1. Body Scan - Explore Your Body and Mind
A body scan is a very effective meditation practice that helps you bring awareness and attention to your body in the present moment. It is important we give ourselves the time and space to simply feel how we feel. We rush so much that we ignore the sensations and tensions in our very own bodies. If we fail to at least recognise these feelings we fail to appropriately deal with them and they just build and build.
How to do a Body Scan?
- It can be done by either lying down on your back with your legs and arms spread out or simply sitting in a chair in an upright position.
- Don't worry about how long it takes, whether it is 5 minutes or 30 minutes, just slowly work your attention up from the toes to the head, stopping in and saying hello to your knees, thighs, lower back, shoulders, arms and the rest, just being aware of any pain, tension, warmth, coolness and whatever else pops up.
- Pay attention to these physical sensations, don't judge these feelings and don't try to change them, just be aware of them. If your attention waivers just notice the intruding thoughts and come back to your body.
A quick body scan is very effective in reducing our worries, fears, pains, tensions and extremely effective in increasing our clarity, focus, energy, productivity and motivation. Our body and mind is directly related in every single way, by spending a few moments with ourselves we create a habit that allows us to become aware of any tensions and discomfort before they do damage over and over again.
2. Go Technology Free and Connect to Something Else - You
We all need a technological detox; we need to throw away our phones and computers instead of using them as our pseudo-defence system for anything that comes our way. We need to be bored and not have anything to use to shield the boredom away from us. We need to be lonely and see what it is we really feel when we are. If we continue to distract ourselves so we never have to face the realities in front of us, when the time comes and you are faced with something bigger than what your phone, food, or friends can fix, you will be in big trouble.
- Spend one of the next two nights this week without the aid of your phone, TV or laptop. If you need to use your computer or phone tonight set aside tomorrow night as your designated "Tech Free Night." If you need it tomorrow then make tonight your chance to detox and refresh.
- We all need a technology detox and one night is a great way to see just how much we depend on it
- Just observe how you feel, when you have a moment of boredom are you unconsciously reaching for your phone?
- If you're feeling a touch lonely are you grabbing for the remote?
- One night is not too hard to ask for especially when it is critical that we cultivate a strong relationship with ourselves, and constantly depending on something else is an extremely unhealthy habit.
- This also gives us the added bonus of re-connecting with ourselves, something which we need to do more and more of.
3. Stretch Yourself and Try Something New
Try one thing that scares and stretches you. By scaring ourselves, challenging ourselves and continually putting ourselves in new situations we get to explore what makes us tick, we get to see how we feel and why we feel it. Being scared can be great, being nervous and having a sense of fear shows us we are alive and if instead of running away from these things we are consciously aware of them - they can transform our lives. When fear comes knocking at our doors again we are now better placed to understand why and where it comes from and have more appropriate ways to deal with it rather than running away or trying hard to ignore it.
How to Stretch Yourself?
- Just try to do something that tests your boundaries and limits.
- Try something new.
- Try something outside your comfort zone.
- Whether it be trying a head stand, taking a cooking or language class, jumping into the ocean with surf lessons or just jumping into the ocean, saying hello to that person you always walk past or that person across the aisle in the shops.
- To help you on your path we recommend:
a) Talk to someone new: That old guy who swims next you at the pool. Anyone at your local cafe. Simply say hello to anyone who walks past. How was it? Do you feel more confident? Does it feel natural? How did they respond? Can you expand on this and transform a simple hello to a conversation? Were people receptive?
b) A Headstand: See video.
4. Curiosity Challenge - Find Your New Eyes
"We need to be curious, and we are by nature, but somewhere along the way we lost this natural curiosity for new things and replaced it with accepting what was laid out in front of us." Be curious and look a little differently at the normal things you do every day.
What do you eat for breakfast or lunch? Do you know what's inside what you eat? Where is it made? How is it made? What are the health benefits? Why did you start eating it? How well do you know your work colleague or friend? Ask them a different question. Walk a different way home. Set your alarm for one minute earlier or five minutes later. Eat something different, try a new cafe, a new restaurant, try to not eat when you're hungry - how do you feel? Sit at a new place, talk to a new person, be curious.
- Look at something you looked at yesterday and make a list of the things you didn't notice about it before. What is it? What's new?
If you require further information or assistance of any kind you can contact us via our Facebook group, email, WhatsApp or Skype.