Five Steps To Calm

We are all under stress, there is an expectation on us all to perform 100% in every area of our life and meet that impossible Instagram ready lifestyle.

Trying to live up to these expectations can leave us feeling frazzled.

Here are my five steps to calm that you can do anywhere at any time. A few moments for you will result in you rocking the rest of your day like a boss.

Breath – yep, the thing you do every day! When our bodies are under stress our breathing can become shallow leading to a reduction of oxygen and even send our brains into fight or flight mode.

Close your eyes, taking a deep breath in through the nose - imagine inflating a big balloon in your tummy, making it as big as you can. Notice the pause and the moment of stillness at the top of your breath.

Slowly exhale through the nose in a controlled manner, growing a little taler through the spine as you do so.

Aim to repeat for at least 10 breaths.

Connect To Nature – if you are unable to get outside, find a window.

If you can get outside, go barefoot. Focus on the connection between the souls of your feet and the ground.

Observe the colours around you, the sky, the landscape, the sounds, and textures.

What can you here?

Touch – a leaf, a tree, a pebble – hold your hand out to feel the rain.

If you are at a window – still get those feet out! Connect with the ground. Look for colours sights and sounds. If you can reach out of the window, how does the air feel on your skin? Can you smell/taste anything in the air?

5 Minuet Meditation – take a break from your thoughts!

All you need is a quiet place inside or out, just a place to be. Check in with your body, soften the face, unclench the hands, and roll your shoulders back and down to achieve as good a posture as possible.

When we meditate our aim is to be fully present in that moment, it is not a crime to have thoughts during meditation – observe them as you would a cloud and once acknowledged let it float past without judgement.

The simple act of noticing your mind wandering is proof you are able to control your thoughts. Each time the mind wanders pull yourself back to the present moment.

There are some fantastic apps like Headspace that will guide you and give you the reassurance you are doing just fine!

Gratitude – there is nothing better at putting the breaks on stress than remembering all the things that light up your life. Taking pen to paper, the physical act of writing helps to consolidate the feelings of joy and love.

List five things, there is nothing too small or too big to go on your list. The feeling of a fluffy pair of socks, the heat of a warm day when you step off an aeroplane, your pet, child, or best friend – though when it comes to people ensure there are no triggers of annoyance or conflict.

Countdown To Lift Off! – Five deep mindful breaths.

Four things you can see.

Three things you can hear.

Two things you can touch. One thing you can smell

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