Love and compassion are necessities, not luxuries. Without them humanity cannot survive.
– DALAI LAMA
Tamara Levitt guides this 10-minute Daily Calm mindfulness meditation to restore and reconnect with the present.
Practicing these exercises in solitude can be a great way to center and gain some peace of mind before starting your time alone. It is a way to offer yourself some love and compassion. You’ll find that it’s easy and that it can really help to create a sense of calmness. Be sure to keep an eye on the Breathe page as we’ll be adding more activities regularly.
The 5 senses or 5-4-3-2-1 practice is an effective way to manage mild to moderate episodes of anxiety. Focus your attention on the present moment by noticing:
5 things you can see 4 things you can hear 3 things you can touch 2 things you can smell 1 thing you can taste
Allowing yourself to relax and let go of memories, thoughts, and emotions can lead to a greater sense of peace and contentment. The ‘This Too Shall Pass’ meditation encourages you to keep an open mind and remember that everything is temporary.
Close your eyes and focus on your breathing. Breathe in as slowly, deeply, and gently as you can, through your nose. Breathe out slowly, deeply, and gently through your mouth. Some people find it helpful to count steadily from 1 to 5 on each in-breath and each out-breath. You should start to feel better in a few minutes. You may feel tired afterwards.
The 4-7-8 breathing technique, also known as the relaxing breath, is a great way to naturally soothe your nervous system. To start, it is best to do the exercise while seated with your back straight. As you become more comfortable with the breathing technique, you can do it while lying in bed.
Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise. Completely exhale through your mouth, making a "whoosh" sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight.
Connect to yourself and to the divine with Tina Turner – Beyond.
Take a moment with Tina as she reminds us of the importance of love and connecting with whatever form our ‘God’ takes.
This simple meditation could set the foundation of your awareness practice. It’s straightforward to learn and can be done in one minute or less.
To begin with, why not try dedicating just one minute to this form of meditation while you move around your home, such as between the kitchen and living room or outside to your car. As you become more comfortable with the practice, you could gradually expand this to include in your daily stroll.
As you wake up, take a moment to be mindful and welcome the day with an open heart.
Tamara Levitt guides this 10-minute Daily Calm mindfulness meditation to restore and reconnect with the present.
Feeling anxious? Grounding exercises can help to calm anxious thoughts and keep you focused and mindful in your environment. The 5-4-3-2-1 method is a grounding exercise that can be done almost anywhere and it doesn’t require any equipment or materials- just your brain! Take a few minutes to learn how to complete the exercise and then try it for yourself.
Tamara Levitt guides this 10-minute Daily Calm mindfulness meditation to restore and reconnect with the present.
Sometimes feelings of fear, excitement, or anxiety can cause your heart to race. If these feelings become overwhelming, this quick mindfulness exercise can help to calm your emotions and connect your emotions to your heartbeat. This exercise doesn’t require any materials and can be done in just a few minutes. Take a seat, get comfortable, and give it a try!
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