In today’s busy world, we are constantly pressured to multi-task in order to get everything we have on our to-do list done, but multi-tasking all the time isn’t good for us. Multi-tasking can drain our energy, increase stress, and affect our health negatively. Below are three easy and accessible ways to help create more focus, productivity and positivity in our lives and to help us move from “rush to relax”.
Our founder Lyndall calls these tools her Mind Gym and as we all know that you can’t go to the gym ones and be fit forever, if we want a fit and healthy mind we need to give it some good regular exercise. Some research indicates that up to 80% of our daily thoughts are in some way negative. So in order to be boost our focus, productivity and positivity we can easily visit our Mind Gym
1 – Inhalation and Breathe
Shallow chest breathing uses about 50% of your lung capacity. Breathing deeper oxygenates our bodies and recharges our cells, muscles and organs. Like putting your phone on the charger, your body is getting a full recharge with the breath.
Also if you have ever tried to detox, a great way to detox is to breathe fully. About 70% of our body’s toxins are designed to be expelled through our breath. So if you were just to breathe more fully you can have a mini detox wherever you are.
Start by putting your left hand on your belly and your right hand on your chest and take three slow deep breaths. Feel your left hand rise and fall. Ideally you won’t have any movement in your right hand as you breathe.
Now use that full deep breathing for an inhalation. By simply bringing our focus and attention to our senses is an experience of mindfulness. This can help us relax the mind and body helping to create more positive and productive thoughts.
Right now we are going to focus on our sense of smell with the application of your favourite hand cream.
Let’s go on a mini holiday for your mind, eyes closed or open, lift your hands to your face and take in the aroma and focus on your sense of smell. Breathe fully. Let go of any other thoughts…..
If you would like to create an inhalation habit, link it to something you already do like applying some hand or body cream or even having a coffee.
2 – Turn off technology and light a candle during dinner
Turn off your technology and light a candle during dinner. Be present as you eat dinner and engage in conversations and be more mindful with your eating.
Benefit: This helps digestion and helps your body to wind down ready for a good night’s sleep.
3 – Progressive Muscle Relaxation.
You can do a Progressive Muscle Relaxation anywhere and it helps to release tension in the body. By taking your attention to a particular body part we are going to be tensing and relaxing muscles through your body.
Begin by taking a deep breath in, and hold this breath for a moment. Holding, holding… then relax and let go…
Now move your awareness to your legs, contracting and tensing the muscles in your legs, squeeze and hold………. then relax and let go…..
Now moving your attention to your core, contracting and tensing all of your abdominal muscles, squeeze and hold ………………..then relax and let go……
And now to your shoulders pulling your shoulders up towards your ears, squeeze and hold ………………..then relax and let go……
Now just notice how relaxed your body feels.
We have just focussed on 3 major muscle groups. You can take this technique and apply it to any part of the body, hold it for longer, repeat areas that are particularly tight.
The key is to breathe deeply from the abdomen, getting as much air as possible in your lungs. The more oxygen you get, the less tense and anxious you feel.