The Kelly+Partners Post - US edition - Issue 5 - July 2024

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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.

JOIN A COMMUNITY

GROUP

Being part of a community can have

a profoundly positive efect on your

mental and emotional well-being.

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.

TRY THIS BREATHING

TECHNIQUE

Breath-work is one of the greatest tools you

can use for your overall well-being, 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.

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 well-being! 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.

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

well-being. 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 well-being. 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 WELL-BEING INTO

YOUR DAILY LIFE

ISSUE 5

Page 7

Article by EQ Minds

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