OSEA Lunch & Learn: Bonus Resources
Five in Five: 5 Mindfulness 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. Bring your focus to a longer exhale. Try to make your exhale as long and smooth as possible without forcing it.
Now notice your inhale. Don’t worry about taking a huge breath in. Just let the breath move a little lower in the body until you feel your belly moving more than your chest.
Begin to count the length of the inhale and the exhale. Try to make your exhale at least as long as the inhale and up to twice as long.
Add a pause at the end of the exhale so that you are empty for a second or two.
Add imagery. Focus your entire exhale on the 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.
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.
Often times, we move through our entire day without paying attention to our physical needs. We spend hours at a desk trying to get through "just one more thing". We stop paying attention to basic needs like hunger, thirst or muscle tension. In doing so, our stress levels steadily rise. Because when your basic needs aren't being met, your nervous system registers a threat and releases cortisol and adrenaline making you irritable, reactive and anxious. Taking pauses throughout your day to notice what's happening in your body can be a stress-game-changer.
This practice will help you:
Check in throughout the day
Help regulate your nervous system and lower your stress levels
Increase your ability to pay attention to the needs of your body
Get better at responding to those needs, before your stress levels rise
Foster a conversation between your body and mind, keeping them on the same page
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 gentle stretches, or a 5 minute dance break. It doesn’t matter what it is - just move!
Take 5 for Self-Compassion
Click here for an audio meditation
Again, once you’ve listened to the audio once or twice, you’ll be able to do this on your own, anywhere, anytime. Remember that one of the most effective ways to strengthen our parasympathetic nervous system is to develop a friendlier, more compassionate and less judgemental tone with ourselves.
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