Exercise: Mindful Monday: Writing and releasing How: “Start your Monday with reflecting on the weekend or week ahead. Close your eyes and take 1 (one) minute of controlled breathing.Open your eyes and write down a stressful thought or task you have been avoiding.Acknowledge it, come up with a plan to address it or immediately deal
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Exercise: Mindful Monday: Breathing with Half-moon stretch How: Start Position: Drop your arms down by your sides, lengthen your spine, and relax your shoulders away from your ears. Turn your palms outward. Inhale (Upward Semicircle): Breathe in slowly and deeply through your nose. At the same time, float both arms straight out to your sides
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Exercise: Mindful Monday How: Mindful Monday: 5-4-3-2-1″5 – See: Acknowledge five things you can see around you. Notice details like color, shape, or texture, such as a cup, the sunrise, or a plant. 4 – Feel: Acknowledge four things you can touch. Focus on physical sensations like the ground beneath your feet, the comfort of
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Exercise: Slow inhale Focus How: While standing (or sitting), Pause and Focus on extending your inhale gradually. Keep exhale related and shoulder down. Maintain still posture. Aim for 4-6 minutes, every hour. Equipment: A simple exercise mat is suitable. Exercise Mat
Exercise: Breathing: The 4-7-8 How: Can be performed while sitting or standing. While upright, inhale for 4 counts, hold for 7, and then exhale for 8. Relax your shoulders and your mind. Equipment: A simple exercise mat is suitable. Perform to start your day, or between meetings. If your day is hectic, set an alarm
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Exercise: Paced Breathing How: While sitting or standing, With your feet shoulder width apart and stable, Place your hands on your chest, one slightly above the other. Close your eyes. Breathe in slowly and exhale longer than your inhale. Keep your shoulders relaxed and posture upright. Stay consistent. Aim for 5-7 minutes, every hour on
Exercise: Deep Calm Breathing How: While sitting or standing, With your feet shoulder width apart and stable, Place your hands on your chest, one slightly above the other. Close your eyes. Breathe in slowly and exhale longer than your inhale. Keep your shoulders relaxed and posture upright. Stay consistent. Aim for 5-7 minutes, every hour
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