Between your career, family and social commitments, the idea of making time for self-care can often seem like an impossible mission.
"Taking care of yourself doesn't need to eat up two hours out of your calendar," Luke McLeod, founder of Soul Alive, tells 9Honey Coach.
"In fact, you can calm your nervous system, relax your body and ease anxious thoughts in as little as 10 minutes."
READ MORE: Five exercises everyone should do to maintain strength for life
Here, he shares five rituals to add to your daily routine for instant calm:
Table of Contents
Meditation
Meditation improves your wellbeing in three ways. It first acts as a form of relief, giving you that much-needed break from the 'thinking mode' of your mind we are so often engaged in. Then it can be used for repair.
Whether that be in helping you process difficult emotions or giving you some perspective on current challenges you are facing. Lastly, it can also be used as a vehicle to enjoy life more. It does this by reminding us what's truly important and to not take things for granted.
Breathing deeply
Deep breathing can be used as an SOS-type of exercise when you're feeling stressed or anxious. When we proactively engage in some deep breathing, we are stimulating our parasympathetic nervous system, giving ourselves a moment to rest and relax. Try breathing in for five counts, hold for a beat, then exhale for five counts.
Connecting with nature
Without getting too 'woo woo', for me, spending time in nature creates a type of 'returning to home' feeling. A feeling of connectedness that is very calming. As human beings, we are just extensions of nature, and I think we often forget that. We often think we are a separate organism or at worst, above it.
We are as much a part of nature as the tree on the footpath is. Reminding ourselves of this and connecting with nature regularly can only be a good thing for our wellbeing, and science agrees. Numerous studies have found that spending a short time in green spaces can lift your mood and decrease stress.
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Writing in your journal
If we use journalling as a form of self-reflection, then that can be very beneficial for our wellbeing. Writing down and analysing your actions, thoughts and feelings will only provide a greater perspective of yourself and identify areas you can improve and become a better person. Studies also show it can help decrease the stress response.
Reading your favourite book
Reading a chapter in a book can be quite meditative. It pulls the mind into the here and now through the consumption of words on paper. Our attention is so often pulled in each and every direction throughout the day, which becomes mentally exhausting. The mind enjoys it when it stays connected to one thing for a set period of time. Reading a chapter or so of a book does exactly that.
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