Who’s getting a bit hot under the collar?
Take a few moments to check in to see what impact the hot weather is having on you. It is easy to become dehydrated and over heated which can give rise to stress and anxiety as well as reducing tolerance levels.
How are your
• energy levels?
• sleep quality?
• emotional state?
Here are a few Debbiemindful tips for keeping cool in the summer weather ...
• slow down and pace yourself
• take a drink of water with a pinch of good quality salt (Celtic or Himalyan) to improve your electrolytes
• ask yourself do I really need to do this now or can it wait for a cooler time
• reduce commitments and manage expectations
• make some mindful, gentle stretches to start and end the day - child's pose is a great pose to practise before going to bed as it is a restorative pose which calms the mind and relieves tension in the back and neck
• sit in a chair with your feet in a bowl cool water while meditating
• spritz your face with refreshing mist and relish the cool feeling on your skin
• wrap a waterproof ice pack in a tea towel and pop it in your bed to cool your sheets
• find a shady spot with a gentle breeze to sit and observe the wildlife
• take a cold shower to awaken your senses, enhance your mood, and strengthen your immune system
• do some forest bathing by taking a slow walk in some woods, stopping to admire the shape and size of the trees, studying the leaves and noticing the colours, shadows and movement
• visualise a cold, snowy scene and see if you can really have the sense of being in this place
• listen to a meditation of the ocean or gentle rainfall
• think kind thoughts about yourself and your loved ones to promote compassion
• practise the cooling breath (Sitali pranayama) to calm the mind and cool the body. You do this by breathing in through your rolled tongue (or through your teeth if you aren’t able to roll your tongue this is Stikari pranayama) to create a cooling effect for the mind and body.
◦ Sit in a dignified posture, ground both feet and relax your shoulders, close your eyes for a moment and bring your awareness into your body. Make your spine tall and relax your chin.
◦ Inhale deeply and exhale slowly through your nose. Bring your awareness to your breath and to your body.
◦ Curl your tongue lengthwise into a taco shape. Stick your curled tongue out between your pursed lips. Or gently bring your lower and upper teeth together and open your lips as much as possible.
◦ Inhale through your rolled tongue as if you were sipping in air from a straw. Or inhale through your closed teeth while making a soft hissing sound. Try to keep your tongue pressed to the bottom of your mouth while you do so.
◦ For both variations, release the shape in your mouth and exhale slowly through your nose.
◦ Repeat for at least five times or until you notice a difference.
I hope these suggestions are helpful. Please feel free to add any other tips or comments below ...
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