1-Minute Mindfulness

In the modern fast-paced world, our nervous systems often bear the pressure of daily stressors. The constant rush and load of responsibilities, technology, and external demands can leave us feeling overwhelmed, anxious, and ungrounded.

To give a brief overview of the nervous system, it consists of the sympathetic and parasympathetic branches: the sympathetic branch triggers the well-known "fight or flight" response, activating stress hormones and preparing the body for immediate action; and the parasympathetic branch promotes the "rest and digest" response, fostering relaxation, healing, and rejuvenation.

We are all aware of how damaging stress can be to our bodies and mental health, and dealing with its consequences isn't a pleasant matter - I can say this based on my own experience and the experiences of my family members and close friends.
The prevention of stress is always less work to do than fixing the aftermath of it - trust me!
And here comes a powerful tool that is accessible to each and every one of us...

Mindfulness - a practice that puts emphasis on the present moment awareness, non-judgment, and acceptance - offers an antidote to the stressors that often activate our sympathetic nervous system.

When we engage in mindfulness practices, even for just 1 minute, we send a signal to our nervous system that it's safe to shift from the "fight or flight" mode to the "rest and digest" mode. This simple yet intentional shift can lead to a series of positive effects, like reduction of stress hormones, emotional stability, and balancing of heart rate and blood pressure.

Now.. let's take a deep breath... and explore some of the simple 1-minute exercises that you can do any time to reduce stress and to help reset your nervous system.

1. Breath Awareness

If you have the opportunity, sit down in a comfortable position for this exercise. However, if that isn't accessible, it is perfectly fine to do it whilst standing:

• Bring attention to your breathing by placing your hand on the heart or the solar plexus area

• Inhale through your nose for a count of 4

• Hold your breath for a count of 7

• Exhale slowly through your mouth for a count of 8

• Repeat this breathing cycle a few times if required or come back to the exercise later during the day - this is a great practice to reduce anxiety and immediately feel better.

2. Quick Body Scan

Body "scan" is your daily practice of self-check up which is focused on the physical state of being.

• Bring your whole body into awareness..
  You can close your eyes or keep them semi-open.

• Start mentally "scanning" your body from top to toe and back again.

• Notice if there's any tension present in any of the body parts, maybe there's discomfort or some unusual or unpleasant sensations - observe them.

• Inhale with the intention to breathe into the area of discomfort and on the exhale imagine that tension being released.

• Repeat this for all parts of the body where discomfort is present. You don't have to do it all at once and may come back to the exercise whenever you feel ready again.

3. Mindful Observation

• Pause whatever you are currently doing and bring your full awareness into the present moment

• Slow down the breath

• Observe every detail of your surroundings or of an object in front of you.

• Make sure to give it full attention,
  noticing the colours, textures, and details. Engage your other senses as well if that is possible.

• Allow yourself to be 100% present with everything around you, acknowledge it without any judgment and..proceed with whatever activity you were engaging in.

4. Full Body Stretch

Ideally, you should do this exercise standing up, however, it is also fine to stretch whilst you are in the lying down position.

• Take a deep breath in, with the intention of inhaling into your whole body

• On the inhale elevate your both arms above your head and lock your fingers.

• Keeping the breath in, stretch the body all the way from your toes to the fingertips

• Deepen your stretch, elongate the spine and look upwards

• On the exhale relax fully and reach with your hands for the floor if you are standing.
  

Full body stretch connected with conscious breathing can help you move the stagnant energy in the body and will improve the blood circulation leaving you feel refreshed.

Nature gazing is one of the most powerful practices to quickly reset your mind and nervous system - and you don't have to go on a special trip to do it.

• Direct your attention to something in nature that captures your interest.
  It could be a single flower, a tree, a plant, a stream of water, a patch of grass, the sky, the Sun or the Moon.

• Approach your observation with curiosity, as if you're seeing this element of nature for the first time.

• For 1 minute give it your complete undivided attention and allow your mind & body to absorb its healing energy - you'll be amazed at how much peace and rejuvenation comes from this simple act.

5. Nature Gazing

6. Shoulders-Jaws-Tongue

These are the 3 important parts of our bodies that can indicate the disbalances within the nervous system.
When emotional tension heightens, you will always notice it being immediately reflected as tensed up elevated shoulder line, clenched jaws, and tongue leaning towards the bottom of your mouth.

• Draw attention to your shoulders and neck area and consciously release the tension by relaxing the shoulders down and opening up the neck.

• Notice if your jaws are tightly connected and immediately unclench them allowing your face to fully relax.

• Check the position of your tongue and whether it is connected to the top or bottom of your mouth. If it is at the bottom, make a conscious effort to place it right behind the upper front teeth, in a relaxed position.

• Keep coming back to these checkpoints throughout the day and continue releasing the tension. The results will amaze you!

Daily practice of Gratitude can be a very transformative tool that positively impacts not only our nervous system but improves the overall quality of living.

• Whenever you feel down or stressed and overwhelmed, think of at least 3 things in your life that you are currently grateful for - whatever comes to mind first.

• Reflect briefly on each one of them and express (can be just silently in your mind) how grateful you are for having it - it may be a person, or home, or good health..anything.

• Feel the gratitude, embody it, let it elevate your energy... And complete the practice with a happy smile 😇

7. Gratitude Practice

Grounding is one of the most common practices to bring awareness to the present moment and bring in the sense of safety and calmness into the mind and body. There are numerous techniques of grounding but one simple exercise can be done anytime without a special commitment.

• Whilst standing or seated place your feet firmly on the ground/floor.

• Do your best to fully open up the feet by spreading your toes and ensuring there are no gaps between your soles and the surface.

• Take a deep breath in and exhale through the soles allowing for the built-up tension to exit the body.

• Repeat this a few times. If you can - do this practice barefoot for the best results.
  

8. Grounding

Summing up all of the the above, it's necessary to say that these are just some of the simplest ways to bring more balance into our nervous system and to stabilize the emotional level.
Such practices work best when applied daily and consistently and they especially serve great as preventive mechanisms that can protect our minds and bodies from going into more intense levels of stress.
If you are finding yourself in a more severe state, you may need to implement more in-depth techniques, to receive energy healing like for example reiki or others, or to seek an advice from a therapist.

Always listen to your body and it will guide you to the right solution.

Have a beautiful peaceful day wherever you are 💚