Un-Busy Mindfully

Follow along with these gentle reminders to un-busy in a mindful way.

Maryellen practices breathwork at Open Up studio

Long Exhales

Did you know that we could be expanding our breath capacity by focusing on our exhales? A deep inhale can wake us up and build awareness, however that our inhales may be cut short if we aren’t exhaling completely. Follow the below steps to lengthen Exhales.

1. Find a comfortable position seated, reclined, or on your side.  

2. Breathe and observe

3. Practice counting breath

1. Inhale for 5

2. Exhale for 7 

3. Repeat 5-7 times

4. Return to a natural breath pattern and observe

Tea Time

Rejuvenate with an herbal and non-caffeinated warm beverage. Embody the process of making a cup of tea and resist the act of multitasking in your kitchen while doing it! Boil a kettle of water, select a tea, pour the hot water into a cup that brings you joy, and watch the tea steep. Enjoy each pleasurable sip of your mindfulness practice. 

Soothing Sounds

We are often surrounded by lots of noise. Whether it’s outside, in the background, or our inner dialogue, take a moment to purposefully shift your surrounding sounds to create calm. 

1. Set your alarm clock to sounds of nature

2. Place your phone on do not disturb for an hour a day

3. Edit calendar reminders to only signal a ping when necessary

4. Create a playlist with specific songs or sounds that soothe you

5. Hang chimes outside your window to naturally create sound from the outside air

Winter Wonderland

Wintertime is slow and still, witness nature’s true expression by taking time to be outside. ‘Tis the season to thrive with mindful exercises that help you feel good on the inside. Bundle up and move outside, destination-free and with space to observe winter’s magic. 

Students at Pittsburgh Public Pioneer practice rest

Rest 

The biggest act of self-love can be experienced by doing less. Find yourself scheduling chunks of time to fill with rest. 

1. Daytime naps are a refreshing reboot for our overall health. Our bodies and brains are consistently stimulated, power down with a moment of rest. 

2. Restore with gentle and supported yoga poses. If you find it challenging to nap, 2-3 restorative yoga poses held for 3-5mins each can help support a positive effect on your nervous system and stimulate healthy digestion. 

3. Balanced breathing is a reminder to focus on the breath. Exhaling 4 counts and Inhaling 4 counts, signals a rhythm shift that feels un-busy and calm.

4. Squeeze anything soft to release tension. Bear hug a soft pillow, blanket, or stuffed bear!

5. Relax with a pet of your own or a therapy pet that is trained to help reflect back calming behaviors. Both the animal and you will benefit from soothing touch and connection.