1 minute + 2 tricks = a calmer mind

Its R U OK? Day today, and many of us will be checking in with colleagues and people we care about. I want to check in with you. How are you looking after yourself during this time?

So many of us feel frustration, uncertainty, anxiety, stress, overwhelm and worry right now. When our mental health is any of these states our bodies can become stuck in flight or fight mode. Without a circuit breaker, this can have negative health consequences.

One way to pull the hand-break on this state of being is to focus on the breath. That's another way of saying meditation. If your immediate thought was "oh no, not meditation, quick where's the back button" this is EXACTLY for you!

If you haven't tried meditation or are resistant to it, here I'll share two tricks that anyone can do in one minute. That's all it has to take. Its perfect for busy people, anyone who doesn't like to be still, anyone who can't stop the mind chatter, or anyone who thinks they need to learn to do it before they can try it. The best part is: its free. You can do it any time you feel called to, for as long as you need. No fancy app or expensive course required. No equipment necessary. You can do it anywhere.

Let's get started.

Settle into a comfortable position. You can be sitting on the floor cross legged or on a chair with your feet flat on the floor, hands where they feel comfortable (on the knees is good). Close your eyes or soften your gaze if you prefer.

Step 1: Ground. (breathe long, slow deep breaths - under a minute).

Why? What is it? Grounding is important as this is the moment to signal we've started a practice. Slow deep breathing signals to your body that you're safe and it can come out of flight or fight mode. Your parasympathetic nervous system activates and you'll begin to feel calm. You'll know when the time is right to move into step 2. Its a moment of feeling settled and a small sense of relief in your body.

Step 2: Focus on the breath (one minute)

What does this mean? Breath is comprised of three parts. The inhale, the exhale and the space in between. When we focus on the space in between we are kept in the present moment. Its an anchor for the focus. A hand-break for the spinning wheels of the mind.

During this, if you do find your mind wandering, its completely normal and its fine. Don't feel frustrated. Just notice the thoughts and bring your focus back to the breath.

When you're ready, open your eyes, take a moment of stillness before you return to your day.

That's it!

Still need more reasons to try?

Benefits include:

• better sleep
• better sleep can contribute to weight loss because cortisol sky rockets with stress and poor sleep creating a vicious circle
• balanced hormones
• sharper focus, leading to increased productivity
• better decision making
• the ability to cope with change and challenge increases

One minute is easy to factor into your day. You can make it as much of your daily routine as brushing your teeth. This can be done in the car, at work, school, or even just hiding in the bathroom if that's the only place you get peace if you're in lockdown (no shame!).

I hope this has inspired you to bring at least one minute of mindfulness into your day. Try it for a week and a little sense of calm will begin to creep into your daily life.

I'm using my lockdown free time doing yoga and meditation teacher training. I have a personal passion to make wellbeing accessible to everyone in the community, so if you have any questions or roadblocks let me know below. I'm happy to share the love.

Be safe, be well and remember to check in with your colleagues, family and friends today.