No need to set time aside, find a quiet space, sit and close your eyes. All you needs is a moment to remember to practice one or all of these simple calming strategies below. Whether you choose one or all, practice before your busy day begins, the end of your day, your commute to drop-off, pick-up, or work. It isn’t easy but when those moments of tension arises, you’ll thank yourself for the hard work you’ve put in before you start to react.
Connect to your 5 senses - connect with your senses to increase awareness and be in the present moment. This can be practiced at any point in your day such as walking, sitting on the couch watching TV, cooking, cleaning, etc. By taking a moment to ask yourself the simple questions below, you will become more present in your day-to-day life.
Ask yourself - What do I Hear? What do I Smell? What do I See? Notice colors, number of items, animals, or anything else within your sight. What do you Taste? What is something you can Touch to bring you into the present moment, and how does it feel: smooth, bumpy, round, or have sharp edges?
Wandering thoughts and feelings – if you find yourself replaying past experiences or future possibilities? These distractive thoughts pull from current experiences. You become more fixed on the past and future, while missing out on what is currently happening with your family. When this occurs tell your mind to stop wandering, the past cannot be changed, and future cannot be controlled. I only have this moment right now.
Conscious awareness of your breath – since we naturally breathe, you don’t have to focus or think to hard when practicing this step. Just take a deep breathe in through your nose and slow exhale through your nose to help release any tension and come back into the present moment.
Remember it doesn’t take much for a little to go a long ways if you practice each day!
For more free calming strategies check out my profile on Insight Timer a free app that provides meditations for mindfulness, anxiety relief, calming tools, and much more!
