The Kelly+Partners Post - Issue 5 - July 2024

In issue 5 of The Kelly+Partners Post, Louise Cordina offers her insights on leading The Cordina Group, a fourth-generation poultry empire. She shares valuable lessons on the importance of differentiation, innovation through adversity, effective family business management, strategic succession planning and more. We also provide practical tools and tips to enhance your well-being, productivity, and health while working from home, courtesy of our friends at EQ Minds. Additionally, we recap the highlights from the Australian Federal Budget, offer tips for investment portfolio diversification, and share timeless wisdom from the king of advertising, David Ogilvy, plus much more.

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

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