Feeling like sh*t is gonna hit the fan on a daily basis? Yup, me too. It’s been a journey for me over the years (and I’m still traversing it) especially starting up my own biz, being a mom of two amazing kids, a good partner to my husband, a connected friend, and all the other roles I play in life. Mindfulness is a rather overused term these days, so I get it if yet another POV on the practice has you rolling your eyes. This is definitely NOT clickbait from a so-called “expert” but rather from someone who’s walked her own path and wants to share a few things that have helped (and are helping me) along the way. If that’s cool, and you’re still with me, then we’re going to explore four key techniques like deep breath work, meditation, grounding exercises, and framing concepts to help you get out of your head and into the present moment. If you’re like me – that busy Mama seeking balance in busy cities like Charlotte and beyond – then I’ve got the plan.
Practice Breath Work for Instant Calm
Breath work is a powerful mindfulness tool that can help you regain focus and reduce anxiety. By simply paying attention to your breath, you can calm your mind and bring your attention back to the present moment. Here’s how to get started:
Try Box Breathing: Inhale for four counts, hold for four, exhale for four, and hold again for four. Repeat several times. I use this when my head starts swirling as soon as it hits the pillow so I can relax both my mind and body while gaining restorative and much needed sleep.
Use Deep Belly Breathing: Place one hand on your chest and the other on your belly. Breathe deeply through your nose, filling your belly with air. Slowly exhale through your mouth. I love doing this at the beginning and end of a yoga or Tracy Anderson Method practice. You can also look into buying grounding breathwork tools like sound bath bowls or my personal favorite, Tracy Anderson’s proprietary HeartStone, which are weighted energy trainers bejeweled with rose quartz and her corresponding energy work subscription.
Practice Alternate Nostril Breathing: Close one nostril and breathe in through the other. Switch nostrils and exhale. Repeat several times for balance and calm. Do this in front of your kids the next time they test your patience!
Integrate Breath Work into Daily Life: Practice mindful breathing while waiting in line, during a commute, or before bed to build a daily habit. I even do this while giving my husband or the kiddos the 20-second hug. It’s incredible what slowing down, listening to your breath, and connecting with those you love can do for your cortisol and oxytocin levels.
Incorporate Meditation for Mindful Awareness
Meditation is one of the most effective ways to practice mindfulness. It encourages you to observe your thoughts without judgment and to develop a sense of inner calm and clarity. Here are a few meditation techniques to try:
Start with Guided Meditations: Use apps like Calm or Headspace to begin. Guided sessions can provide structure and help keep you focused.
Set a Timer for Short Sessions: Begin with just 5-10 minutes per day and gradually increase the duration as you feel more comfortable. Start small, think big…
Find a Comfortable Space: Create a quiet, comfortable space in your home where you can meditate without distractions. I love utilizing meditation apps or listening to a guided musical mediation from my playlists on Spotify and Apple Music while sitting in my infrared Clearlight Sanctuary Y sauna.
Focus on Your Breath or a Mantra: Concentrate on your breath or silently repeat a calming word or phrase to maintain focus. This can be something as simple as “I am not perfect, I am worthy” or for those of us practicing and connecting to our spirituality “Lord, calm the waves in my mind and comfort my heart with your presence.”
Move Your Body with Mindful Exercise
Physical movement is a great way to get out of your head and connect with your body. Exercise helps release endorphins, which can improve your mood and reduce anxiety. As a former collegiate athlete I need a physically challenging practice that won’t break my already (somewhat) broken body. I need to feel both the physical push and emotional release that soccer had once gifted me and I’ve found a few modalities that work for me. Here are some mindful exercises you can incorporate too:
Try Yoga: Yoga combines breath work, meditation, and physical movement, promoting mindfulness and flexibility. I found yoga after my youngest, Max, was born. My hormones were all over the place and yoga gave me both the inward and outward physical and mental support I needed to feel like a whole person again.
Go for a Walk in Nature: Walking in nature allows you to engage your senses and stay present. Notice the sights, sounds, and smells around you. The Japanese concept of Forest Bathing, “shinrin-yoku” is like a bridge connecting us to our senses of sight, hearing, taste, smell and touch. Have you ever noticed after a hike or stroll down the beach that you just feel at peace? It’s one of the simplest things we can do to reconnect to both ourselves and the world around us minus all of the distractions modern life throws our way.
Drop it Down Low: Dancing is a fun way to express yourself, relieve stress, and stay present in the moment. It’s a great way to connect to culture, to not take yourself so seriously, to feel intertwined with the music and let go. This is one of the reasons I love Tracy Anderson’s Method so much. She’s found a way to integrate music with movement that transcends just working out. It’s a practice that leaves a smile on my face every time and keeps me feeling like that Jersey Girl fist pumping at a club down the shore!
Engage in Strength Training: Focus on each movement and the muscle group you’re working on. This helps to keep your mind grounded in the physical task. Whether you’re in a yoga pose, working on a refined pilates movement, or plieing your heart away at barre class your mental connection to the muscle group you’re focusing to strengthen will translate into deeper mind:body connection and better results.
Use Framing Techniques and Grounding Exercises
Framing techniques help you change the way you perceive and react to thoughts and situations. Grounding exercises, on the other hand, bring your focus back to the present moment, helping you break free from racing thoughts. Here’s how to implement these:
Practice Reframing: When negative thoughts arise, challenge them by asking, “Is this thought helpful or true?” Reframe it in a positive light. Brené Brown is one of my favorite authors and social anthropologists. In her book, “Rising Strong: The reckoning. The rumble. The revolution.” Brené shares a helping technique both when spiraling thoughts arise and when you’re in conflict with another. Brené suggests we frame a spiraling thought or conflict with, “The story I’m telling myself is…” Imagine how much more effective we’d all be in stopping negative thoughts and conflict with our children, spouses, partners, family members, friends, neighbors because of this simple reframe. We’d likely have more connected, open, and honest relationships and I’m 100% here for that.
Try the 5-4-3-2-1 Grounding Technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This one is monumental. When anxiety and fear become overwhelming to the point of feeling physical paralyzation, 5-4-3-2-1 can bring you right back to reality.
Visualize a Safe Space: Close your eyes and visualize a place where you feel safe, calm, and happy. Engage all your senses in the visualization. Is it at the beach staring at the ocean, is it sitting in a field staring up at the clouds, is it wandering through a forest with the sound of a stream passing by? Whatever your safe and happy space is, find it and stay in the moment until you can feel the release.
Engage in Sensory Grounding: Hold an object in your hand and focus on its texture, temperature, and weight. This brings your attention back to the present. When the kiddos were little we gave them a tiny rock to rub with their thumb and it seemed to do just the trick when they were feeling out of sorts.
Netting it Out
By integrating these mindfulness techniques into your daily routine, you can begin to get out of your head and cultivate a sense of calm, balance, and presence. Whether you’re living in a busy developing city like Charlotte or even if you’re living the suburban life, these practices can help you navigate life’s challenges with greater ease and clarity.
Take the time to breathe, meditate, move, and ground yourself. You deserve it.
