Unwind and Unplug: Create a stress-free summer vacation

In today’s fast-paced and demanding world, students face a multitude of challenges, ranging from academic pressures to social and personal expectations. Amidst this whirlwind, the practice of mindfulness emerges as a powerful tool to navigate the ups and downs of student life.

Mindfulness, at its core, is the art of being fully present and aware of the present moment, without judgement. It offers students a sanctuary amidst the chaos, a refuge where they can cultivate inner calm, focus, and resilience. By embracing mindfulness, students can enhance their mental well-being, improve concentration, manage stress, and ultimately find a sense of balance and clarity that empowers them to thrive academically and personally.

Moreover, summer break is the time to recharge, relax, and rejuvenate. And so, it is essential to carve out moments of mindfulness and engage in relaxation techniques to foster well-being. In the following article, we will explore easy tips to incorporate mindfulness into a daily routine. Join in!

Start Your Day with Mindfulness

Begin each day with a healthy morning routine. Take a few moments to focus on your breath, ground yourself in the present moment, and set positive intentions for the day ahead. Engage in activities such as gentle stretching, journaling, or enjoying a quiet cup of tea to create a peaceful start to your day.

Practice Deep Breathing

Deep breathing is a simple yet powerful technique to reduce stress and promote relaxation. Find a comfortable position, close your eyes, and take slow, deep breaths, allowing your abdomen to rise and fall with each inhalation and exhalation. This practice can be done anywhere, anytime and can instantly bring a sense of calm and clarity.

Engage in Mindful Eating

During summer break, take the time to savour and appreciate your meals. Practice mindful eating by paying attention to the flavours, textures, and aromas of your food. Chew slowly each bite, being fully present in the experience. This practice not only enhances digestion but also cultivates gratitude and a deeper connection with your body.

Connect with Nature

Spend time in nature and let its serenity wash over you. Remember to take walks in the park, go hiking, or simply sit outside and observe the beauty around you. Engage your senses by noticing the sounds, colours, and scents of nature. This connection with the natural world can help reduce stress and promote a sense of tranquillity.

Digital Detox

Take regular breaks from electronic devices and social media. Unplug and disconnect to allow yourself time for reflection and relaxation. Engage in activities that bring you joy and fulfillment, such as reading a book, engaging in hobbies, or spending quality time with loved ones. Embracing a digital detox helps create space for mindfulness and mental rejuvenation.

Practice Guided Meditation

Discover guided meditation through mobile apps or online resources. Find meditations, specifically designed for stress reduction, relaxation, or enhancing positive emotions. Dedicate a few minutes each day to sit quietly, listen to the soothing voice guiding you, and let go of any tension or worries. Guided meditation can be a powerful tool for relaxation and self-discovery.

Engage in Creative Expression

Tap into your creativity by engaging in artistic activities that bring you joy. Whether it’s painting, drawing, writing, or playing a musical instrument, these creative outlets provide an opportunity to express yourself freely and engage in a state of flow. This is a form of mindfulness that can promote relaxation and self-discovery.

Cultivate Gratitude

Develop a gratitude practice by reflecting on the things you are grateful for each day. Take a moment to write down or mentally acknowledge the blessings and positive aspects of your life. Gratitude helps shift focus from worries and stress to a more positive and appreciative mindset.

Let’s ask some experts how mindfulness can become your magic portion this summer.

According to Ms Prashansa Hans, PGT Psychology and School Counsellor at Apeejay School, Faridabad Sector 15, “The holidays can offer you an opportunity for a necessary break. Our mind wanders all the time, either reviewing the past or planning for the future. So, mindfulness teaches you the skill of paying attention to the present by noticing when and where your mind wanders off. It is the practice of becoming more aware of the present moment.”

Suggested by her, some simple steps to practice it are:

1) Find a quiet space, sit up straight but not stiff and allow your head and shoulders to rest comfortably and place your hands on the tops of your legs with upper arms at your side.

2) Breathe with eyes closed. Take deep breaths and relax. Feel the fall and rise of your chest and the expansion and contraction of your belly. With each breath notice the coolness as it enters and the warmth as it exits. Don’t control the breath but follow its natural flow.

3) Stay focused. Thoughts will try to pull your attention away from the breath. Notice them, but don’t pass any judgment. Gently return to your breath. Some people also count their breaths as a way to stay focused.

4) Practice it daily for about ten minutes.

“By incorporating this simple technique into your summer routine, you can experience a tranquil and stress-free break. Remember to be in the present, take time for self-care and embrace the beauty of the moment. Cultivating the practice of mindfulness this summer will not only help you recharge but also equip you with valuable tools to manage stress throughout the year,” she says.

Sharing a similar opinion, Ms Bhavya Arora, Psychology Facilitator and School Counsellor at Apeejay School International, Panchsheel Park shares, “Be it a youngster or an adult, mindfulness is essential for all. It is like a skill which is to be learned and practiced regularly. Surely, students need to give it time. Moreover, it translates into being self-aware and feeling connected with yourself and your body. It teaches how to respond v/s react to situations. With this, being mindful of your words, feelings and experiences is the need of the hour for everyone.”

She continues, “It is an on-going process and one can get better at adapting mindfulness with time and practice. My advice to students is to have a good time but make informed choices about your well-being. Journaling, going out for a walk or reading alone are some ways in which you can start practicing mindfulness. Lastly, the summer break is a great time to process your feelings and get things into perspective. So, go for it!”