.

Cultivating a Positive Mindset

Our mindset plays a crucial role in how we perceive ourselves and our abilities. A positive mindset involves having a growth mindset, which means believing that our abilities and intelligence can be developed through effort and learning. It also involves reframing negative thoughts into positive ones and focusing on our strengths rather than our weaknesses. Cultivating a positive mindset takes practice, but it can greatly impact how we view ourselves and our potential.

The Importance of Self-Care

Self-care is often overlooked, but it is essential for building inner strength and maintaining a positive mindset. Self-care involves taking care of our physical, emotional, and mental well-being. It can include activities such as exercise, meditation, spending time in nature, or engaging in hobbies. When we prioritise self-care, we are better equipped to handle self-doubt and build our inner strength.

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Strategies to Overcome Self-Doubt

Now that we have a better understanding of self-doubt and its impact, let’s explore three essential strategies to help you overcome self-doubt and empower yourself.

Practice Self-Awareness

Building inner strength takes time and effort, but it is a crucial step in overcoming self-doubt. Here are three strategies to help you cultivate inner strength and empower yourself.

Self-awareness is the ability to recognize and understand our thoughts, emotions, and behaviors. It is a crucial first step in overcoming self-doubt because it allows us to identify when self-doubt is present and how it affects us. To practice self-awareness, try journaling or mindfulness exercises. This can help you become more aware of your thoughts and emotions and how they contribute to self-doubt. Once you are aware of your self-doubt triggers, you can work on reframing negative thoughts and building your inner strength.

Set Realistic Goals

Setting realistic goals is important for building confidence and overcoming self-doubt. When we set unrealistic goals, we set ourselves up for failure, which can reinforce self-doubt. Instead, set achievable goals that align with your strengths and values. This will help you build momentum and confidence, which can help you overcome self-doubt in the long run.

Surround Yourself with Positive Influences

The people we surround ourselves with can greatly impact our self-doubt. If you are constantly surrounded by negative influences, it can be challenging to build inner strength and maintain a positive mindset. Instead, surround yourself with positive influences, such as supportive friends and family, mentors, or positive role models. These individuals can provide encouragement and help you stay motivated on your journey to overcoming self-doubt.

Self-doubt is a common feeling that can hold us back from reaching our full potential. However, with the right strategies, we can overcome self-doubt and empower ourselves to achieve our goals. By cultivating inner strength, maintaining a positive mindset, and practising, we can build the confidence and resilience needed to overcome self-doubt. Remember, self-doubt is a normal part of the human experience, and with determination and perseverance, we can overcome it and reach our full potential.

Frequently Asked Questions

How quickly can I expect to see results when applying these strategies to overcome self-doubt?

Results in overcoming self-doubt vary, but with consistent application of strategies, individuals often experience positive shifts in mindset and confidence within a few weeks. Patience and commitment are key to cultivating lasting self-empowerment.

Can these strategies be applied to different aspects of life, such as work or personal relationships?

The self-empowerment strategies provided are versatile and can be seamlessly applied to various life aspects, fostering confidence, resilience, and positive transformations in both professional and personal realms.

Are there additional resources or practices that complement these essential strategies for a more comprehensive self-empowerment journey?

Supplement your self-empowerment journey with additional resources like self-help books, workshops, and mindfulness practices. Incorporating holistic approaches enhances the effectiveness of the essential strategies, providing a well-rounded path to sustained self-empowerment.

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