Please be on the look out for the following upcoming articles: "How to Not Feel like a Fraud at Work," "How to Speak to Your Boss Without Losing Your Cool," "Mindful Ways to Manage Conflict at Work."

Also, be sure to email me if you would like to be added to the Blog Updates List to be notified when new blogs are published. Send me a message with the email you would like me to send updates to, with "Blog Updates" in the subject line. 

10 Tips for Relaxing a Restless Mind

1.  Tense Your Muscles! Starting with your feet and working your way up your body, tense each muscle group for 5 seconds then let go. Squeeze the muscles in your feet 2 times, then your calves, thighs, etc. Notice the sensation in each body part after the release.

2.   Notice Your Surroundings. Listen to the noises around you- can you hear out the window or the air vent? Feel the textures surrounding you, notice the scent (clothing, soaps/lotions, etc.), and look at the shapes and colors around you.

3.  Imagine You Are in Paradise. Paint the scene using your senses to fully imagine you are in a picturesque paradise like relaxing on a beach. Feel the sand beneath your feet, hear the waves crashing on the beach, sense the ocean spray, listen to birds squawking overhead, smell and taste the salty air.

4.  Write It Down and Leave It Behind! Whatever is on your mind, whether it is your growing to-do list or events from the day, write it down to revisit at a later time and give yourself permission to stop thinking about it. You can end your day leaving these notes behind and pick them up the next day.

Get your mind to stop racing from stress by following these easy steps. 10 Tips for Relaxing a Restless Mind

Ever wonder why the term “mindfulness” comes up often with wellness and therapy? It turns out that finding ways to be mindful, or present in the moment, can have health benefits like lowering blood pressure, calm emotions like stress, anxiety & anger, and can help you feel centered. Use these tips to give yourself a little peaceful break in your day, or to help fight off panic attacks. 

1. Count with your senses. Look around the room and list in detail 5 different objects you see. Name 4 different textures you feel right now (the cushion of your chair, your clothing, your feet in your shoes…). Name 3 things you can hear (an air vent, cars outside the window, a clock ticking…). Name 2 things you can taste. Name 1 scent you smell. 

2. Do the math! While driving in the car notice the numbers around you on speed signs and license plates. Do simple math with each by adding 4 and 5 on a 45 mph speed limit sign. 

3. Stop and smell the roses. Literally walk outside and stop at any plant or flower. Take a moment to smell the plant, feel the texture of it, and look closely at the details of each leaf/petal/branch. 

Train yourself to feel more centered and calm with mindfulness 7 Simple Ways to Be Present in the Moment

Previously, I explained how mindfulness meditation can benefit everyone and why we should all take a moment to fully be present to recharge ourselves. If you missed it, you can read Part 1 here. Here are some common questions about meditation and how to get started.

• What if I can’t do it? Our minds have been trained to think constantly and multitask. Often people think they aren’t capable of shutting off their thoughts. There certainly is a learning curve, but you are capable! 

  Meditation benefits your health, mind, body & emotions. Mindfulness Meditation Part 2