Grounding ourselves
In the busyness of daily life, it can become very easy to be disconnected from ourselves. However, nurturing a strong mind and body connection is essential for our overall well-being, bringing us into the present moment and alleviating some stress, or worry.
1. Mind your posture – As you walk or sit, practice being mindful with noticing posture. As you go about your day, pay attention to where your body sits and how your posture changes. As so many do now, looking at our phone changes the angle and posture in the neck particularly. If you’re looking at your phone, elevate your device ever so slightly, so your neck is as straight as possible. Carrying tension in our necks from looking at devices can manifest into neck and shoulder pain long term. If you are standing, try to make sure your feet are hip-width apart, spreading the pressure equally on the back and keeping the spine aligned. If you are sitting, notice the sensation in your shoulders. Simple practices with our awareness of the body can help us improve our posture and connection to ourselves.
2. Breathwork – Take a deep breath. Taking moments in our day to be conscious of our breath, enables us to stay focused and present in the moment. Slowly breathing using the box technique (more on this later in another post) can help focus our thoughts and comfort our minds. Whether waiting for a meeting at work, sitting reading a book, or travelling, be conscious of your breath. Take a few deep breaths, noticing the sensations In your body – entering and leaving it calmly.
3. Do a ‘Body Scan’ – Having an awareness of how our whole body feels, can help us determine where we feel stress and tension. Try this technique – lie down on your back for 10 minutes in a quiet room. Starting from the top of your head, imagine you holding a scanner over yourself, noticing where are feeling tense. Once you reach the bottom, take your time, and work your way back up the body tensing each area as you go. Tense the toe, then clench the feet etc, until you eventually make your way up to the head and neck. This is called progressive muscle relaxation, and can help us pay attention to the way we feel – it can be easy to neglect this during the hustle and bustle of daily life. Using gentle music can help aid this technique if you find the silence too imposing.
4. Engage your senses – take a step outside, noticing the atmosphere. How does it feel today in the air? Is there a gentle breeze, is there a smell in the air of Spring, or the rain? Feel the temperature and fresh air on your skin, and listen to the sounds around you trying to pinpoint where they are coming from. This mindfulness technique helps us focus on nature, giving a welcomed five-minute break from our sometimes busy and aggravated minds.
5. Eating mindfully – Instead of rushing through meals, enjoy the taste and sensations in your mouth. Practice preparing fresh food and supporting our bodies with healthy foods to feed our bodies. Which textures, or flavours make you feel energised? Which foods give you calm and comfort? Which foods do you associate with connection to family or friends? Incorporating these into our daily practices is good for the soul.
6. Connect to the ground – In yoga, it is considered good practice that we connect with the feet to the floor, being mindful of the connection it brings to ourselves. The next time you have some time alone, practice standing barefoot, being aware of the sensations, textures and feel of the ground beneath us. Practice leaning slightly backwards so we feel more weighted to the floor.