Have you ever laid awake at night not being able to sleep because you are too worried about not being able to sleep? Sounds silly when we say it out loud, but we’ve all been there. Maybe you’ve felt another stress — that of knowing you need to do something about your stress but stressed that you don’t have time to do anything?
Sound like you? Then you’re going to love these 4 ten minute hacks for calming an anxious mind.
1) SUN SALUTATION SESSION
The sun salutation is a classic vinyasa flow that can serve either as a warm up for a full yoga session or can be practiced on its own. Whether you are a yoga aficionado or a total beginner, the sun salutation flow is great for calming the mind. It is essentially a series of postures that bring awareness to the entire body, and puts emphasis on breathing. Depending on how many times you choose to repeat the sequence, you can complete this in 5-10 minutes. By focusing on your breath, you are able to calm the mind and silence your worries while mindfully moving your body.
Check out this Sun Salutation Instruction video that walks you through the full sequence of yoga postures.
2) GUIDED MEDITATION (10 mins with headphones)
Sometimes meditating the monkey brain away can take more than 10 minutes, which is where guided meditations step in. Unlike your own silent meditation, guided meditations are typically experienced with headphones so you can block out all noise except the voice of the guide. According to gaiam, “Guided meditation is a state of relaxed concentration invoked and led by another party. … the purpose is to achieve mental, emotional and physical healing and stress relief.” We’d say we can all find 10 minutes for that!
Here are some of our favorite 10-minute guided meditations:
- 10-Minute Meditation For Anxiety
- Guided Meditation & Mindfulness Meditation for Beginners (ok, this one is 12 minutes, but who’s counting?)
- Daily Calm | 10 Minute Mindfulness Meditation | Be Present
3) 10 MINUTES OF MINDFUL NOURISHMENT
Food is one of the great ways we nourish our physical and mental health, yet how often do we slow down and be truly mindful of the experience of eating? Preparing and eating a meal is a great time to practice mindfulness and calm anxiety, especially because it is a habit you can build into your daily life. By connecting us to our senses (smell, taste, touch) we become grounded in the present moment, which is key to reducing anxiety. Here are some ways you can practice mindful eating:
- Take a moment of gratitude before digging into your meal and making yourself a drink
- Spend time smelling your food before putting it in your mouth
- Slow down your eating, chewing slowly and noticing the flavors that touch your taste buds with each bite
- Visualize the good your steaming cup of LonoLife bone broth is doing to your body as you savor each delicious sip
4) GROUND YOURSELF IN NATURE
You probably don’t need science to tell you how a walk on the beach, through the forest, or even in the local park can clear your mind and make you feel calmer, but being connected to the the vast supply of electrons on the surface of the Earth has been scientifically proven to make you feel better. According to the NIH, “Emerging evidence shows that contact with the Earth—whether being outside barefoot or indoors connected to grounded conductive systems—may be a simple, natural, and yet profoundly effective environmental strategy against chronic stress…” So throw off your shoes and take 10 minutes to connect to the earth’s surface, whether that means walking around your own backyard or taking your dog for a quick walk on the beach, by the lake’s edge, or anywhere else you can connect with nature.
These are, without a doubt, anxious times. But by taking just 10 minutes to practice one of the above ideas, you will hopefully be able to keep your anxiety in check and take back control of your day.
Cheers to a little more Zen in your day!