AAMFT Clinical Fellow
SC, VA
ph: 843-271-4771
jbsayreL
Time for Yourself is Not "Self-ish"!
Many people struggle with making time for themselves. We're busy. We have commitments. When we prioritize, we are more in the habit of focusing outwardly rather than inward.
Please consider this:
Self-care is about wellness and an integrated life: making time for self is as much a gift to your world as making time for others.
Self-care is NOT Self-ish!
"Yes," I hear you say (you're nodding, right?), "easy to say, but exactly when am I going to make time for this? No one's invented the 25-hour day yet..."
Exactly right, and with a bow to the research on the problems with multi-tasking, I strongly believe that, whatever your preferred form of movement, you can create an experience of mindfulness within your movement.
Here are two ways to use mindfulness: one you can do anywhere, and the other involves movement - good for your body, good for your brain!
SQUARE BREATHING
This is the simplest way I know to focus on the breath. One square:
~ breathe in for 4 counts
~ hold for 4 counts
~ breathe out for 4 counts
~ hold for 4 counts
Many clients have told me that they feel calmer after "3 squares"!
30-MINUTE MINDFUL MOVEMENT
(Word of caution: safety! Mindfulness is actually a state of heightened awareness, but until you notice the effects, practice this in a safe environment with no risk of collision!)
Make sure you are comfortable for both the activity you choose and the weather. Even if you normally prefer music in your background, try this without music and notice the effects of that.
Now take a few moments to imagine a peaceful place that is pleasing to you. This will be your focus for the LAST 5 minutes -the place you are moving in or toward.
Then, using each of your senses, spend 5 minutes focused on each sense:
Taste, scent, sound, sights and bodily sensations.
The last 5 minutes, visualize yourself in the peaceful place that is happy, safe or sacred to you.
Whether you've chosen to walk, run, roll, dance, row or ride, notice your experience: the integration of movement and mindfulness.
Copyright 2015 Beaufort Behavioral Health, LLC. All rights reserved.
SC, VA
ph: 843-271-4771
jbsayreL