With all that is going on in the world right now, things can feel pretty stressful. Alongside work and training, it’s important to carve out at least a few minutes for yourself every day. One way to really make the most of your ‘me time’ is by practising mindfulness.
Mindfulness can be done at any time of the day, but practicing a mindful morning can set you up well for the day ahead. You can do this either through setting aside a few moments of calm, meditation, or practicing yoga, but it basically means taking the time to really notice any thoughts you may have or any sensations in your body.
How to practice a mindful morning
Yoga teacher, Jen Landesberg says that practicing a mindful morning plays a big part in her routine, and has shared some of her favourite poses for starting the day with clarity and good vibes.
Place one hand on your chest and one on your belly space. Inhale into your lower belly, then your ribcage, and then your chest (all in one breath). You should feel the belly expand in the bottom hand, then the ribcage expands out and then feel the chest expand in the top hand. As you breathe out, focus on sinking the chest, the ribcage and then the belly. Jen recommends at least 10 rounds.
Sit on a cross leg position. Place you forearm down by your side and extend the opposite arm over to that side. If your sitting bone is lifting when your forearm drops then only slightly bend into that arm rather than dropping it all the way down. Hold for 3-5 breathes on both sides.
Seated figure of four
Sit at the edge of your bed. Place your ankle above the opposite knee. Keep your elevated foot flexed and then gently press your lifted knee towards the ground. Hold for 5 breathes on both sides.
Sit with your legs extended in front of you. Cross your right leg over and place your foot next to your left thigh. Bend into your left knee and position your left ankle next to your right bum cheek. Try to keep your sitting bones down. Hold for 5 to 10 breathes on both sides.
Grab your PJ top or hoodie and roll it into a strap. Grab the opposite ends. Begin to lift your arms keeping your shoulders down and your ribs in. Try to move your arms in a full circle so they end up behind your back. Go forwards and backwards, inhaling as your lift and exhaling as you lower. I like to do about 5-10 of these.
Jen wears our Essentials Leggings and Bra, and Essentials Hoodie.