Self Care for FALL!
As we move into Fall - I like to think about this time as “letting go” and “shedding”. For me I try to connect more into self-care and quiet moments as summer begins to shift away.
Fall for me is a time for change and renewal; however it can also be very constant with change in routine - back to school - shift in weather & energy etc.
So… sharing 5 gentle self-care reminders for you this Fall! ENJOY!
1. RELAX YOUR SHOULDERS
How do your shoulders feel?
Gently roll the shoulders away from your ears
Notice: Are you currently hunched over or tensing your shoulders? Loosen them by rolling backwards and forwards a few times.
Check in: How do you feel (without judgement - HOW DO YOU FEEL?!?)
2. TAKE THREE DEEP BREATHS
Wherever you are focus on your breath
Breathe in for four seconds (through your nose)
Exhale for four seconds (through your nose OR deeply through your mouth)
Repeat for about 10 breaths
Check in: How do you feel (without judgement - HOW DO YOU FEEL?!?)
3. COME BACK TO THE PRESENT MOMENT
In the words of Jon Kabat-Zinn:
"Just watch this moment, without trying to change it at all. What is happening? What do you feel? What do you see? What do you hear?"
Place to the to-do list at the side (it will still be there after this check in…)
Go back to your shoulders: Where are they in space? Do you need / want to adjust?
Check in with your body: How does it feel? Are there anything shifts you might like to make?
Ask yourself:
What do I feel right now?
What do I see right now?
What do I smell right now?
What are a few things I can see right now?
How does this all make me feel in this space?
Once again… check in: How do you feel (without judgement - HOW DO YOU FEEL?!?)
4. FOCUS ON WHAT YOU CAN CONTROL
Three things you can control…
Your attitude
Your effort
Your actions
If something is out of your hands for now, think about what you do have control over. Put your effort towards those things for the time being.
Don’t be afraid to step back from something and go back to it when you have a different frame of mind and different level of energy to connect into your attitude, effort and actions.
Before moving on… check in: How do you feel (without judgement - HOW DO YOU FEEL?!?)
In this area really focus on how you are feeling as you shift into focusing on what you can control
5. TAKE THINGS ONE STEP AT A TIME
Whatever's on your to-do list right now, break it down into manageable steps. You don't have to do everything at once. Get things done by focusing on one task at a time.
Find something that works for you and your style
For me I need a large calendar to plan our schedules + meals + activities. This may be overwhelming to others, but this makes me feel like I know what I need to accomplish and makes it manageable for the day / week / month
Go back to your other 4 steps - take it 1 step at a time by ensuring body & mind are feeling connected
Check in: How do you feel (without judgement - HOW DO YOU FEEL?!?)
These check in’s within each step might be silly - BUT acknowledging how your feel as your work through different areas will support you in knowing what works for you and what isn’t working for you!
Which of the 5 techniques are you going to add to your daily routine?