Breakfast in Bed by Mary Cassat

by Beth

One way to fortify ourselves to take on the challenges of these difficult times with climate change issues, a worldwide pandemic, and political unrest is to find and embrace ways to enhance our self-care. These words from author Eleanor Brown sum up the importance of self-care:

Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve from the overflow. You cannot serve from an empty vessel.

Of course, we’ve all seen numerous articles about this. For example, one ‘how-to’ article I read last year included a list of ways to keep healthy and build stress hardiness. It listed the usual: limiting sugar, drinking more water, getting enough rest, and, of course, exercise. We know these things but sometimes we find ourselves feeling impatient, stressed out, and super busy so it’s hard to remember to do them.

Feeling Impatient? Impatience is usually triggered when we want to accomplish something and suddenly realize that it’s going to require more energy, time, and work than we thought. Impatience can leave us feeling annoyed, anxious, agitated, and frustrated.

Super busy? When managing a busy schedule, and a long to-do list, it can be difficult find time to fit in your yoga practice or go to the gym.

Stressed out? You wake up one morning and every item on your ‘to do’ list seems insurmountable. Your energy is heavy and you feel the weight of the world on your shoulders. Clearly, a personal slump is paying a visit.

We all experience impatience, personal slumps, and times when we are super busy but with a little awareness it’s always possible to take mini self-care breaks. Carving out 2 – 5 minutes during busy times is a practical way to do this. Here are a few easy, accessible yoga-based suggestions.

Quick Mind/Body Tune Up

Stretch in bed when you wake up in the morning or from a nap—if you’re fortunate enough to find time to take one!

  1. Roll your wrists and ankles in little circles in one direction and then in the other.
  2. Inhale and contract all the muscles of the lower body. Exhale.
  3. Inhale and make fists of your hands, tightening all the muscles of your upper body and face, head, and neck. Exhale.
  4. Inhale as you roll your head toward your left shoulder. Exhale.
  5. Inhale and roll your head toward your right shoulder.  Exhale.
  6. Repeat three times or more if you are comfortable.

Standing Balance

While waiting for meals to warm up on the stove or in the microwave, hold onto the counter with one hand while you balance on one leg at a time for about 30 seconds per leg.

  1. Stand by your counter and hold on with one hand.
  2. Stand on your right foot, bend your left knee, and raise your left foot to the back.
  3. Hold this position for 30 seconds. Lower your foot.
  4. Stand on your left foot, bend your right knee, and raise your right foot to the back.
  5. Hold this position for :0 seconds. Lower your foot.
  6. For more of a challenge, practice with your eyes closed.

4:4 Breathing

If you find yourself stuck in traffic, standing in line at the grocery store, or waiting in a doctor’s office, try 4:4 Breathing to help you calm your nervous system.

  1. Inhale to your own personal four-count saying silently to yourself, “Inhale, two, three, four.”
  2. Exhale saying silently to yourself, “Exhale, two, three, four.”
  3. Repeat and continue for 2-3 minutes or longer if you are comfortable.

Shake It Off

If you find yourself in a mid-afternoon 3:00pm energy crash, skip the coffee or the soda and try Shake It Off to energize your body, increase oxygen levels in the bloodstream, stimulate your nervous system, and help with mental focus.

  1. Stand with your feet about shoulder-width apart.
  2. Bend your knees slightly and begin to shake your legs.
  3. Next shake your wrists and move the shaking up your arms to your shoulders.
  4. Invite your head to join the party if that feels comfortable.
  5. Feel free to raise your arms or bend forward or backward.
  6. Shake your body for two to five minutes.
  7. When done, simply stand or sit, quietly and feel the effects of this self-care break.

 

Beth’s self-awareness newsletter is published six times a year. It features informative, inspiring and entertaining tips for finding clarity, contentment, and resilience in a complicated world. For more information and to sign up for the newsletter go to www.bethgibbs.com.

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