2. Embrace stillness

In a world filled with noise and distractions, finding stillness can be transformative. Tolle recommends creating a “stillness practice” where you allocate time to sit in silence.

3. Observe your thoughts

Tolle encourages us to observe our thoughts as if we are watching clouds pass by in the sky. By recognising that you are not your thoughts, you can create distance from negative thinking patterns.

When you notice anxious thoughts arising, take a moment to breathe deeply and remind yourself that these thoughts do not define you. This technique can help mitigate the body’s stress response.

4. Limit your screen time

Between TikTok, WhatsApp, and endless news updates, our screens have become a significant source of stress.

Research by the University of Pretoria found that excessive screen time is linked to higher levels of anxiety and sleep disturbances. Set boundaries by creating “digital detox” zones in your home. For instance, make your bedroom a no-phone zone to encourage better sleep and relaxation.

5. Take a mindful walk

When you take a walk, engage your senses listen to the birds, feel the crunch of leaves under your feet, or notice the cool breeze on your skin. This type of mindful walking helps you connect with the present moment and reduces mental clutter.

6. Declutter your mind with journaling

Mindfulness isn’t just about quieting your mind it’s about understanding it. Journaling is a simple way to process overwhelming emotions and thoughts. Start with a prompt like, “What’s on my mind today?” or “What’s one thing I can let go of?”

7. Embrace the power of saying “No”

Many South Africans pride themselves on being helpful and accommodating, but constantly saying “yes” to others can lead to burnout. Mindfulness involves recognising your limits and setting boundaries.

Tolle advises that saying no doesn’t make you selfish; it allows you to save your energy for the things that truly matter. Practice saying no to commitments that drain you, and watch your stress levels decrease.

8. Make time for mindful eating

How often do you eat lunch while scrolling through your phone or rushing between meetings? Mindful eating is about slowing down and truly enjoying your meals. Nutritionists suggest paying attention to the taste, texture, and smell of your food.

Besides improving digestion, this also promotes healthier eating habits, which are essential for mental health.

9. Meditate, even for 5 minutes

Meditation might seem intimidating, but it’s as simple as sitting quietly and focusing on your breath. Apps like Headspace or Insight Timer offer guided meditations for beginners.

#meditation

Master your stress: 9 mindful insights from author Eckhart Tolle