Micro-moments of Calm - 4 Ways To Support Your Day

Life is full-on. Whether it’s the endless emails, a busy commute, the juggling act of family, friends, and work, or simply tuning into the news and the world of social media, sometimes it feels like there's no time to slow down and relax.

How do we find those little moments of calm? We muddle our way through with another cup of coffee, a quick sugar fix, and a speedy response to as many emails as possible. It’s no wonder we’re all feeling the pressure. And half the time we don’t even realise we’re feeling the effects, ignoring the signs as our body screams at us in the form of a headache, tiredness, a bad mood, and trouble sleeping. Our bodies are finely tuned and overwhelm can manifest itself in many ways but with no built-in off switch, we have to find ways to help us get out of our heads and into our bodies.

To help you reduce those feelings of overwhelm and to feel supported in your day, we’ve got four simple yet tried and tested ways to quickly calm your body and mind down when you need a moment of peace.

Happy Feet

Connecting with nature and grounding ourselves is a great way to feel steady and more balanced. Feeling a little wobbly? Try this grounding exercise and find your centre.

1. Take off your shoes and socks and find a patch of ground - maybe that’s the grass in your back garden, a cosy rug in your room, or a yoga mat.

2. Lift each toe, stretch them out, maybe give them a wiggle and gently place each one back down individually.

3. Ground into the earth with all four corners of your feet.

4. Close your eyes and focus on your breath - inhaling deeply through your nose, expanding your belly, and let that breath out with a sigh.

5. Notice how the ground feels beneath you. How it feels to just take a moment and connect.

If you can, try this outside - time out in nature is a real tonic and a great stress reliever.

Cool Down

Stuck in traffic? In a rush? Feeling agitated, hot and bothered? Try Sitali (Sanskrit for cooling). This soothing breath will instantly chill you out.

1. Create a straw with your tongue. If you can’t (it’s a genetic thing) don’t worry, just make an oval shape with your lips.

2. Take a breath in by drawing the air in through your tongue - it will sound like you’re drinking through a straw.

3. Press your tongue to the roof of your mouth and breathe out through your nose.

4. Repeat and begin to notice the cooling sensation in your mouth.

It’s a great way to find focus, cool down, and chill out! Plus, it’s perfect for those super hot summer days.

A Cup of Calm

How many times a day do you pop the kettle on? Why not switch up one of those cuppas and incorporate a gentle tea meditation? A mindful way to soothe all the senses in one little cup.

1. Choose your cup and select your brew. Take a moment to think about how you’re feeling at this moment.

2. Pop the kettle on and listen to the sounds as the water begins to boil. Notice the steam, the shake of the kettle.

3. Gently pour the water into your cup and notice as the water starts to change colour. If your mind wanders, bring it back to the water in your cup.

4. Bring your cup to your lips and take a moment to feel the warmth of the mug against your hands. Notice the scent of your tea blend, breathe in the steam.

5. Take a sip and savour it for a moment. How does the tea feel as it passes your lips? How do you feel at this moment?

6. Take your time over your tea and sip it slowly and steadily. Enjoy the way it invites all your senses and become aware of how you feel. Notice when your mind drifts and how your awareness comes back to your tea meditation.

Tea meditation is a really simple but effective and comforting way to enjoy a micro-moment of calm.

Under Your Nose

One of the greatest ways to bring instant calm into your day is to focus on your breathing. The handy thing is, you've always got your breath with you. Most of us tend to take short and shallow breaths that can end up leaving us feeling more anxious. But by concentrating on breathing deeply into your body and your diaphragm you are activating the vagus nerve, the nerve responsible for calming your body down - instantly inviting calm.

Try this simple breathing exercise that will help to calm your entire body and ease your mind within minutes.

1. Sit in a comfortable position.

2. Bring your right hand to your face and place your thumb on your right nostril and your ring finger on your left nostril.

3. Close your eyes and take a deep breath in and out.

4. Now, breathe in whilst closing your right nostril with your thumb.

5. Close the left nostril with your ring finger so both nostrils are closed.

6. Open your right nostril and exhale whilst closing your left nostril with your ring finger.

7. Inhale through your right nostril.

8. Repeat.

Whilst you may feel all fingers and thumb to begin with, this ancient breathing technique could really help.

Create some time in your day for a micro-moment of calm. Feel supported every day with these simple and effecive ways. Mix it up, see what works for you. The world will continue to turn and you’ll find you feel a whole lot better.

Micro-moments of Calm - 4 Ways To Support Your Day

Happy Feet

Cool Down

A Cup of Calm

Under Your Nose

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