1.
MEDITATE
A common misconception with
meditation is that people don’t feel they
are doing it 'right'. There is no right or
wrong way to meditate. Meditation is
not a way to rid the mind of thoughts
completely, but rather to experience the
racing mind with compassion.
When you first begin meditating there
can be a lot of head noise, however,
just like any skill, it becomes easier over
time. Until eventually, you find those
moments of pure silence, and complete
presence - and that’s where the
magic lies.
The benefits of meditation are endless,
including increased self awareness,
reduced negative emotions, enhanced
self compassion and also helps shrink
the size of your amygdala, which is the
part of the brain responsible for stress
and anxiety.
Set a timer for 10 minutes, sit there,
close your eyes and focus on your
breath. It may feel uncomfortable to
begin with, however this is the point,
getting used to being completely within
your own mind and body.
Bookmark these free online meditation
tools including Insight Timer, Youtube
and Spotify. Head to our website for a free
guided practice with Chelsea Pottenger.
2.
JOIN A COMMUNITY
GROUP
Being part of a community can have
a profoundly positive efect on your
mental and emotional wellbeing.
Community involvement provides
a sense of belonging and social
connectedness. It can also ofer extra
meaning and purpose to everyday life.
Write down a list of interests and
hobbies, then start looking for like-
minded communities through social
media, meetup.com or ask friends and
family if they know any.
3.
TRY THIS BREATHING
TECHNIQUE
Breath-work is one of the greatest tools
you can use for your overall wellbeing,
and the best part is - it’s entirely free!
Deep belly breathing, with a focus on
extending your exhalation, activates
your parasympathetic nervous system
(your rest and digest system) which
calms your body and sends signals to
the brain that you’re safe, leading to
reduced levels of stress and anxiety.
Try this: 4-7-8 technique. Breathe in
through your nose for a count of 4, hold
for a count of 7 and out of your mouth
for a count of 8. Repeat for 5 minutes or
until you feel your body relax.
4.
GO FOR A COLD DIP IN
THE OCEAN
Cold water swimming activates your
endorphins. What are endorphins? They
are the feel good chemicals that block
the perception of pain and increase
your sense of wellbeing! Cold water
swimming can be seen to have similar
efects as the 'runners high'.
Cold water is also an incredible tool
for increasing your stress tolerance.
By deliberately putting your body
through the physical stress of cold
water immersion, it helps to increase
your ability to self-regulate, boosting
your capacity to cope with life’s ups
and downs.
5.
GET UP AND MOVE
Physically moving your body – e.g.
pilates, yoga, boxing, running, walking
– is one the best tools you can use for
your own wellbeing. When you move
your body, you release endorphins
(those feel good chemicals we
mentioned earlier) which helps to
relieve stress and improve your mood.
Exercise is also a great way to take a
break from technology and everyday
challenges and responsibilities.
Whilst there are so many studios and
gyms out there, you can also find free
classes online. See Yoga with Adrian or
MadFit on YouTube.
Alternatively, if you only have 5 minutes,
try this quick mood booster workout:
• 30 seconds burpees
• 30 seconds plank
• 30 seconds push ups
• 30 second leg raises
• 30 seconds squats
• 30 second break
X 2
BONUS
The EQ Minds newsletter and blog.
Our free newsletter and blog is here
to support your wellbeing. Get simple,
practical tips you can add to your
routine so you can feel stronger and
happier every day.
www.eqminds.com
5 ZERO COST WAYS YOU CAN
IMPLEMENT WELLBEING INTO
YOUR DAILY LIFE
ISSUE 5
Page 7
Article by EQ Minds