Mindful Movement 3- May 7, 2020

Cat/Cow.

photo: courtesy of google- pinterest.com

Another mindful movement exercise for you all posted below! Please feel free to do this movement on its own; or, combine it with the Sun Salutation A/B (posted previously) to create a longer sequence! Whatever works best for you! Enjoy this cat/cow stretch!

Same as the previous movement posts... take just a moment afterwards to sit down, either cross legged or on your shins, and slow your breath down. Complete your own personal 'mantra' (see mindful movement 1 for clarification if needed) to seal in your movement, and thank yourself for taking the time to move/practice. Here is one I've been using lately:

I'VE. GOT. THIS.

Happy Thoughts 3- April 30, 2020

The 5 Senses.

photo: courtesy of google- vecteezy.com

This skill helps to immediately ground you by tapping into your 5 senses. By engaging in the 5 senses, it forces you to remain in the ‘here and now,’ and not look back at past times, or, look too far ahead into future times. Reflecting on the past, or, looking too far ahead can cause the body and the mind unnecessary stress and anxiety. So, go back to your elementary school roots, and identify your 5 senses to the best of your ability...

What are they?

***

Now, close your eyes for a few moments and breathe. Deep inhales, deep exhales. Complete at least 3 rounds of breath prior to anything else. And, in whatever space you are in, open your eyes and begin to engage in your 5 senses, that is:

1. Touch

2. Taste

3. Smell

4. Hear

5. Sight

Identifying 1-2 things for each sense. For example:

-My feet are currently touching the ground/floor, my bottom is touching the chair

-I taste the lemon from my last sip of lemon water I took

-I smell my clean laundry finishing up downstairs

-I hear the light music playing in my living room, and my children playing in the basement

-I see the rain hitting the window in front of me

***

Again, in doing this, you will immediately bring your mind and body back to the moment you are in; thus, relaxing your thoughts and resetting yourself to focus and be present for the day, or night ahead. Practice this daily to help ease your body and calm your mind J

***

BE. HERE. NOW.

Meditation 3- April 21, 2020

Balloon Breaths.

photo: courtesy of google- pinterest.com

Another great mindfulness exercise done regularly is our 'balloon breath' meditation… Again, take a moment to catch your breath, allowing yourself to connect to the mind's thoughts. If you are lucky enough to have someone read this to you, that is optimal; however, if not, maybe take a few moments to read along to yourself, before feeling confident enough to coach your way through this meditation yourself :) please begin at your own pace, and make sure you are sitting (or for this one, standing) comfortably.

***

Start to envision your belly as a balloon. Whatever color balloon you like, picture that as your belly. Now, take a slow, deep breath to fill up your belly with air, blowing up your 'balloon' as much as you can... pause.

***

Very slowly, begin to let out the air of the balloon (though the nose) as you release breath held from the belly... you can even place your hands on your belly to feel the air release, making sure you are doing it slowly and mindfully. You can even make a light 'hissing' noise through your teeth as you exhale your breath, in order to encourage a slower exhale, or make it even more like letting the air out of your 'balloon...'

***

As you exhale, relax your body, releasing the tension in different areas... You can even begin to focus on specific body parts when doing this, i.e.- starting from top down (head to toe).

***

Repeat this for several minutes, as long as you wish, until you are ready to re-enter regular life and return to the day ahead of you feeling refreshed and re-energized.

***

SMILE. AND CONTINUE TO REMEMBER. YOU ARE SAFE. YOU ARE LOVED.