1. Establish a MORNING RITUAL
Start your day off with a morning ritual of some sort. Light a candle, take a moment to express gratitude for waking up, write in a journal, watch the sunrise, or set an intention for your day. Whatever style you prefer to welcome the sun, do it with a happy heart and see how the rest of your day will begin to blossom. Check out more at Lifehack with, 7 Morning Rituals to Empower your day & Change your Life.
2. Take a DEEP BREATH
Our breath is our bodies natural defense to stress if we simply learn how to follow it. The simplicity in this might sound sarcastic, but you will be surprised what focusing on this simple movement of drawing in oxygen to the lungs can do for you. When we begin to stress, our muscles contract and tighten. If we can learn how to recognize tension as soon as it arises, we can prevent it from growing. When all else fails, take a deep breath and let it all go. Check out this article on Livsetrong.com titled, “Why Does Deep Breathing Calm You Down?”
3. SLOW DOWN
Throughout the day things may get hectic. Remind yourself when you can, to physically and mentally slow down. One simple way to do this is by coming back to the motion of your breath. Latch onto your breath and follow it in and out. Put down your phone and come back to the intention you set. Take a moment to visualize and really feel your intention already coming true. Remember, being healthy is not just about eating right and exercising, but also about being happy, balanced, and maintaining a positive state-of-mind.
It sounds too good to be true but evidence shows that meditation can subtly shift moods, outlooks, and brain chemistry.
4. Try a Few Minutes of YOGA or MEDITATION
What if I told you that by taking just 5 minutes out of the 1440 minutes in your day to stop everything, you can shift the outlook of your life? It sounds too good to be true but evidence shows that meditation can subtly shift moods, outlooks, and brain chemistry. Many studies on the effects of meditation have taken place with specific attention to the area of the brain most susceptible to stress, the Pre Frontal Cortex. “One of the most compelling studies showed that in just eight weeks of mindfulness meditation the regions of the brain in the prefrontal cortex (PFC), critical to learning, memory, executive decision-making and perspective-taking, were thickened. Also, certain regions of the brain like the amygdala, which involves the threat and fear circuitry, were thinned.” If you really cannot sit still, yoga may be a good alternative for you as it can act as a moving meditation. If you are not so sure about yoga, start simple. If capable, try this 5 min yoga video or this 5 min meditation video to start.
If you have a full fridge, clothes on your back, a roof over your head and a place to sleep, you are wealthier than 75% of the world’s population.
5. Put it All in PERSPECTIVE
Once we begin to slow down the breath, we can start to get a grasp on our running mind. Let’s be real–no matter how horrible a situation may seem, things probably are not that bad when we look at it through a broader lens. When you begin to lose sight of your happiness, start to pull the reigns back in. One simple way to do this is by counting your blessings. No really, take a second to jot down 3 things that you are grateful for. If you can’t come up with anything, consider this:
“If you have a full fridge, clothes on your back, a roof over your head and a place to sleep, you are wealthier than 75% of the world’s population.” Consciously remind yourself that you are a part of a much bigger world. Begin to rank what you care about most and get busy going after those dreams. Soon they will become realities.