In a world where our to-do lists never seem to end, finding a moment to focus on wellness can feel like a luxury we don’t have time for. But you don’t have to wait for the weekend to find some time for yourself- we have some simple ways to incorporate wellness into your workday, no special gear or mountain retreat required. You might be surprised at the difference that 5 minutes a day can make. Here's how to get started.
Understanding Mindfulness, Relaxation, and Meditation
Mindfulness
Mindfulness is all about tuning into the present moment. According to Brandy Hankey, the Oshkosh YMCA’s Director of Wellbeing & Group Exercise, “Mindfulness is focusing specifically on one thing, no multi-tasking, and tuning into the five senses of the activity.” For example, when walking, focus on the sound of your footsteps, the feel of the ground beneath you, or the scent of the air. Mindfulness helps you break out of autopilot mode and truly experience what’s happening around you.
Relaxation
According to Brandy, there’s no wrong way to relax: “Relaxation is subjective…everyone deems different activities more or less relaxing. For example, some people find Meditation relaxing and some people find it difficult and anxiety inducing.” Some people prefer passive relaxation, which might involve curling up with a book, watching a movie, or taking some time to pamper yourself. These types of activities aren’t physically demanding but help calm the mind. Others might prefer active relaxation, which might involve working on a personal project, engaging in hobbies, yardwork, etc. For some people, keeping busy is the best way to reduce stress.
Meditation
Meditation is a practice that involves clearing your mind and focusing on the present through specific techniques. It can help you achieve a state of calm and clarity in your body and mind. Unlike relaxation, meditation is a skill, and skills require practice. But don’t let that intimidate you- if you attempt meditation for 5 minutes a day, you’re sure to see improvement over time, not to mention a reduction in stress.
Incorporating These Practices into Your Workday
You don’t need hours on end or a special setup to bring mindfulness, relaxation, or meditation into your day. Here are some easy ways to integrate these practices into your routine:
1. Mindful Lunchtime Walk
Take five minutes during your lunch break to go for a solo walk. Tune into the sensations of walking: the rhythm of your steps, the feel of the air on your skin, or the sound of birds chirping. This simple act of mindfulness can help you feel more grounded.
2. Relaxation Your Way
No matter how you do it, a few minutes of relaxation in your day can give you a significant boost in mental clarity. What matters is finding what makes you feel less stressed and more at ease, whether that’s movement, stillness, or something in between.
Completing a word game, reading a few pages of a book, or going for a quick walk or jog can make the most of a brief break. When you only have a few minutes to spare, it’s tempting to check your phone or scroll through social media. If you’re serious about optimizing your time to incorporate relaxation into your day, consider limiting screentime.
3. Meditation in the Car
Before or after work, sit quietly in your car and focus on your breath. Notice how you feel as you inhale and exhale, and allow your mind to calm. Relax your muscles one by one. Five minutes may sound like too short of a time to make a difference, but spending that time in a meditative state can reset your body and mind in a very meaningful way.
YMCA360 offers tons of guided meditation videos that can help you get started. This resource is completely free to YMCA members and can be accessed from your smartphone, making it a convenient addition to your meditation routine.
What If Your Mind Wanders?
No problem! Brandy reminds us that it’s natural for your mind to drift- when you’re first starting out, “you will likely find it very difficult at first and may only be able to do it for a few seconds or minutes.” And that’s okay! When it happens, gently guide your focus back to your breath or your surroundings. Meditation isn’t about staying perfectly focused; it’s about practicing awareness without judgment.
The Benefits of Starting Small
When you first try meditation, it may feel challenging to sit still or quiet your thoughts. Brandy emphasizes patience: “Meditation is a learned skill that takes time to master. It may feel frustrating at first, but the more you practice, the easier it becomes.”
Even if you’re skeptical, why not give mindfulness, relaxation, or meditation a try? Start small—just a couple of minutes—and notice how you feel afterward. These practices can help you de-stress, recharge, and refocus in the midst of your busy day.
So the next time life feels overwhelming, remember: a few mindful moments can go a long way toward a calmer, clearer you.
More Wellness Opportunities at the Y
If you’re looking for more ways to incorporate wellness into your life, check out our group exercise classes! The Y has over a hundred weekly offerings including yoga, tai chi, Pilates, dance workouts, and more. We’d love to see you at the Y!
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Posted November 29, 2024.