There is no doubt that most of us lead a a rather busy life and also have ‘bad‘ days. We also face challenges that overwhelm us, that take us out of balance that could lead us to suffer mentally and emotionally. At the same time we all want to move through the day with more ease and  live a calmer and happier life.

Having the capacity to respond rather than react to daily life stressors makes a huge impact on our wellbeing and happiness. These 5 tips will support you. 

1. Take a few moments to focus on your breath. 

Start by noticing your breath; simply the movement of the in and out breathe through your nose. Then,  inhale deeply through your nose, notice your tummy rising. Whilst you  exhale slowly through your mouth / nose, notice your tummy deflating. Pay attention to the sensation of the breath entering and leaving your body. Deep breathing will help you to calm down, bring your attention to the present moment, and have an awareness that enables you to respond and make the right choices in that situation. 

2. Do Something where you involve all or most of your senses on a daily basis. 

For example, when you wash the dishes, instead of rushing through the process, slow a little bit down and notice the senses involved. Pay attention to the water and foam on your hands. Notice the smell of the washing liquid. Notice the sounds of the water against the dishes. Watch the bubbles forming and also disintegrating in the water. Using our senses takes us away from the overthinking mind that causes stress and brings us back into the body. It grounds us in the present moment. 

3. Practice self check-in at regular intervals during the course of the day. 

This means whilst you are going about your day, at some points, pause for a minute or so and check in with yourself:

S – Check in with your senses. What sounds do you hear? What smells are you picking up? What tastes are lingering in your mouth? What are you seeing? What are the sensations on my body (and even within)? (eg. air / clothes on the skin, feet on the ground)

E – Check in with your emotions. Notice emotions you are feeling in your body. Maybe even arising from the sensations. Notice how they are arise and fall, how they change. 

A –  Check if you have any urges or impulses to act. Maybe you feel like punching someone? Urge to stretch your body or an impulse to eat? Just notice.

T – Finally, what thoughts are going through your head right now? Or maybe judgements? Are you wandering? Try to bring it back to the task at the moment. 

This SEAT check in exercise can be as long as you want. There is also a longer formal practice to support you in bringing more self awareness and be mindful whether what is going on through you is helpful or not. 

4. Practice Self Commpassion

This is especially helpful when you are going       through challenging times and you are suffering. Compassion eases everything. So when the going gets tough ask yourself ‘What is the one thing I can do right now to help me feel a bit better?” And make sure you give it to yourself. Be kind to you. 

5. Practice Mindful Eating  

Become aware and engage with your senses whilst eating. Appreciate the appearance, smell, and taste of your food. Chew slowly and savour each bite.  Pay attention to the texture and flavours. Also, appreciate the whole process of having this food on your table. Eating mindfully will bring more awareness and connection with your food and reduce stress-related / emotional eating. It is also known to help us in making better choices with regards to the food we consume for ourselves and the planet. 

These practices can be easily integrated into your daily life with not much time extra needed. These are tools to ease stress and develop a healthier approach to your own life. 

Try it out, and let me know if you noticed any difference after you practice or over time. Enjoy these mindful little moments!

Warmest

Catherine

Author: Catherine Galea

I’m Catherine Galea, an Award-Winning Emotional Empowerment Coach and Mindfulness Teacher for Adults and Children. I help ambitious adults, professionals and parents calm busy minds,...