Let me first preface this by sharing that this is by no means a prescription for everyone, nor a suggestion that every day I manage to religiously complete my 5 rituals, nor that if you do them you will immediately feel great and your whole life will change for the better (although it might š).
Rather, over many years of seeking in the space of wellbeing, mental and physical health, and yoga, these are 5 things that could be both simple and helpful to add into your days where you can. I know that on the days I follow this recipe, I inevitably feel better, more connected to both myself and others, am more productive and focussed, have less discomfort in both body and mind, and thus if I could I would, do them every day šš½.
Over the recent past few years, with new motherhood, running a business, and generally navigating life (hello Covid!), I have struggled with poor sleep, digestive issues and self-diagnosed anxiety amidst many more challenges of being a multi-tasking mum-preneur. I have sought help from many fields and some very bright minds and hearts, and as such here offer a very basic suggestion of some things that could provide support, and when combined, can create a pretty amazing result. See how you, go and let me knowā¦
1. Daily Exercise
See, I told you it wasnāt groundbreaking news š But, I have noticed that on the days where I make movement a priority early on in the day (ideally first thing!), whether it be a morning yoga practice, going for a walk or jog in the great outdoors, or sneaking in a quick workout whilst my little one has his breakfast, it has not only all the wonderful effects of waking me up and flooding my body with feel-good hormones, but also eases my mind as movement has been ticked off my list first thing. Do you ever notice if you donāt do it first thing it plays on your mind all day long?? If you havenāt yet given it a try, a morning yoga practice is always my go-to when the time and space are available. (If this is inspiring you already, book your next morning practice at YC here!)
2. Drink Water
Again, a no-brainer, right? But when was the last time you actually made sure you were sipping water all throughout your day? Weāre so busy that we tend to wait for the red light of thirst to warn us, but as we all know, that is often too late. I have noticed myself mistaking thirst for hunger, being not used to drinking enough water and thinking what I need is a snack rather than half a glass of H2O ā anyone else?! Herbal tea is a nice alternative too, especially in colder days and months where water isnāt quite as palatable. We are made up of approximately 60% water, so find a way to remind yourself (smart-phone alerts anyone?!) and make sure you hydrate ā your body, mind and spirit will thank you for it šš½
3. Less starchy/processed carbs + more greens
If you have ever had digestive issues or problems with energy levels, it is a great idea to look a little deeper at your diet. I found an amazing nutritionist through a mutual yogi friend - Nutritionelly ā who specialises in gut health as well as plant-based diets ā a total win for me! What we discovered was (surprise, surprise) I was eating more starchy + processed carbohydrates than I needed in my body, and not quite enough of the good stuff ā leafy greens. But who is, you might ask?! What I loved about Ellyās approach was that the protocol was to do what you can, no hard and fast rules, but rather more focus on what to include at mealtimes, rather than what we had to avoid. A much healthier and more positive approach I found. My takes from Elly ā more plant-based proteins, more good fats, and much more veggies. Smoothies are an absolute go-to of mine now, and theyāre packed with much more than just fruit (head to the YC Blog for one of my favourite recipes).
4. Yoga Nidra = Yogi nap time
Are you a napper? I wish. I havenāt been for years, as Iām simply not able to switch off in the middle of the day to take a nap when I have āso muchā on my to-do list! What I do religiously however, is a 10-15 minute guided Yoga Nidra practice, known as āyogic sleepā, to rejuvenate body and mind when I hit that lunchtime or mid-afternoon slump. You can simply search ā10min Yoga Nidraā on YouTube, or a free App I use is called āYoga Nidra Liteā. Of course we have a range of amazing guided yoga nidra meditations on the Yoga Corner On-Demand Members Portal to explore. The best thing about yoga nidra? Thereās nothing required of you but to lie in Savasana, relax and surrenderā¦
(If youād like to give our On-Demand Portal a try, we offer the first 14 days FREE for any new member with no ongoing commitment. Click here to access your 14 Day Free Trial)
5. Meditate before bed
I love a morning meditation, but in my household, itās very rare that I have the peace and quiet I desire in very lively and unpredictable mornings! Thatās why I often now opt for morning exercise instead that isnāt ruined by interruptions!
But meditation as the last piece of your day has itās own unique and wonderful benefits. Meditation (seated!) before bed is an amazing way to clear and settle your mind, invite peace as you seek to settle into rest, and helps to complete the cycle of the day by processing, reflecting and moving towards a place of calm just before your head hits the pillow. Itās a different thing to a lying down meditation like yoga nidra, which can also help to relax the body and mind, but the results are certainly different.
I highly recommend sitting for this end of day meditation (with as much support as you like, even sitting in bed if youāre comfortable to!), as by sitting we are communicating to our bodies and minds that we are not quite ready for sleep, and as such this filtering, clearing and cleansing processing can take place. Donāt get too ahead of yourselves with high expectations here, even just 2-5 minutes can be so beneficial, so number #1 is - no pressure. You may surprise yourself and after that 2 or 3 minutes youāve relaxed into it and want to stay a few more moments before sliding into slumber.
Meditation has been proven in many studies to help reduce stress and anxiety, improve focus and concentration, help to manage ones emotions, and lastly, lead to better quality sleep. Whoās in?!
I hope that some or all of this can be of use to you. I certainly donāt get to these 5 things every single day, but I do know that if and when I do, life tends to run much more smoothly and with much more gratitude and awareness, and less stress and rush. Itās all a gift, and I wish you well on your journey of creating some daily rituals for wellbeing.
Iāll look forward to seeing you on the mat in studio, for Yoga Teacher Training, or online either Livestream of On-Demand soon.
Namaste
Amy xx
PS Look out for my upcoming 7 days of Meditation Challenge available online via Livestream and On-Demandā¦Coming soon!