Feeling frazzled mid-workday? You don’t need an hour or a yoga mat, just 5 minutes can help your mind and body rest and reset. Here’s how:
- Step away – physically or mentally
Find a quiet space. The loo is an option…..just remember to close the door! You’re allowed a moment.
- Start with your breath
Breathe in slowly through your nose. As you breathe out, silently say the word “One”. Repeat this whole thing five times. Imagine and focus the number One or word One gently appearing as you breathe out.
- Move to the body
As you continue, on the ‘One’ pick a part of your body to relax at the same time; jaw, shoulders, hands, belly, legs. Let each body part release its tension, ‘One’ by ‘One’
- Retaining your focus
When you notice your thoughts wandering to other things just gently bring your focus back to “One”. No self-criticism, no big effort……just a wee sigh and ‘One’…… ‘One’
- Returning to the world….
Stop repeating “One”, take a moment to sit quietly, then open your eyes and gently stretch your body.
Smile with your whole face and say, “Well done for that! And off we go!”
A few minutes is all it takes to reset your nervous system and come back to yourself.