Yes, it's really that simple. Breathe. Take a deep breath in through your nose for a count of 3 & imagine it filling up your belly. Then breathe out slowly through your mouth for a count of 4. Repeat this 3 times. Then breathe in again but this time for a count of 4, filling up your belly & feeling your ribs expand as well. Breathe out through your mouth for a count of 5 feeling the ribs contract & your belly draw in towards your spine. Repeat another 3 times. Finally, breathe in through the nose for a count of 5, filling up your belly, your ribs expand & your chest raise. Breathe out through your mouth for a count of 6 allowing your chest to fall, ribs contract & belly draw in towards your spine
This method of breathing activates our Parasympathetic Nervous System (Rest & Digest mode), which tells our brain that everything is okay. This in turn tells the rest of our body to relaaaaaax
Get everything out of your head & onto paper. Cross off all tasks that really don't matter, can be delegated or allocated to another day. With what's left set your time for 45 minutes & your phone to "Do not disturb" & work through 3 smaller tasks. Once you've completed them reward yourself with a cuppa & a biscuit. Personally I love a good Bourbon with my Yorkshire brew! Now you've done 3 tasks & got that quick win feeling it's time tackle 1 of the larger tasks. set your timer for another 45 minutes & crack on. Remember whatever doesn't get completed today will get done tomorrow
Hear me out with this one before you scroll on down! I'm not talking about sitting cross-legged and chanting some word, the meaning of which you have absolutely no idea. No, I'm talking about Osho Meditation, or rather my rather skewed version of it. Osho Meditation consists of 5 parts but we're only going to focus on 1 here and that is Chaotic Movement. Turn on your favourite song and move, with no purpose. Shake, dance, jump, get it all out of your system & don't stop until the song has finished. Try & tell me you don't instantly feel brighter & more alive
Diolch means thanks in Welsh. Write Diolch 3 times at the top of a piece of paper so you have 3 columns. In column 1 write the names of at least 3 people you're thankful for and say Diolch out loud 3 times for each person. In column 2 write 3 things that have happened in the last week that you're thankful for & say Diolch 3 times out loud for each item. In column 3 write your top 3 favourite places you've visited & say Diolch out loud 3 times for each place. Once you've done this think of 1 thing that has happened in the last month that has been a moment of learning for you. Write down up to 3 things you've taken from this that will help you to do better in the future. Now say Diolch 3 times. You can totally think this list out in your head if you are super strapped for time!
When you pour your morning cuppa stop thinking about everything else & focus solely on that 1 task. Watch the water flow from the kettle to the cup. Smell the tea as it brews. Hear the spoon as you stir the milk into your tea. Stop & hold the cup close to your nose so you ca smell your tea & ask you take your very first sip, savour the taste as it flows from your mouth down your throat & into your stomach. Give yourself 5 minutes to simply immerse yourself in the making & the consumption of your first cuppa of the day. Enjoy it, savour it, to the very last sip before going about your morning routine
I hope this helps you