Five in Five: 5 Self-Care Practices to Explore in 5 minutes or Less
A 5 Step Breath
You can do this breathing exercise anywhere. You can stand, lay down or sit. If you’re in a chair, make sure you are sitting up straight. Set a timer for 3 - 5 minutes (depending on how much time you have).
Start by noticing the way you are breathing. Don’t worry about taking a huge inhale, just let the breath move a little lower in the body until you feel your belly moving more than your chest.
Bring your focus to a long smooth exhale. Try to make your exhale as long and smooth as possible without forcing it. The breath should still be comfortable.
Pause at the end of the exhale so that you are empty for a moment or two.
Add imagery. Focus your entire exhale on a sensation of relaxation. Imagine that every breath out, you are letting go of tension and stress and in that pause at the bottom of the breath you are cultivating a sense of stillness.
Add a prayer/wish/mantra/affirmation. As you exhale, repeat silently, May I feel calm or I am at peace.
Take 5 To Check In
Click here for an audio meditation
Once you’ve listened to the audio once or twice, you’ll be able to do this on your own, anywhere, anytime. This practice will help you:
Check in throughout the day
Experience the connection between physical self-care and stress
Increase your ability to pay attention to the needs of your body
Get better at responding to those needs quickly
Caring for your physical body, reduces your stress level, not only because physical tension creates stress but because your are fostering a conversation between your body and mind. This “conversation” leads to greater self-care and self-compassion which also reduces stress.
Move Your Body
Most of us spend way too much time in chairs and in cars. We sit a lot! Your body wants to move and when you move you release neurochemicals that reduce stress and make you feel happier. Try moving for 5 minutes every hour. Whether that’s a quick walk through the office, a few rounds of sun salutations, or a 5 minute dance break. It doesn’t matter what it is - just move!
What Do You Love?
A writing practice
This is a writing exercise that you can do anywhere. Set a timer for 3-5 minutes. At the top of the paper, write: What do I love? Then without stopping, write everything you can think of. Try to write from the perspective of your senses. In other words, instead of writing, I love my daughter, I would write, I love bedtime moments when my daughter and I get under the covers and I read to her. I love the feeling of profound connection that reading cultivates, the shared emotions, getting lost together in the imagery of the story, and the conversations that ensue. I love the comfort and warmth of her “fuzzy blanket” physical sensation around my heart…
You get the point? It doesn’t matter if you only write about one thing before your timer goes off. What’s important is, that one thing makes you feel love or loved. By writing about the sensations and emotions attached to it, you begin to actually experience the emotions and sensations you’re writing about. Paying attention to what you love is an effective and beautiful way to dissolve stress.
Take 5 for Gratitude
Click here for A video practice
You’ll notice a theme here. Like “What Do You Love”, this gratitude practice is about “feeling” what you are thankful for. I’ll help you recall a sweet moment in your day and re-experience it in your imagination. Like “Take 5 To Check In” you’ll be able to do this on your own after practicing with me once or twice. I love to do this practice just before I go to sleep.