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Southland-Based Yoga Teacher Russell Jack Shares 5 Meditation-Free Ideas to Reduce Anxiety

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In modern society, there are more than enough triggers that contribute to our increased anxiety. Most of us feel stressed because of our jobs and relationships, we are worried about the health and wellbeing of our loved ones. In this article, Russell Herbert Jack, a Southland-based yoga and mindfulness teacher shares simple ways to reduce your anxiety. He talks about alternative ways to perform mindfulness for those, who, for various reasons, can’t seem to find time and place to practice meditation.

Here are five meditation-free mindfulness practices by Russell Jack:

Set an Intention

If you practice yoga, you are used to your teacher asking you to set an intention every time you practice. It is for good reason. Setting an intention for the day is a great way to get off on the right foot and reduce those feelings of anxiety. You can set an intention mentally or write it down in a journal. If you have something in particular that is giving you anxiety, set an intention for it and you will see those feelings vanish.

Color or Doodle

There’s a good reason why adult coloring books are more popular than ever these days. Doodling or coloring allows your creative juices to get flowing while also giving you some time to de-stress and push those anxious feelings to the side.

Go for a Walk

Getting outside and enjoying a brisk walk will do wonders for your anxiety. This allows you to connect with nature and take some time to collect your thoughts. While your blood is pumping you can be mindful about what is causing you anxiety and come up with ways to solve the issue. Be sure to take in the sounds of the birds chirping, feel the wind on your back and the sun on your face. Take deep breaths and soak in all of the beauty and nature surrounding you. As you walk, focus on observing each of your inhales and exhales. Realize and note how your breathing is connecting you to the moment. Connect your mind with your body and realize that you are powerful and strong and that you can take on whatever is causing you to feel stressed and anxious.

Focus on One Thing at a Time

It is easy to see a big to-do list and feel overwhelmed. If you take on too much at once, you are just setting yourself up for anxiety and stress. Instead of focusing on everything at once, needs to get done, break it up, focus on completing one thing at a time. Checking off those items one by one will also give you some added motivation because who doesn’t love checking items off of a to-do list? It is a great feeling!


Take the time to write down in your journal what is stressing you out and causing anxiety. Writing down your worries will do wonders to help ease anxiety. It is also a good way to come up with ways to solve the anxiety and stay productive. If you are feeling particularly sad, stressed, or even happy, note it down in your journal. This will allow you to create room for all of your thoughts and feelings and acknowledge them. When you accept all thoughts and feelings and make note of them, you are coming from a place of acknowledgment and acceptance rather than fear.

Worry and anxiety affect all of us, it’s just a part of being a human. However, by applying these simple ways to reduce anxiety, you will be feeling a lot calmer through recognizing your feelings of anxiety and reversing them.

About Russell Herbert Jack:

Russell Herbert Jack is a 24-year-old yoga instructor and mindfulness teacher from Southland, New Zealand. He is passionate about spirituality, the vegan lifestyle, animal rights, and living in sync with nature. Russell specializes in Vinyasa Yoga, Qigong, and guided meditations. Vinyasa yoga or flow yoga heightens consciousness by moving from one position to another seamlessly, using breath. Just like Vinyasa Yoga, Qigong has many healing properties to body, mind, and spirit.

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