You're drained from a hectic workday. How can you use mindfulness to restore your energy?

mindfulness is about breath work but is not limited to it. To me mindfulness is more about being in the present infact living the present. 1) Brisk Walk/Run/HIIT Imagine this: you’ve been sitting at your desk all day, hunched over your computer, your back is sore, your eyes are tired. The last thing you want to do is move, but trust me IT WORKS. 2)Play with My Kid for 10-15 Minutes Why? Because playing with children releases endorphins, which are natural mood lifters. Now, this is where the real magic happens. I spend 10-15 minutes playing with my kid. Whether it’s a silly game of hide and seek, building the tallest block tower, or just goofing around, it’s pure joy. Kids have this incredible ability to pull you into the present moment

La respiración profunda es una práctica que se hace necesaria cada día para lograr diferentes objetivos: - Soltar la carga emocional - Aclarar las ideas y tu mente - Conectarte con lo que vives en el presente - Conectarte con tu cuerpo Si tuviste un día agitado esto te dara una perspectiva diferente y te ayudara a cambiar de energia. Practica la respiracion profunda, lenta y consciente 3 veces al día y tu vida cambiará

This technique involves focusing on your breath as you inhale and exhale, paying attention to the sensations as air enters and leaves your body. By bringing your awareness to your breath, you can anchor yourself in the present moment and let go of racing thoughts and distractions. To practice mindful breathing, find a quiet and comfortable place to sit or lie down. Close your eyes and take a few deep breaths to center yourself. Then, begin to breathe in slowly and deeply through your nose, feeling the rise and fall of your chest and belly. Hold your breath for a moment, and then exhale slowly through your mouth, releasing any tension or stress.

Spend quality time with your family and kids. Engage in simple, mindful activities like playing a game, reading together, or taking a walk in the park. Focus on being fully present, listening to them, and enjoying their company. Share a meal together, practicing gratitude by discussing the best parts of each other's day. These moments of connection can help you unwind and recharge.

After a particularly grueling day at work, I felt completely drained. My mind was racing with unfinished tasks and looming deadlines. I decided to try mindful breathing to calm my nervous system. I found a quiet spot in my home, closed my eyes, and began to focus on my breath. Inhaling deeply through my nose, I felt my abdomen rise, and then I exhaled slowly through my mouth. I repeated this for several minutes, and gradually, I felt my stress levels decrease. This simple practice helped me feel more relaxed and restored my energy. It reminded me that taking a moment to breathe mindfully can have a profound impact on my well-being.

What works for me is silence. While driving back from work and after coming home, I prefer to stay in complete silence. No talking, no music, no noise of any kind. This works like a detox for me and reenergizes me. Having said that; stress and stress coping is very individualistic. What works for one may not work for others. It is important to figure out what works for you personally.

Cuando activas tus 5 sentidos logras conectar tu mente y tu cuerpo, desconectas tu sistema nervioso de los estímulos generardores de estrés y lo conectas con la vida que pasa frente a tus ojos, activa tus neuronas y evocas emociones diferentes. Con esta práctica puedes bajar los niveles de cortisol y tomar conciencia de otras cosas que están pasando diferentes al trabajo.

One evening, after an exhausting workday, I felt disconnected and overwhelmed. I decided to engage my senses to bring myself back to the present. I chose to focus on the sense of touch. I sat on my couch and concentrated on the texture of the fabric, the softness of the cushions, and the temperature of the air on my skin. This sensory focus anchored me in the present moment and helped quiet my racing thoughts. By simply tuning into my senses, I found a sense of calm and renewal. This practice taught me the power of sensory focus in restoring my energy and grounding myself.

El escaneo corporal es una práctica que trabaja la conciencia corporal. Las emociones se alojan en tu cuerpo y lo impactan y si estas tensiones no se liberan pueden posteriormente traer dolores musculares o cualquier dolencia. En mi caso me gusta trabajar la conciencia corporal de diferentes formas: - Repasa u cuerpo por cada area(piernas, cadera, cuello, espalda, etc) y sintiendo cad a parte de ti preguntate como se siente esa parte de tí y con que situación está conectada esa sensación. Agradece la información y suelta esta tensión. -Baila una canción que genere emociones positivas y conectala con tu cuerpo expresando estas emociones. -Camina o trota pidiendole a todo tu cuerpo que suelte aquello que ya sintio y ya no necsita.

Am anfang kann es schwer sein, die Aufmerksamkeit rein auf die Wahrnehmung zu lenken, ohne in Bewertungen zu verfallen. Mit zunehmender Praxis wird dies jedoch immer einfacher und hat dann eine besonders gute Wirkung, da man so den Kopf freier von Sorgen bekommt. #bodyscan #stressmanagement

After a particularly stressful day filled with back-to-back meetings, I felt tense and exhausted. I decided to try a body scan to release some of the pent-up tension. I lay down in a comfortable position, took a few deep breaths, and then began to focus on different parts of my body, starting from my toes and moving up to my head. As I brought awareness to each area, I noticed areas of tightness and discomfort, allowing myself to acknowledge them without trying to change anything. By the end of the body scan, I felt a profound sense of relaxation and my energy was noticeably restored. This experience highlighted the effectiveness of the body scan in promoting relaxation and reducing stress.

During the body scan, where you feel tension, soreness or any other discomfort, you could try imagining you are filling the place totally with your energy, drawing energies back to you from where ever in the world it might be scattered. You might feel more relaxed, less tension and soreness. Could be a great way of healing yourself. At the same time, breathe in through the nose, and concentrate on slow extended exhales. Maybe imagine to have a straw between your lips, and exhale for as long as you can. This will help your nervous system to relax. If you want to enhance it even more, try holding your breath for a bit, and the repeat it again, soft inhale through the nose, extended exhale... hold your breath. Enjoy!

I highly recommend taking a walk in a park/ nature to let go of the workday. Enjoy a silent walking meditation and connect to your senses while grounding your body. Or… the legs-up-the-wall yoga pose (Viparita Karani) which helps decrease pain and is restorative for your nervous system. Lay on the ground with the lower half of your body up against the wall, so you look like an “L”. Keep your arms straight out, or beside you, with your palms facing up. And BREATHE. When your legs are stretched up the wall and are higher than your heart, gravity can help the circulation of both blood & lymphatic fluid. Give this pose a try for 5-20 min.

Ich kann Yoga empfehlen!! Durch die Kombination von Atemübungen, Meditation & k?rperlichen Asanas werden K?rper & Geist beruhigt. Das bewusste Atmen hilft, das Nervensystem zu entspannen & den Geist zu fokussieren, was sofort Stress reduziert. Die Muskeln werden gekr?ftigt Verspannungen gel?st wie auch die Durchblutung gef?rdert, was zu einem gesteigerten Wohlbefinden führt. Meditation & Achtsamkeit im Yoga helfen Gedanken zur Ruhe zu bringen sowie die innere Balance wiederzufinden. Dies führt zu einem Gefühl der Erneuerung und Klarheit. Das ist nach einem langen Tag besonders wertvoll! Regelm??ig praktiziert f?rdert Yoga die allgemeine Stressresistenz sowie eine positive Einstellung, was langfristig zu mehr Energie & Lebensfreude führt.

One afternoon, after hours of sitting at my desk, I felt completely depleted. I decided to incorporate mindful movement into my routine. I began with some gentle stretches, paying close attention to the sensations in my muscles and joints. I moved slowly and intentionally, focusing on the stretch and the strength in my body. This mindful movement not only relieved physical tension but also brought me into a meditative state, helping to recharge my mental batteries. By the end of my stretching session, I felt more energized and ready to tackle the rest of the day. This practice reminded me of the power of mindful movement in restoring energy and reducing stress.

I incorporate Tamara Levitt's "gratitude countdown." When negative thoughts are swirling in your mind, pause and start listing 10 things (you can come up with your own count), backwards for which you're grateful. Even if they're generic like my family, my health and my job, which are all super important, engaging in this practice regularly, will help you to appreciate less obvious things in your life and will help you to cultivate positivity.

A pesar de cualquier dificultad que se presente en tu vida, siempre encontraras cosas, personas, lugares y experiencias para agardecer. Vivir es un regalo, detente cada dia y agardece un listado de cosas lindas. Agradece lo que aprendes, agradece lo que dejas atrás, agradece lo recibido a lo largo de tu historia, el amor, la salud, el conocimiento, todo tiene un sentido y es una invitación para seguir explorando la vida.

After a chaotic workday, I found myself feeling overwhelmed and stressed. I decided to take a gratitude pause to shift my mindset. I sat quietly and thought about three things I was grateful for that day. I reflected on a kind gesture from a colleague, a productive meeting, and a delicious lunch I enjoyed. Focusing on these positive aspects helped shift my perspective from exhaustion to appreciation. This simple gratitude pause boosted my mood and resilience against stress, reminding me of the importance of cultivating gratitude in my daily routine.

One particularly hectic day left me feeling utterly exhausted. To unwind, I decided to use a visualization technique. I closed my eyes and pictured a serene beach at sunset, with the sound of gentle waves, the warmth of the sun, and the smell of the ocean. I immersed myself in this mental image, incorporating all my senses. This mental escape provided a brief respite from the day's stressors and left me feeling more peaceful and energized. This experience demonstrated the power of visualization in providing a mental break and restoring my energy.

For me what works, is gratitude and a sense of fulfillment, which I receive from being 100 % involved with my work. I have come to understand that when one is doing what one loves, Work no longer remains as work but becomes a playful endeavour towards meaning and joy.

I would combine the visualization or guided imagery with calm breathwork that calms your mind while having entrainment music to help me guide the breathwork rhythm. The guided visualization, could be about a calm safe place, or maybe better, on gratitude and feeling that you belong... Before the breathwork meditation, I would do some body work, maybe shaking or dancing so that most of the built up stress is already out of my organism.