Life is busy. It is often overwhelming with the many demands on our time. Our families, jobs, daily chores and ‘to do’ lists conspire to keep us running every day. The media bombards us with news that is often disturbing and unsettling. We must keep up with social media to find out what our friends and family are up to.
On social media, much of what we see is everyone else having a great time, traveling, eating at a great restaurant or watching their amazing athletic children at soccer. This can sometimes make us feel left out and inadequate. At the end of the day it can feel like we are on a hamster wheel that we can’t escape from. Feelings of anxiety and even depression creep up.
What To Do?
Try this: 3 Little Practices that will help you slow down, catch your breath, feel more grounded and connected to amazing you.
I call this my 3 X 5 Plan for Inner Peace. Each practice takes 5 minutes. You can do one, two or all three. You can complete them in any order you would like. They are easy, helpful and may reveal some valuable insights to take you to your next steps in life.
1. Five Minutes of Journaling.
Find a quiet place where you won’t be disturbed. Get out your journal, a piece of paper or writing tablet. You can also use your computer if you would like. Set a timer for 5 minutes and just start writing. Think of this as a brain data dump. Write whatever comes to mind.
Don’t edit or correct for grammar; keep writing. You might start out complaining about your day, you might just say that you have nothing to say. Stick with it, words will come. When the timer goes off, you’re done with one practice. Move onto number two.
2. Five Minutes of Grounding.
This simple, powerful and often profound tool comes from the mind/body psychotherapy method I use called Bioenergetic Therapy. It is very simple. Stand up and put your feet shoulder width apart. Bend your knees slightly and let your shoulders drop. Take a deep breath. Then bend over and let your head and arms hang. Set your timer for 5 minutes and start it.
Keep your knees slightly bent and just breathe. If your legs get tired, bend and straighten them slightly as you inhale and exhale. If your legs start to vibrate that is good! It is you letting go of tension and coming alive. When the timer goes off slowly straighten your legs and roll up to standing with your head coming up last. Good! You have completed step 2. On to number 3.
3. Five Minutes of Heart Breathing.
Sit down in comfortable chair. Take a minute to sit as upright as comfortable and place your sit bones firmly under your hips. Put both hands on your heart. Start your 5-minute timer. Now enjoy this 5-minute vacation. Let your breathing be full. Inhale slowly and let your breath fill your lungs and your belly expand. Feel your heart beat under your hands. Let your mind follow your breath. If it wanders gently return to watching your breath. Notice how you feel after doing these 3 practices.
Have some fun with these 3. Mix up the order. Try starting with the breathing one day, followed by the grounding and then the writing. The next day start with grounding, writing and then the breathing. Is your experience different when you us a different order?
But I Don’t Have 15 Minutes To Do This!
I am busy. I can’t fit 15 minutes into my daily schedule. No problem. Do one today, another tomorrow, and the final one the next day. There are no rules. These are powerful little tools to help you stay grounded and peaceful in your busy life. If 5 minutes seems like too long a time to write, ground or breathe, start with one or two minutes for each. This is for you.
You Are Worth the Time to Pause And Reconnect with Your Inner Stillness
Be curious with yourself and this process. As you incorporate these tools into your daily routine, you may notice some valuable benefits that come from spending time with the most important person in your life – you!
All three of these tools are powerful. Which of these three tools appeal to you the most?