Khudi – Mental Health Awareness in Pakistan

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Role Of NGO’s In Mental Health Awareness

Find a quiet place and sit in a comfortable position. Close your eyes and pay attention to your breathing. Notice each breath you take in and out. If your mind starts to drift, gently bring your attention back to your breath.

Tips:

  • Start with 2–5 minutes each day.
  • Count your breaths to stay focused (inhale 1, exhale 2, up to 10).
  • Try deep belly breathing to help you relax.

Mindful breathing can calm your nervous system and keep you present.

Lie down or sit comfortably. Close your eyes and slowly bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any tightness or discomfort without judging it.

Tips:

  • Take your time and breathe slowly.
  • Focus on areas that feel tense and imagine letting go with each exhale.
  • Use a guided body scan audio if it helps you stay on track.

This technique helps you become more aware of your body and release stress.

Take a slow walk and pay attention to the feeling of your feet touching the ground.
Notice the rhythm of your steps, the air on your skin, and the sounds around you.

Tips:

  • Start with 5–10 minutes each day, even if it’s just in your backyard or hallway.
  • Walk slowly and avoid distractions like phones or music.
  • Try to match your breathing with your steps if possible.

Mindful walking combines light exercise with meditation, making it easy to include in your daily routine.

Pay attention to each bite of your meal. Notice the texture, taste, smell, and even the color of your food. Chew slowly and enjoy each mouthful.

Tips:

  • Start with one meal per day or even just a snack.
  • Avoid doing other things while eating, like watching TV or scrolling on your phone.
  • Think about where your food came from and be thankful for it.

Mindful eating can improve your digestion and help you build a healthier relationship with food.

When you’re talking to someone, give them your full attention. Listen to their words, tone, and body language without thinking about what you’ll say next.

Tips:

  • Practice with a friend or family member during short conversations.
  • If your mind wanders, gently bring it back to the person speaking.
  • Avoid interrupting or judging them.

Mindful listening can improve your relationships and help you understand others better.

Take a few minutes to notice:

  • Five things you can see
  • Four things you can touch
  • Three things you can hear
  • Two things you can smell
  • One thing you can taste

Tips:

  • You can do this exercise anywhere — at your desk, on a walk, or before bed.
  • Focus on the details around you to stay grounded in the present moment.
  • This technique can be especially helpful for reducing anxiety and calming your mind.
  • Focus on what you’re feeling rather than what’s happening around you.
  • Avoid judging or trying to control your thoughts.
  • Think about patterns in your life or moments where you felt good.

Journaling can help you let go of stress and become more aware of yourself

Starting a mindfulness practice is simple, but staying consistent is the real challenge.

Tips:

  • Start small: Even 2–5 minutes each day is a great way to begin.
  • Pick a routine: Link mindfulness with a daily habit like waking up, commuting, or before bed.
  • Be patient: Your mind will wander — that’s normal. Gently bring it back.
  • Use guided resources: Apps, YouTube videos, or online courses can help you get started.
  • Celebrate small improvements: Notice if you feel calmer, more focused, or more in control over time.

Consistency is more important than how long you practice — a few mindful minutes every day can be more effective than a long session once in a while.

By including simple mindfulness techniques for beginners, you can experience:

  • Less stress and anxiety
  • Better focus and concentration
  • Improved emotional control
  • Increased self-awareness
  • Stronger relationships and empathy
  • A deeper appreciation for everyday life

Even beginners can see small positive changes within weeks of regular practice.

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