Quick Stress & Anxiety Reduction - Mindfulness Exercise (No Meditation Required!)

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Have you heard of mindfulness?
I’m sure you have. Apparently it’s all the rage right now.
But not because it's something new, mindfulness has been around for a long time - it’s just becoming well-known in the Western World because of all the research that's been done showing how it actually has the power to change our brains from a stressed and anxious one to a more calm and grounded one overall.
In this episode of Good For Me TV, I teach you one of the most simple, straight-forward mindfulness exercises that you can do anytime, any place with no formal meditation required.
FREE 10-MINUTE GUIDED MINDFULNESS AUDIO EXERCISE: courses.juliakristina.com/Fre...
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[@juliakristinamah]

What do you do to calm and ground yourself and get out of your head?

[@Dgz121]

Can this help to overcome an anxiety disorder ?

[@danielhagbi3763]

Deep breathing

[@TheLeschhorn]

watching 7 minute intros

[@carlosgarza1701]

Usually read something empowering. Workout. If I'm at work I breathe. Thank you for the content.

[@rockinchick66]

I come to your channel and watch your videos. I find them very soothing!

[@ElleElle1111]

Begins to explain exercise @ 7:20

[@ChandaB775]

Elle Mae thank you!

[@GeorgeRica]

Thank you!!

[@cooldude5419]

Thank you

[@africaart]

Unbelievable, she was talking for 7 mins. I was complaining at 2 mins.

[@miminotbovered2857]

THANKYOU SO MUCH, SHE WAS GIVING ANXIETY with just the rambling!

[@iamcorinda]

Hope this helps someone. I struggle with Attention Deficit Disorder. Months ago I decided to stop taking medication for it and practice natural ways of dealing with it. Exercise is my primary method of staying focused so far. I mention this for others struggling with the disorder, because it’s even more difficult to calm yourself of anxiety. What is working for me now is to go for walks outside where I observe different types of trees, birds, whatever sound I can. If going outside isn’t possible at the moment, I do stretches with my body and take deep breaths. These things make me feel present. And if for some reason these actions are not possible, I start focusing on feelings of gratitude for the present moment. Other things that work for me are listening to audio books and podcasts. It is becoming easier to calm myself faster. It’s a process and takes time.

[@h9comps943]

Hello Have you able to function without medication? I am thinking of doing so too Any tips?

[@yogininni]

Oh I`m so happy to hear that, as a nurse I smile every time someone finds other strategies and doesn't depend on medication anymore 🤩 Beautiful keep up your practice!

[@lupitaramirez8009]

What I do and helps is I rub my two fingers together and focus on how it feels that really grounds me and puts me in the moment!

[@jamesroberts6248]

Change your brains default settings. Makes sense physically. I like it.

[@leathareynolds8953]

So she saying you can be in your house and get present also?

[@Ok2BHuman]

I have lived with generalized anxiety and panic attacks most of my life. At a very young age I had no idea why my heart would race and I would feel the need to run for help or that I was losing my mind being completely unaware of what these feelings were and why they were happening. Your videos have been so instrumental in understanding why and how my anxiety seems to be so much more troublesome that for other people. Thank you. I appreciate you and your videos so much.

[@ShelleyG1014]

When my mind is spinning I listen to Julia’s video on this channel. It’s so soothing to not have background music and a clear and concise video about things I can relate to and how to heal. Thank you Julia

[@KathleenRenninger]

Finally an explanation that satisfies me: "nuerons that fire together WIRE together". Great to hear that they can be taught to re-wire through mindfulness. Thank you!

[@izawaniek2568]

This is exactly what I do to keep me grounded. Stop your mind and pay attention. It works miracles. The world is a Wonderful place, let us appreciate it. Thank you for your great help.

[@pattyowens5756]

This isn't really mindfulness, but more of a distraction to help me calm down when I am in a situation that is making me feel highly anxious. I pick a category: types of plants, animals, etc, and go through the alphabet and try to think of one item for each letter. Usually by the time I get through the alphabet, I am more calm and able to focus.

[@nat1XP]

Did you get a degree in psychology to know enough about what or what not to call mindfulness. I love this channel and I just wouldnt like people to read your comment and not watch because you said its not really mindfulness.

[@rebeccacolwell1765]

@@nat1XP I don’t think they meant that for this video, I think they were saying what what they do might now be considered mindfulness 😊

[@tringo999]

..now I understand why my mother used to tell me to go find something to do to get out of boredom, as you mentioned to gain mindfulness.

[@brookesethmiller5137]

My favorite way to get grounded and present is to snuggle my cat like a pillow and notice his little pink nose and paws 😂

[@PeterPenguin77]

I’d never thought of that before... what you called ‘neurons that fire together, wire together’ ! Very profound thought,to think that that’s what makes us, us! Our wired together & fired together is what we become. Wow. What I like to do to get back to findfulness is hop on my bicycle and sail down the hill, then walk through the woods... and by the time I’ve huffed & puffed my way back to the top, I’m all ‘reset’ in mind & spirit. Thanks!

[@kristenalbert2012]

I try and think about something that I enjoy doing. I keep telling myself I'm not going to die from this and repeat in my a head I'm going to be, ok. Not always easy, but it helps. 💕

[@itsjoanne.x]

Thankyou for uploading this video Julia. When I first started watching this I had a couple of tears in my eyes because of what you were saying as it was so so true! I shall take of the mindfulness advice you have provided for me and everyone who watches this video. When I feel depressed and overwhelmed I do some adult colouring in! I have a couple of books that I can just whack open and get stuck in with the bright coloured pencils I have got. It calms me down so much and makes me forget about whatever is on my mind. Honestly its one of the best ways I have found. I also usually like going for a walk past trees, grass and colourful flowers! Once again thank you for uploading this video :) xxx

[@juliakristinamah]

What a great tip! Thanks so much for sharing with us. Hugs!

[@frankieann1686]

After being very emotionally stressed for a few days and trying my usual distress tactics and my head all over the place I went back to yoga last night which really helped me ! To my shock I woke up up this morning lying on my front ,arms crossed and hands firmly on my shoulders ( I never have shave slept like that !which I realised after a few seconds I had been asleep in a survival position Omg this shit got deeper ! It was symbolic but I feel so much better today !I'm going to keep up my yoga it keeps me so grounded ! Your videos are brilliant Julia thanks for sharing so much insight x😘

[@timoteoneves1811]

Thanks for sharing that! I stick to good old breathing exercises. I sit down, put on a timer for 5 mins or so and pay attention to my breath. It find it helpful also to have a mantra, something like "Less stress is best" and repeat that in my mind. I drift away less easily.

[@VikkiLynn]

Thank you! :) A friend of mine is a biologist & he goes in his back yard & writes down all of the plants & animals present. Just yesterday he was telling me as he did this he was listening to the songbirds and watching the wild rabbits when all the sudden all went quiet & all the animals disappeared. He looked around & seen a Coppers hawk on his fence hunting for its lunch! Anyway I just reflected on this as I watched your video & found it to be profound & a wonderful way for him to stay present, as his job is very high stress. Thank you!

[@mohitnailwal6441]

Came here from 7 good minutes and didn't regret! Thanks for the help! :)

[@yaaqubmasoud6580]

Just standing at the sandy beaches and just breathe 😌

[@carlknibbs2849]

Watching videos to help a friend, these are great thank a million

[@grahamfonteyne4792]

Love your videos Julia! Thanks for sharing your knowledge and expertise. Keep up the great work!

[@dddamaged7501]

Other than external senses, my favorite mindfulness exercise is to mindfully belly breathing. 5 seconds in, 5 seconds out. Next level is to visualize the breath travelling thru chest into the heart.

[@jamesjosephwaskiel1841]

Thank you for helping me

[@jaazmohamed7044]

It's easier said than done, I try to be grounded and pay attention to things around while I walk. But my monkey mind often get unleashed itself and wander. But I'm keep trying. Besides mindful walking, I love watching nature stuff in TV that works out for me

[@scottkrueger3747]

A good work out really helps get me back to present but I have much to learn thanks I’ll revisit this again soon!

[@pure-pisces9470]

I have to remember to be aware first & then take deep breaths & question myself!!

[@swaleypalmer6803]

Wow Julia I found this really helpful. Thanks

[@Jinxyisms]

Thank you. I really needed to hear this. I've been learning more about mindfulness in the last few months and I love that this is a piece that I can do without stopping life.

[@estefanyrodz]

julia! you are a toucher of hearts thank you! this is helping me while still in my childhood home.

[@MattMendians]

For me personally I have to try and get my mind on something I’m excited about or think of ideas of things I can do that makes me excited. That’s what I try to do everyday cause it sometimes helps me forget a little bit about how anxious I’m feeling at work or other situations. I don’t mean think about things I have or need to do that I’m stressed about. Things I’m excited about. Of course I do struggle with worrying about other stuff. That’s what I try to do and really try to do the things I think about! The more I do things like projects the more I think about that and gets me through the day.

[@mattdoyle6444]

Ride with the truth of what we need and what's the best for us get that heart overflowing life love ya Jesus

[@mlufka101]

our brains are truly amazing, thank you:)

[@kristimatashjohnson1884]

Excellent! Thank you for this advice! What I do is when I stress out and feel anxiety coming on I start breathing and tell myself I’m safe!

[@RuzicaOgnjenovicruska]

I use to eat when I am in difficult times. But I start doing this, getting present in the moment. I love it. I learn so much about myself and I am not in stress any more. Thank you for great advice 🙏🏼😃💐

[@patrickloughrey]

Hello, Julia, thankyou. I do breathing exercises and listen to country music to help me to relax.

[@sunyemmitt8604]

I love this! I needed this! Saving to my favs!

[@karenweeks1174]

Sitting outside admiring the scenery

[@dafnisanchez]

thanks for the exercise

[@frozenpunchstarxd5717]

It's like use it or lose it, the more past future we think about, the more automatic it becomes, we just have to give a chance to use present muscle more...that was very good, thank you. This reminded me of language learning, when we stop using a language often, we start to forget it, to remember it again, we just have to practice it again to refresh our memory.

[@maryannburga7637]

Closing my eyes and focus on my breathing.

[@richardignacio8521]

Exactly need this words, thanks..

[@danielletaylor6837]

It goes along with what you recommended but just to be specific about what I start with to pull myself out of my thoughts is I start listening to my surroundings. When I’m in those anticipating or ruminating thought cycles I’m “listening” to myself speak, inwardly. So I start physically listening to the fan or to the radio or to the wind or whatever. I try to pick up the sounds around me and I go from there.

[@MindyParker]

This is great. I’m mother of 3. Work full time. And am alone with the kids right now. My mind is always racing. What to make for dinner, if I got the kids school forms complete, if I put their snack in their backpack, what my boss will say because im 5 minutes late for work, I need to get laundry done, I forgot to put something back in the fridge lol I’m telling you! It’s crazy but this exercise has helped a lot!

[@thenebraskan7661]

Happy Boxer Day. You are fabulous JULIA.

[@jryan6151]

As someone with borderline personality disorder and bi-polar 1, mindfullness is part of my therapy. I have to do it every day for 15-30 mins a day. Which is hard to do with 3 kids, one of them is a toddler. So nap time is my time. But even then, I dont always have time to sit and ground. These little simple exercises are good for time strapped people

[@britanny5363ify]

Listening to podcasts or audiobooks. Gets me out of my repetitive thinking trap

[@juliakristinamah]

so good! Have any favourites?

[@FantaciiLeGinger562]

Please do a video of how to cope or deal with anxiety disorders or phobias... thank you 🙏 ♥️

[@joannoriol6444]

Yes, please

[@samantharecollet3838]

Thank you so much

[@reinaaqua685]

great timing !

[@xyzidor1171]

Thank You ! You are the best ! 😄

[@korydillon9131]

Hey Julia...Could you do a video on brain fog and anxiety

[@garystarkey726]

no

[@ad4316]

One of the ways I get back in my body and out of a spin is to hang upside down on an inversion machine. I was told by a budavista to rub my thumb and my index finger together, like that and I am going to practice these suggestions. Already feel a shift.thank you Julia.

[@juliacross2713]

Thank you ❤️

[@drwebercoaching]

Good Job, I wanted to thank you appreciate

[@deshieldstf]

JULIA! Can youdo a video on break ups? How to deal with them, and how let go of someone emotionally

[@juliakristinamah]

I''ll put it on my list - thanks for the suggestion!

[@carlosgarza1701]

There's a video I listened to right before this one by Jocko Willink called get over break ups. Good advice just difficult to detach.

[@princessgucci1575]

Beautiful soul 💜💜💜

[@leathareynolds8953]

What if we in the house and whatever we see in our house will it still helps

[@pamelakasper6212]

i am back again thank you so much....

[@mrdad-zl9zl]

The intro to mindfulness video you have linked for us in the description would have been helpful if it was actually linked in the description. If I mossed it my apologies.

[@davejardine8493]

I gofor a walk in the park seeing nature with lakes and animals

[@yuliyagitelman506]

My brain is used to be grounded but then I had a really nasty breakdown, so I ended up with a brain that overreacts about everything. I’m learning how to rewire it back to normal right now. It’s hard at times but I keep going, and that’s what I advice all of you. No matter what, just keep going everyone, take baby steps! It will be ok! You can totally do it, just don’t be hard on yourselves in the process.

[@cratencasey90]

What if you struggle with all three? Past, present, and future?

[@dilyahatami2374]

The power of present - Eckhart Tolle 😀

[@juliakristinamah]

Is it a good one?

[@dilyahatami2374]

Julia Kristina Counselling yes very good , helped me a lot. Thank you so much Julia for everything !

[@LarryP248]

This content is highly resonant. I read a book that echoed these sentiments and it completely transformed me. "Mindful Mastery: Living Intentionally in a Chaotic World" by Kyle Ash

[@GlamouredDreamer]

Does anyone know if she has videos specifically about changing your mindset? Like completely throwing everything else out the window and relearning/teaching yourself everything, if she doesn’t have one can someone recommend someone who does I literally can’t find anyone

[@poornima4298]

I try to focus on my breathe.

[@hohohohehehe6910]

This is useful if your anxiety is about worrying about the future. But if you're anxious about something that is happening in the present then how is this helpful?

[@raads9192]

Anyone else having problems downloading the 10 minute video ... I filled the requested information and didn't get any email☹️

[@jonsalmon2352]

I used to use become curious about this and that and notice this and that.

[@samantharecollet3838]

I need this i found some gray hairs I’ve been stressed over how busy my life is

[@zainabgulalai5159]

Ma'am! Can you do a video on hypnosis??

[@noym87]

Your heading might be misleading. You did not really describe a specific mindfulness approach, rather than an overview... But thank you for your effort.

[@tessjocelyn]

I imagine there is a train in front of me and I imagine my thoughts or the troubles and ppl I am thinking about boarding that train. I watch the doors close and drive away with my thoughts and troubles. And then I try to feel the calmness after they leave. It does help but I often have to repeat the process several times to feel the emptiness afterwards. I used the word “emptiness” because it was often emptiness that I often feel and not calmness, yet. Hope I can feel calmness in the future.

[@africaart]

Please go straight to the point

[@giorgiapolly]

to the core (if you dont want to listen to all the introduction: min. 7.30)

[@kelliekaser1898]

I can’t find the mindfulness exercise

[@annaleevalfig1119]

Exercise begans at 7 mins and 30 sec

[@davemcdonald8790]

Couldn’t access the 10 minute exercise

[@shannongrreene4365]

Hey it's me again 😁💕

[@timothystone3726]

I am in the present so much ,it feels like preparations for the infinite kingdom of eternity, pancakes or waffles

[@mranaeagle5327]

The link for mindfulness does not work

[@xyzidor1171]

My Brothers' and mine are certain video games (if not all of the ones we like) 😁 thank you

[@Spillers72]

I do believe you can get benefits from any mindfulness, but a formal meditation can take the positivity deeper with mindfulness.

[@himendranayanajith3813]

♥️

[@alompe3]

Every though that comes to my mind i always say "ummmmmm" then i do what you just said be here and feel what im doing. 1 thing at a time. I do this i guess more than 1000 times a day😂😂😂 but i have control of my toughts im aware. Sometimes i get lost in my thinking then i realized and say mmmmm i waz lost now im here. It helps a lot.

[@LV1261]

This really helped me, thanks.

[@LV1261]

This really helps me, Thanks so much

[@alompe3]

@@LV1261 observe your though, (do not follow it) just observe and thats it, then focus on what you are doing , remember one thing a lt a time, whatever you do, do it slowly, thats all. Try to be here in this precious moment, thats all we have. Past and future dont exist. Just the now.

[@LV1261]

@@alompe3 thank you so much.

[@noufalvalappan]

very usefull topic .... with less comments in cmmt box

[@jasonwyler9544]

I am trying to help my girlfriend who suffers from extreme anxiety and life long narcissIstic abuse first from her father then from a ex-boyfriend of 9 years. everything ive tried has not helped or made it worse. it is destroying our relationship. more then anything I want to help. even if we don't survive I want to see that she dose. please what would you recommend

[@silascochran9705]

Sometimes I listen to music but as you were talking I decided to make a wooden sword with a machete and a very nice piece of wood since there are no coconuts where I'm at🏝🐊🏝🤟😁 thank you for the guided mindfulness exercise I do stop to listen I was glad I was here to hear it hahaha

[@mr.schmuck5785]

👍

[@jerrodlopes186]

Mindfulness will do the exact opposite of getting you out of your head, unless you do it skillfully. It must be done with the addition of strict mental discipline and learning the art of letring go of thoughts. Mindfulness itself can be, and is, a massive problem for so many people. It is about which thoughts we nurture and those we let go of. While I am a Christian I don't recommend Buddhism as a comprehensive spiritual practice. As a former practicing Buddhist of many years, there is validity to certain aspects of the meditation/mindfulness practice. Take on vippasana meditation. Run screaming from teachings of anatta (not self). Mindfulness is simply a focus for meditation. One could replace the meditation object and replace it with a pebble, a spot on a wall, or the act of walking. These are three very well used meditation objects. I admire Julia Kristina very much, but trust me when it comes to mindfulness.

[@TheRealMisterChopShop]

U fuckin rock god bless your heart ♥️

[@vanessam4980]

this was a really long video, the majority of which was spent describing states of stress, which in itself is stressful...the exercise is really simple and straightforward too. no need for such a long introduction

[@emanuelmolepo4537]

😂😂😂😂😂😂😂😂😂😂

[@danielchao1980]

Static noise

[@alvinfishman9184]

Go to nine minutes to get the technique

[@barrymichlowitz1071]

Based on quotations I have read on KZbin videos, it appears mindfulness was invented by the Buddhists millennia ago.

[@josesantos-yb7qi]

I’m on drugs and alchol

[@zainabgulalai5159]

I recite the Holy Quraan for mindfulness

[@skyej51]

I came here to do an exercise and all she does is explain what mindfulness is and that this exercise helps. She doesn’t do the exercise she tells you to go to her fb page or another page to find it. For anyone who doesn’t want to listen to a whole 11 minute video and not be helped.

[@leathareynolds8953]

Can you get present in your house?

[@chrisbigs9772]

Feeding birds in garden creating natural habitat for nevadans wild birds no Pic of a finch today? Plenty of European doves and robins it's nice to be one with creation and God