Mindfulness techniques can be easy & effective. They help lower blood pressure, release stress and help improve your health & fitness. Here are 3 very simple mindfulness techniques you can try right now for instant stress release:

1-Minute Breathing

Is your breath shallow and hurried because of road rage or a tough meeting with your boss? Then you need to slow it down so that your mind can clear and your body benefit. One simple way to do it is to breathe right.

What to do: Close your eyes (if you can, this is not necessary if you are in a public place) and take a deep breath in counting to four. Now exhale slowly, whilst counting to eight.

As you inhale, visualize peace flooding through your system. When you exhale, visualize any stress leaving your body. Repeat a 4-5 times until you feel your heartbeat slow down and your body relaxes!

Focused Observation

This simple, yet effective method will transform your day! By noticing the beauty and diversity of nature around you, you will focus away from daily stresses.

What to do: Focus on a natural object near you for just a minute or two. This could be a plant, a flower or even the sun.

Simply look at this object in detail, as if seeing it for the first time ever. You will begin by noting the way the petals form if it’s a flower or the variations in color etc.

As you focus on this natural wonder, your mind will drift away from the things that are stressing you out. You will begin to feel at peace with the world and your own place in it.

Mindful Immersion

Ever noticed that whilst doing one task, your mind drifts to all the other tasks still left to be done, resulting in anxiety? The idea of mindful immersion is simply to enjoy the NOW, by focusing completely on the job at hand, even if it’s mundane like cleaning.

What to do: Choose a daily task, it can be as simple as washing the dishes. Now focus on what the task involves. Note how your hands perform the motions of washing up so perfectly. Immerse yourself in the moment, as you scrub, rinse and repeat.

The more you immerse yourself in the moment, the happier and less stressed out you’ll feel.

So here are 3 of the easiest mindfulness techniques to try and feel happier and healthier as a result.