【Foreign Archives】

March Mindfulness is Foreign Archivesour new series that examines the explosive growth in mindfulness and meditation technology — culminating in Mashable's groundbreaking competitive meditation bracket contest. Because March shouldn't be all madness.

The Sunday Scaries suck, but Mondays often suck more. After a weekend of friends, family, and ideally, naps, you're thrusted into deadlines, meetings, and spreadsheets. That's one way to look at it, at least; another is to think of Mondays as a day to start fresh.

The DeStress Monday initiative uses that mentality to encourage users to press the refresh button with simple tools that will help them unwind every week. In doing so, they hope to help people start their Mondays in a positive way and then reduce stress throughout the rest of the week.

Using informative guides on topics such as deep breathing and mindfulness, a weekly newsletter, and social media posts, the initiative shares free tips and digital resources -- think GIFs, infographics, meditation exercises, and videos -- to promote an accessible path towards winding down and chilling out.

Although the campaign shares inspiration throughout the week, it focuses (and sends out its newsletter) on Mondays because 58 percent of people see Monday as a chance for a "fresh start," according to a 2014 survey conducted by the Monday Campaign.

"The idea that we're trying to do is introduce people to tools and practices at the beginning of the week, when they're most open to trying new things, making positive changes," says Peggy Neu, president of the Monday Campaigns, a nonprofit that created DeStress Monday. The Monday Campaigns is associated with Columbia, Johns Hopkins, and Syracuse Universities. The nonprofit seeks to encourage other behaviors -- such as cutting out meat from meals, exercising, and quitting smoking -- at the beginning of the week.

The DeStress Monday exercises vary, which could appeal to people who find that one method isn't working. As Neu explains, the initiative tries to cover a whole spectrum of methods of contemplative practices -- that includes breathing, mindfulness, positive thinking, and exercise like yoga -- rather than just one, which she says makes DeStress Monday unique. For example, they offer an animated guide on giving yourself a face massage, an illustrated yoga routine, or a purple infographic about the benefits of reading fiction.

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DeStress Monday's appeal lies in its approachability. Through colorful graphics, mesmerizing GIFs, and concise numbered instructions, it makes mindfulness and other relaxation techniques accessible. The exercises are simple, no matter how inexperienced you are -- or where you are when panic arises. You can be at home, at the office, or in line at a store and be able to complete the recommended practices. Feeling overwhelmed before you leave your house? Do yoga in bed. Got some negative thoughts piling up during your lunch break? Eat slower and use your senses to notice the taste and texture of your food. Need to steady your breath? Look at one of these six GIFs anytime, anywhere.

Importantly, none of the exercises require special equipment, like a yoga mat, or a specific setting, like some candle-lit studio. All you need is your mind, your body, and your phone to read the instructions.

Neu says the team tries to introduce easy, small tasks so that eventually, people feel confident to try other, deeper practices, such as guided meditations.

"For all of our Monday campaigns, we’re sort of about baby steps because it’s every week," says Neu. "Try something little every week."

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Though small, these steps could come with big benefits. Studies have shown that mindfulness may improve your working memory and sharpen your focus, according to the American Psychological Association.

If you find yourself getting distracted by thoughts or to-do lists, Neu recommends regular practice. And if you don't master one of the exercises this week, there's always next Monday.

"If you’re trying to start a practice and maybe you fall off, use Monday to kind of reset," she says. Isn't that a breath of fresh air?