When we’re out of balance emotionally, in a negative state of mind, or even overthinking a situation, it’s difficult to focus, make decisions, or accomplish a task. Fortunately, there are things we can do for ourselves to smooth out our uncentered energy, get into a relaxed state, and reset our nervous system.
Part 1 of my previous newsletter included mini-break options that take a minute or less. Part 2 is about activities that take 10 minutes or more. When done regularly, they can assist you in getting into a more relaxed, centered state more quickly or even prevent you from getting into an agitated state at all. When you are in a centered, calmer state of being more often, it’s easier to notice when you’re not. And, it's easier to REMEMBER to do the one-minute calming activities when you don’t have 10 minutes to spare.
10-minute (or More) Activities
1. Chi gong is a gentle-movement Chinese practice that balances your body’s energies and nervous system. See Tyler Trahan’s 10-minute morning qi gong demonstration at https://youtu.be/Ac08kMK-dyI?si=cmBjCr5-awWWTm0m. He also has an evening version.
2. Grounding exercises can help you get out of your head and into your body, help center yourself, and calm your nervous system. See craniosacral therapist and teacher Suzanne Scurlock’s grounding process under her free resources at https://www.healingfromthecore.com.
Progressive Relaxation. This is a journey through the body, contracting and relaxing muscles one area at a time. If you have high blood pressure, skip this activity or just be sure to do the muscle contractions very gently. You can also do the body scan without doing the contractions. Double-click here to listen to the Progressive Relaxation recording I made. (Email me if you can't open up the recording, and I'll email it to you.)
4. Go for a walk in nature and pay attention to what’s around you rather than your thoughts.
5. Meditate any way you know how. For some, it’s easier to listen to environmental sounds or follow a guided meditation, especially when you’re first learning how to meditate. I recommend Sarah Raymond, who offers many guided meditations on YouTube.
6. Sound baths and bowls. These are harmonic sounds that are very relaxing. See https://youtu.be/Uc_bmLEXsHM?si=CBq3Ovcl9voSLuXE.
There are many ways to return to a calmer, more centered place when you find yourself stressed, confused, unfocused, or indecisive. You may want to practice one of the above a few days a week for a month or two, so it becomes a habit. Finding one or a few solutions that work for you can help you have more peaceful and productive days and a calmer, more focused life.
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