The year 2020 has brought us a lot of confusion and turmoil. For many, it has been worse. For most, it is a day by day situation. But now is the best time to start getting ready to decompress, regroup, and put ourselves in a more calming mind for the fall season. We still have to weather through the raging storm, but we can try to find more positive ways of doing it.
Below I’ve listed ways of helping yourself to a more calming and tranquil state of mind. These tips work well for children too.
8 Steps to a Calmer Mind:
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The 4-7-8 Breathing Technique. Find a quiet place that’s not too bright. Close your eyes and inhale for 4 seconds, then hold your breath for 7 seconds. Then exhale with a whooshing sound for 8 seconds. This unique technique was developed by Dr. Andrew Weil to help people who might experience anxiety or stress. Children can learn this technique if they have trouble settling down, concentrating, or sleeping.
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Use Aromatherapy. While aromatherapy dates back for many centuries, some do not know the exact health benefits of it. The most important thing to remember is to use only natural and 100% essential oils to start. Once you have some experience with aromatherapy, you can experiment with different techniques and formulations. Essential oils that are great for relaxation and clearing the mind are: lavender, peppermint oil, frankincense, lemon balm, and eucalyptus. Make sure you do not apply directly onto the skin due to their potency. The only essential oil that is safe enough for direct contact would be lavender oil. Aromatherapy treatment can be used on children, but be sure to start off slowly and with small amounts due to any allergens that may arise.
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Exercise. To truly enjoy a relaxing night sleep or to decompress from a tough day, exercise gently. Depending on your physical wellness and experience, you can start off with these gentle exercises: stretching, hip rotations, and soft leg lunges. After you’re done with exercising, do a gentle self massage starting from your head to your face, down to your chest area and arms, and along your legs and feet. The best times for self massage are before sleep and after exercising.
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Eat healthy. Any physician or health expert will tell you that eating the right food can help you live better and longer. But do we truly know what types of food to eat for health and wellness? Start off with eating plenty of fruits and vegetables. Reduce grain intake, and cut down on sugar, sodium, and non-essential fats. Food directly relates to our mind and body so choose food that is better for you.
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Sleep. When we sleep, our body is going through a routine of cleansing and rebuilding. Based on Traditional Chinese Medicine (TCM), our bodies must meet a balance to function properly. This is the ying and yang philosophy of balancing qi – or the essence of life. During the hours of sleep, the organs in our bodies are processing to repair and replenish. See the chart below for more info.
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Reduce electronics use. We’re in the era of fast information and even faster processing. But all these information are mostly received via electronics such as computers, smartphones, and tablets. Even television can put us into a zombie-like state overloaded with information that could potentially harm us. Plus, the electromagnetic fields in our bodies can get greatly affected by all the electricity running throughout the day. Add on top of the hazardous blue light, it’s no wonder that our minds have a difficult time to calm down. Particularly for children, reduce their screen time so that they can focus better in school and develop a healthier mindset.
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Clean house. We can all agree that a cluttered house invites a cluttered mind. The art of keeping your house clean and tidy starts from reducing what you have at home. We all get tempted now and then to buy something new which inevitably will end up as something we don’t use or want to keep. For great cleaning tips, check out Martha Stewart’s Living.
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Meditation. Meditating on a regular basis requires practice and dedication. It’s not easy for most people to sit quietly for longer than 5 minutes and to be completely relaxed. The relaxation state while meditating takes a great amount of practice but it’s not difficult to do. Start off with just 3 minutes and gradually work your way up. Be sure you are in a quiet place with low lighting and play soft music in the background if it’ll help you. Breathe slowly and purposefully. Eventually while you’re meditating, your mind will be able to calm and stay peaceful. Children as young as 5 years old can practice meditation as long as you are doing it with them.
The path to being more at peace can be difficult. With so much going on in our world right now, it’s no wonder that many of us are having a tough time. Start within yourself first so that you can see what is troubling you the most. Practice the steps above and eventually you can find a better path to a healthier mindset.
*photo from dailymind.com
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