Are you too busy to work out, exercise or even go for a walk today? Maybe you’ve been sitting all day working at your desk, attending zoom calls aplenty or sitting alongside your kids recital/rehearsal for hours. It’s no surprise that you feel stiff, annoyed and truly need to move your body!
Well, it’s your lucky day my friend. My passion, as a Yoga & Meditation Teacher is to help busy people create wellbeing in their day in as little as 5 min. Why? Well, by introducing mindful practices of self care, we learn to cultivate real energy, improve our focus, gain a clearer mindset and honestly? You truly just begin to feel better throughout the day.
Don’t get me wrong – I was a single mom for 10 years. I understand how tough it is being a busy parent trying to conquer your goals, let alone take a moment of self-care to even breathe for a couple of minutes a day! So, that’s why I’m sharing 3 simple but effective practices from my upcoming book ‘My Life in 40 Practices: Bite-Sized Practices for Busy People’ to get you moving throughout your busy day!
Prepare to jump start your creativity and inspiration to cultivate mindful movement into your day and overall life with these three simple practices. Remember, bite-sized changes add up over time. What is one that you can add today?
Mindful Movement Meditation
Step 1. Get on your walking shoes! If you can’t get outside for reasons like having a sleeping baby or zoom-meetings back to back, make a path inside your house to get those steps in.
Step 2. If accessible based on where you are, pop in your earphones and listen to some ambient music or binaural beats on easily accessible apps like Youtube and Spotify. Let me make it easier for you; enjoy my curated meditation playlist . It helps me to set my intention for the day, get my stress under control and relax.
Step 3. Take three deep and gentle breaths, then mindfully step your body forward. Bring your awareness to the sensation of your footsteps against the ground. Notice the texture of the ground beneath your feet; whether wearing shoes or barefoot. Ask yourself questions like ‘is it soft? Is there gravel crunching at my feet?’ This simple act of mindful self-care brings your awareness into the present moment.
Step 4. Become conscious of your alignment. The more aligned your body is, the more energy you can receive from the earth and the more your vibration ‘aka vibe’ changes!
Step 5. Focus on each footstep. If your mind wanders away from the present moment – perhaps to your latest zoom call or annoyance of the day – don’t worry. Just remind yourself to be present by internally or externally saying the word ‘walking’. It’s simple, but it helps – I promise!
I have a favourite nature trail near my house. Within a 20 min walk, I already feel calmer. That project or email no longer bothers me as much and I notice that my mind has shifted with creative ideas to move forward.
Do this as long as it feels good and your time allows. When you have finished, be sure to check in with yourself to notice if you feel more relaxed or maybe even received some inspiration for your next meeting!
The first time I heard about ‘Chair Yoga’, it sounded crazy to me! But, the more I learned about it, the more I realized I had already been incorporating this simple practice into my daily life, though I didn’t yet have the language for it.
This wellbeing practice has saved me during long, busy days full of school-runs and administrative work. Rather than fueling up on caffeine, chair yoga is a supportive practice to cultivate real energy that lasts and requires minimal effort.
This chair yoga video below will give your muscles some love, reduce stress and help to keep your spine straight and aligned in your body. The best part if you are busy? No yoga mat required; only your chair and some comfy clothes!
Go here for the free video guide.
We stare at screens and through windshields for several hours each day. In fact, I once calculated my daily screen-time to be over 11 hours! This quick and easy micro-break of ‘Eye Yoga’ will allow your busy, hard-working eyes to rest for a few nourishing moments of self-care as you show the windows of your soul some love, wellbeing and appreciation.
Step 1. Place the palms of your hands together in ‘prayer’ mudra while joined together at the chest.
Step 2. Rub your palms together to create some heat.
Step 3. Take a deep breath in, close your eyes and place your hands over them. Repeat this deep breath three more times.
Step 4. Complete your practice with gratitude for all your eyes do for you each day.
Bonus idea! Spritz, burn or diffuse a calming essential oil (such as lavender) somewhere near you before you start. Breathe in the comforting smells to ground and relax you.
Just as the previous practice, check in with yourself when you have finished. Observe how you’re feeling after the practice in comparison to before. Then, ask yourself where you can incorporate this mindful moment of ‘Eye Yoga’ throughout your busy day.
Click here for video resources!
Megan Ashby Sewell
Yoga & Meditation Teacher
Remember, I am merely a guide to support you on your journey! Always listen to your body and consult your health practitioner before starting any new health or nutrition regime.
- Anuttara Ashram – lessons learned from yoga teacher training
- https://www.allinahealth.org/healthysetgo/move/five-benefits-of-chair-yoga-an d-six-poses-to-get-started
Megan Ashby Sewell is a certified Yoga & Meditation teacher, and a student of holistic nutrition. She is also a mom, a book worm and an avid hiker.
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