“Mild allergic reactions can be frustrating, disruptive and distracting. Mindfulness practices offer a safe and effective way for people experiencing allergies to become present in the moment, and more accepting of their reality.” – Rachael Kable, an Australian mindfulness mentor and host of The Mindful Kind podcast.

If you are suffering from hay fever or seasonal allergies, notice your symptoms in a nonjudgmental way. If your eyes are itching or your nose is running, try to acknowledge that without labeling the experience “good” or “bad.”

Set the intention to take good care of yourself with compassion, patience and understanding. It may also be helpful to remind yourself that the symptoms of your allergic reaction are your immune system’s attempts to defend you.

Bring your attention to the breath. Place one hand on your stomach and one hand on your chest, then inhale deeply. Feel your stomach gently inflate and your chest rise.

As you exhale, explore the sensation of your breath emptying from your body. Pause for a moment of stillness before taking another deep breath.

If your breath is affected by an allergic reaction — if your nose is stuffed up or your breathing is shallow — just notice this, again without judgment.

Instead of focusing on the breath, bring your attention to other parts of your body, or the environment around you.

Be sure to listen to your body and tend to your allergic reaction by taking appropriate action. If needed, seek medical attention.

But don’t be afraid to be mindful of your allergies, however unpleasant they may seem at first. Exploring the sensations in your body is a powerful way of becoming more accepting of them.