By Virginia Wilcsek
As we navigate the stressors and strains of everyday life, role expectations, and the upcoming holidays, it’s essential to take a moment to reset and reconnect with our mind and body. Here’s a quick, 60-second exercise you can do anytime, anywhere.
Begin by asking yourself, “What is my intention?” Here are some examples to guide you:
- To give myself a break.
- To breathe because I’m overwhelmed.
- To nurture myself because I give so much to others.
- To focus on my needs.
- To ground myself in this moment.
Take a deep breath in through your nose, hold it for a moment, and then exhale slowly through your mouth. Feel the tension release with each breath. Repeat this a few times, focusing on your intention.
When you are ready, let’s begin.
- Find a Comfortable Space: Choose a quiet, comfortable place where you won’t be disturbed.
- Ground Yourself: Sit or stand with your feet flat on the ground. Feel the connection between your feet and the earth.
- Breathe Deeply: Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on the sensation of your breath.
- Body Scan: Slowly scan your body from head to toe, noticing any areas of tension or discomfort.
- Release Tension: As you identify areas of tension, consciously relax those muscles. Imagine the tension melting away.
- Gentle Movement: Start with gentle movements like rolling your shoulders, stretching your arms, or rotating your neck. Move in a way that feels natural and comfortable.
7. Shake It Out: Gently shake your hands, arms, and legs to release any remaining tension. Let your body move freely.
8. Humming or Toning: Make a humming sound or tone with your voice. Feel the vibrations in your body and let them resonate.
9. Self-Hug: Wrap your arms around yourself in a gentle hug. Squeeze lightly and then release, feeling the warmth and comfort.
10. Reflect: Take a moment to reflect on how your body feels now compared to when you started. Notice any changes in tension, relaxation, or energy.
Personalize Your Practice: A Gift to Yourself
Feel free to adjust these steps to suit your needs. After trying this exercise, take a moment to reflect on how you feel.
Thank yourself for taking the time to reset and reconnect. You now have this valuable tool at your disposal—a wonderful gift to yourself. Embrace it and use it whenever you need to find balance and calm in your day.
I look forward to our next connection!
