Carving out a little time to focus on the hear-and-now + releasing the chatter of the mind can be a game changer to your health routine.
There was once a time when I couldn't get my mind to settle down before bed + I'd totally space on what another person was saying because I was so wrapped up in my own thoughts. Don't get me wrong, I still battle with my own inner voices but have found ways to practice being content, quiet + just simply aware, without lengthy meditations.
Below are 3 practices you can take with you anywhere + can be done in minutes. Practicing mindfullness has been proven to reduce stress, lower blood pressure, improve sleep, increase healthy digestion...the list goes on and on. With the fast-paced world we live in, theres no better time to take some moments for yourself.
1 | Write/Journal/Draw
Taking pen to paper brings you to the present moment + makes you focus on what is happening in front of you. Try sitting down and write about the dreams you remember from the night before, make a simple gratitude list or just doodle for a few minutes in the morning. This helps clear the mind of to-do lists for the day, which seems to always take priority upon waking.
2 | Breathe Into The Belly
Breathing deep into the belly is the #1 thing my yoga students insist is the greatest thing they practice + truly brings the most benefits to the body, mind + spirit. Start by lying down (or just staying in bed upon waking) + placing a hand over your abdomen. Inhaling + exhaling through the nose, feel the breath travel down into the lungs + gently expand the rib cage. Try lengthening your inhale to a count of 6 + exhaling to a count of 6 or 7. Your nervous system will thank you!
3 | Sensory Awareness
To create a quick moment of mindfullness, go through each of the senses and make note of whats going on around you. What do you see, smell, feel, hear + taste? Make a mental note of each one of these aspects. This only takes a few moments + can be done anywhere. This practice helps build gratitude + also makes you more vigilant, fully being aware of your surroundings, body + internal sensations.
Spending 5 minutes practicing any of these steps daily will easily bring more joy, balance + overall mental health into your life. Set your phone on a a 5 minute timer + go for it.
"Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step." -Lao Tzu
XO,
Leah