How to return to CALM during stress.

Practice Mindfulness:

Mindfulness is paying attention, on purpose, to what you are experiencing in the present moment, not judging yourself, instead offering kindness and curiosity to whatever you notice. A simple way to practice mindfulness or start paying attention to the present moment is through the five senses; sounds, sights, smells, tastes and felt sensations.  Begin to notice your five senses in a mindful moment...
Give a mindful moment a try: 

• Stop what you are doing, close your eyes, listen to what you hear. Pause. Open your eyes, look at what you see. Pause. 
• Take a few deep breaths, notice what you smell. Pause. 
• Swallow and notice the tastes and textures in your mouth. Pause. 
• Touch a texture and notice how it feels on your finger tips. Pause. 
• Let everything melt away and bring complete focus to what you hear, see, smell, taste and feel in the present moment. Pause.

Focused Breathing: 

Bringing awareness and intentionality to your breathing will help you feel calm, focused and able to be more present. 
Try this simple breathing exercise:

• Set a timer for 2 - 5 min. 
• Begin by just noticing how your breath sounds, how your body moves as you inhale and exhale, and notice the temperature of the air coming in your nose and out. 
• Then gently begin to slow your breath down and draw it deeper towards your belly button with a slow exhale. 
• Next begin to inhale to the count of five and exhale to the count of seven. 
• After that, when you are ready, drop counting and just continue breathing with a longer exhale until your timer goes off. 
• Lastly, notice how you feel.

Be KIND to yourself: 

Take time everyday to intentionally be kind to yourself.  Let kindness overflow from within…..let kindness start with you.  Make a list of simple and doable ways you can be kind to yourself…….could be through simple self-care things you do and/or could be graciously shifting the thoughts you think about yourself.  
Give this self compassion exercise a try: 

• Start by putting your hand over your heart. 
• Notice how your hand feels on your chest - weight, pressure and temperature. 
• Begin to notice how you feel. Give yourself permission to feel and be exactly where you are at this moment.
• Then begin to offer kindness and compassion to yourself as you inhale. 
• Maybe you notice there is a part of you that needs grace, forgiveness, truth or positivity…..hold space for those parts and offer yourself what you need as you inhale and exhale.
• Take as long as you want. 
  
  
  
  

Aromatherapy

There are many aroma smells that can bring balance to the nervous system and help your body and emotions feel calm.  Also pairing it with the breath exercise can be very calming. 

A few suggested smells that are calming:

• Lavender
• Chamomile
• Frankincense
• Stress Away

**Please be aware some essential oil brands have additives (beyond a simple carrier oil) and are not 100% oil….we highly recommend only using 100 percent pure essential oils (with or without a carrier oil) when doing aroma therapy (it will say on the bottle if it is 100 percent pure).


Check out New Life Yoga Facebook page for FREE mindfulness & breathing practices that will help lead you to feeling grounded & calm! https://www.facebook.com/NewLife.YogaIL

​