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Wellness from Anywhere

Learn how to incorporate simple wellness practices into your everyday routine!

Yoga

Our days are so incredibly full now. As society moves toward "more efficiency" there only seems to be even more to do and less time to get it all done. So, you may be wondering how anyone has time to incorporate holistic wellness practices into their everyday lives! The good news is, there are many wellness practices that can be in 5-10 minutes from virtually anywhere. Let me show you!

Breath-work

If you're new to holistic wellness, breath work is a great place to start your wellness journey. Breathing is a basic human practice that so many of us forget to take advantage of, especially when we are stressed. It's also a practice that can be done virtually anywhere, and at any time to work on our wellness.

Unlike shallow and rapid breathing, slow deep breaths communicate to the body that its safe and at peace. Take some time to notice your breathing throughout the day, and consciously attempt to fill your lungs with air, allowing your stomach to expand, then and exhale slowly releasing the air from your body and allowing your stomach to deflate.

 

This simple techniques has the power to relieve stress, slow your heart rate, lower blood pressure, and much more according to several notable sources including Harvard Medical School, the National Institute of Health, and NPR.

Meditating Outdoors

Heres a step by step guide on how to do breath-work from anywhere:

  1. Find a Quiet Space: - Choose a quiet and comfortable place where you won't be disturbed.

  2. Sit in a comfortable chair with your back straight or lie down on your back. Ensure your body is well-supported.

  3. Start by observing your natural breath without trying to control it. Notice the sensation of the breath entering and leaving your body.:

  4. Inhale deeply through your nose, allowing your diaphragm to expand and your belly to rise. Exhale slowly through your mouth, feeling your belly fall. Repeat several times.

  5. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, expanding your diaphragm (abdomen) while keeping your chest relatively still. Exhale slowly through pursed lips. Repeat for a few minutes.

  6. Next, try Box Breathing Technique (4-4-4-4) - Inhale for a count of 4.

  7. Hold the breath for a count of 4.

  8. Exhale for a count of 4.

  9. Pause for a count of 4.

  10. Repeat for several cycles.

  11. Take a moment to reflect on how you feel after your breathwork session. Notice any changes in your body, mind, or emotions.

Remember, breathwork is a personal journey, and it may take some time to find the techniques that work best for you.

Meditation

Meditation can be another simple way to connect with yourself and work on your holistic wellness. Similarly to breath-work, Building on the principles of breath-work, meditation, meditation offers a wide range of physical, mental, and emotional benefits such as  stress reduction, improved focus, lower blood pressure, and much more. 

Building off of the principles of breath-work, begin meditation by doing the following:

  1. Find a Quiet Space. Choose a quiet area where you won't be easily disturbed.

  2. Sit or lie down in a comfortable position. Use a cushion or chair if needed.

  3. Set a Time:

  4. Start with a short duration, like 5-10 minutes, and gradually increase as you become more comfortable.

  5. Choose a Focus. Select a focal point for your attention. It could be your breath, a specific word, or an image.

  6. Begin with a few deep breaths to settle into the practice. Then allow your breath to return to its natural rhythm.

  7. Focus on the Breath. Pay attention to the sensation of your breath entering and leaving your body. Notice the rise and fall of your chest or the sensation in your nostrils.

  8. Observing Thoughts. As you breathe, thoughts may arise. Instead of getting caught up in them, simply observe them without judgment, and gently bring your focus back to your breath.

  9. Bring awareness to different parts of your body with a body scan, starting from your toes and moving up to your head. Notice any tension and consciously relax each area.

  10. Use Guided Meditations. Explore guided meditation sessions. There are many apps and online platforms offering a variety of guided sessions for different purposes, such as relaxation, stress reduction, or focus.

  11. Repeat a Mantra. Choose a simple word or phrase (mantra) to repeat silently or out loud. This helps anchor your mind and provides a point of focus.

  12. Bring Mindfulness to Daily Activities. Extend your practice to daily activities. Be fully present when eating, walking, or doing chores. This is a form of mindfulness meditation.

  13. End Gradually. When your chosen time is up, don't rush back into your day. Open your eyes slowly and take a few moments to reorient yourself.

  14. Reflect and take a moment to reflect on how you feel after the session. Notice any changes in your mood or mindset.

Meditation
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