Busy mind. Tired body. Feeling unfocused and sometimes overwhelmed. Sound familiar? Approach life in a mindful way to be here now and feel more at peace.
Our busy lifestyles and overstimulating environment mean that we’re always on the go and there’s always something to do – there’s precious little time just to slow down and be.
There’s a saying often used in yoga: Where your attention goes your energy flows.
If your attention is flitting around all over the place between past, present & future; getting lost in the past; fretting about the future; or judging and wanting to change what’s going on now, then your energy is going to feel diffuse and scattered – no wonder you’re tired and feeling confused!
But you don’t have to feel lost and out of control. There is something you can always do to help yourself. To reconnect back to yourself. To self-soothe. To come back from the brink.
I know because I’ve experienced all of these myself. The tension, overwhelm, exhaustion and whizzing mind.
They still sometimes creep up on me, but now I know what to do to stop them in their tracks and recover my equilibrium.
I take these 3 simple but powerful steps. Give them a try and see how they work for you.
1. Reconnect to your body
Bring yourself out of your mind and make a conscious effort to come into your body.
For example, place the finger tips and thumb tips together as in the picture.
Take your full awareness into the finger and thumb tips.
Just breathe and feel the sensations with a mindful sense of peace and acceptance.
This is a simple but effective technique to get out of your head and the worries which are fuelling your body’s stress response, and into a place of just being in the now and present.
2. Take some mindful breaths
Breathe with awareness to come back from the brink of overwhelm.
When you’re in that place of stress your breathing becomes shallow and tight and fast.
Harness your breath and calm both body and mind.
Sit and close your eyes for a few moments. Breathe. Don’t try to change anything. Let the breath come, let the breath go.
And softly check in with yourself – where do you most easily and readily feel your breath moving in your body?
It may be the sensation of the cool in-breath and the warmer out-breath at your nostrils. Or the delicate flow of the air over your upper lip.
It may be the feeling of the air as if moves through your throat.
Or may it’s in the natural rise and fall at your chest and/or abdomen.
Identify the safe harbour of where you feel your mindful breathing, so you can drop anchor into the sea of now in challenging times.
3. Come to your senses
We all have five things which are always available to us to bring us home; to drop anchor into the sea of now. Our senses.
Connecting to what’s around you is a powerful way to help yourself when you’re feeling overwhelmed by events, thoughts or your emotions.
- What can I see? Just look around you and notice the colours, shapes and textures of what you can see in your immediate environment.
- What can I hear? What sounds are coming and going? Just listen, without judgment.
- What can I smell? What scents are there? Food, perfume, plants. Just experience the scent without labelling or judging.
- What can I taste? Is there any particular taste in your mouth at the moment? If there’s no taste, just notice that.
- What can I physically feel / touch? Notice the temperature of the air on your skin, and where your body is in contact with the chair or ground. Feel into these physical sensations. Just stay with the raw physical sensation without judging or naming.
~ Take these three steps and practise them every day
and soon you will feel more positive, present and peaceful, I promise! ~