Take Time to Check In with Yourself
Everything we think, eat, drink, watch, read, and surround ourselves with either diminishes or contributes to our wellbeing. The beautiful truth is: it's up to us. These simple practices can help you cultivate more clarity, peace, and vitality in your daily life.
Begin with Your Breath
Starting your morning with just 3-5 minutes of meditation creates space for clarity and peace to emerge naturally. Find a comfortable place to sit, set a timer, lift your gaze up and toward the point between your eyebrows (the third eye center), now close your eyes. Inhale and exhale completely 3x to release any tension from sleep.
As you settle in, try this ancient So Hum meditation: On each inhale, silently think "So." On each exhale, think "Hum." This creates a conscious rhythm with your breath that's both grounding and uplifting. In Indian philosophy, "So" represents divine life energy while "Hum" represents the individual ego—so you're literally breathing in expanded awareness and breathing out limitations.
If your mind wanders (and it may), simply return to "So" and "Hum" and keep your focus at the third eye center. This point of focus helps to keep the mind steady. This gentle practice will positively affect your mind and life swiftly—if you stay consistent. The magic is in the regularity, not the duration.
If guided meditation resonates more with you, here are two powerful options.
For deep inner peace: Try this amazingly effective short meditation by Paramahansa Yogananda's Self Realization Fellowship: https://youtu.be/TnP9PeHbvTM
For expanding this peace to the world: Experience this brief, monk-led guided meditation for world peace: https://youtu.be/mlRppRkf_xI?si=z0Bt0FOe6mC7qaH4 — a very powerful 12 minutes that connects you to something larger than yourself.
Listen to Your Body Throughout the Day
As you move through your day, gently check in with yourself. Are you drinking enough clean water? Is your breathing full and nourishing, or shallow and restricted? These simple awareness practices can transform how you feel.
If you sit for long periods:
Notice when your body craves movement. Get up to stretch and walk regularly. Consider alternating between sitting and standing—even a simple standing apparatus at your desk can make a significant difference in your posture, breathing and energy.
If you're on your feet frequently:
Honor your body's need for rest. Massaging your own feet and calves with oil or lotion can provide tremendous relief. Try elevating your feet above your heart, or practice the restorative yoga pose "legs up the wall" for 5-10 minutes.
To get into legs up the wall: Scoot close to a wall, lie on your back facing the wall, and rock gently side to side until your sitting bones touch the wall. Then straighten your legs up the wall—you'll be in an L shape. This simple position is proven to restore both body and mind. Here's a tutorial to guide you: https://youtu.be/BVdXfD49rnA
Make It a Gentle Game
Throughout your day, check in with your breathing. Let it be deep and full—your nervous system will thank you. Check in with your thoughts too. Do they bring you joy and inspiration? Are you feeling empowered and uplifted? If not, try different thoughts. Make this awareness practice a curious, gentle game rather than another task on your list.
Remember: you have more power than you might realize to shape your inner experience. Small, consistent choices in how you breathe, move, and direct your attention can create profound shifts in how you feel and show up in the world.
If I may be of service to you, I'm just a call, text, or email away: 505-310-1121 or kalalea@rootsofwellbeing.org
