In a digital age where everything is in constant motion, it can be challenging to find stillness in our bodies and our minds. At the end of a busy day, when we finally are in bed, everything can feel like it is still moving. Speed gets trapped in our tissues, and one of best ways to prevent this from happening is by cultivating more rest and quiet in our daily lives.
Whether you are trying to find a quiet pause in the middle of a stressful day or slow your racing mind before bed, the following practice will help you tap into stillness. Take about 15 minutes to do the following:
(1) MOVE (about 2-3 minutes)
Use a therapy ball or a lacrosse ball to release high-tension areas like behind your shoulders or under your feet. End with a forward fold. A standing forward fold with the knees bent for 10 deep breaths will slow your heart rate (just come half-way up for 1 breath before standing fully so you don't get dizzy).
(2) MEDIATE (journal for about 3-4 minutes)
Take a piece of paper and create two columns. Label one side "Fear" and the other "Response." List everything that is causing you overwhelm in one column, and then list how your higher self responds in the other. Cross out each fear and circle each of the responses.
(3) MEDITATE (about 5-7 minutes)
Lying down with the eyes closed, breathe in for a count of 4, hold the breath with your belly expanded for 7, and then breathe out for a count of 8. Repeat several times. If you still feel anxious, send relaxation to each part of your body, moving from your toes to the crown of your head. (Say to yourself "Relax the toes, relax the ankles, relax the shins, relax the calves.") Gently open the eyes when you are ready (unless you are falling asleep for the evening).