Mindfulness exercise - finding time for you
Mindfulness practice helps to calm the mind and relax the body whenever you need to let go of overwhelm. Below is an exercise to help you guide yourself through it, find a quiet space and shut off any distractions.
- Sit comfortably, relaxing your shoulders, your feet on the floor. Close your eyes or soften your gaze.
- Put your hand on your belly below the navel. Breathe in through your nose. Feel the belly rise as you breathe in. feeling the belly fall.
- Now, start to deepen your breath with a long exhale. Long exhales activate our parasympathetic nervous system to help us feel calm and relaxed. In this practice, we will continue to breathe deeply and release stress from each part of the body.
- Start to scan your body, and if your mind wanders, that's normal. Mindfulness is about reconnecting with our bodies and the sensations they experience.
- Now, move your focus to the lower legs, below your knees. Deep breath in. Notice if there's any tension in the muscles. As you breathe out, let the tension go. Feel gratitude for how your legs help you move towards what matters to you. Now let's move to your glutes. our glutes can carry a lot of tension. Deep belly breath in. And as you breathe out, slowly let that tension go. If your mind has wandered, gently bring your attention back.
- Now become aware of your torso, your chest, your shoulders, your back, your neck. Take a deep belly breath in. Many of us carry the weight of our responsibilities in our torso. Look to see where there's tension. Breathing slowly, let that tension go. Thank your torso and spine for helping you stand up for what's important to you.
- Now, let's move to your hands, your arms, your fingers, and even your fingertips. As you put your awareness in the palms of your hands, notice if they wake up with any subtle energy. Our hands give us the ability to create, to write, to shape, to feed, to nurture. Breathing in, give thanks for all they do for you. Breathe out fully and let the tension go.
- Now move to your head, your jaw, your eyes, your ears. As you take a deep breath in, notice any tension. Relax your jaw. With a long breath out, feel gratitude for your sight, your ability to speak, to listen, and to experience the world with all of your senses.
- When you're ready, slowly open your eyes. Savour the experience of offering yourself calm. Your body thanks you for it and so will the important people in your life.
- After your practice, brew yourself a Me Tea and create a brewing ritual. Enjoy filling up your tea bag, the enjoyment of creating a drink specifically for you and reflect on how you found this practice and feel proud of yourself for giving "Time for me".