Before you start:
- Slip into comfortable clothes
- Turn on a chill playlist; slower song with 60-80 beats per minute tend to be calming
- Open the timer app on your phone, change the default notification sound to be something more calming, such as ripples, classic crickets, or harp on iPhone
Phase 1: Stretch
Total time: 5 minutes
Take five slow breaths in each stretch and complete the following sequence two times:
- Upward stretch: interlace hands and press palms to the ceiling
- Forward fold: Bend knees slightly and bend forward from your hips, allowing your head to hang
- Butterfly pose: Sitting down, bring feet together and allow knees to fall outward, then lean forward
- Child’s pose: Sit with your shins under you, knees separated and toes together. Rest your forehead on the floor in front of you
Phase 2: Nourish
Total time: 10 minutes
Heat up some water with lemon and honey or a cup of green tea. Water supports the release of endorphins, while green tea contains anxiety-reducing theanine. While you enjoy, make the rounds to water all your plants.
Phase 3: Create space
Total time: 5-10 minutes
Choose one small area that can be organized in less than ten minutes: make your bed, do the dishes, or organize one drawer. Research shows that a more organized space reduces stress.
Phase 4: Massage your scalp
Total time: 5 minutes
Take a few drops of hair oil or a scalp mask and use your fingertips to massage in circular motions. Gently tug at the roots of your hair and alternate between using the pads of your fingers and your knuckles to stimulate the scalp.
While you massage, list:
- 3 things you’re grateful for
- 3 things you love about yourself
- 3 hopes for the day
Phase 5: Cleanse
Total time: 15 minutes
Run yourself a bath or pop into the shower to wash out your hair oil or mask. Add a few drops of jasmine or lavender essential oil and take a deep breath. Studies show that these scents can reduce anxiety by targeting the same area of our brains as anti-anxiety medication.
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