Inner peace
So don't worry about the fruits of your actions, just focus on the action.
The fruit will appear on its own.
Eckhart Tolle ,
The power of now
Simple Self-Care Habits
You can find simple ways to improve your well-being here. Whether in therapy or not, certain applications can improve our mood, concentration and sense of life.
Writing, painting or artistic expression have a healing element to them. When our mind and body are focused on achieving a goal or learning something new, memories and thoughts that are bothersome to us fade into the background. Art therapy is a way that we can use in our free time to relax
There is something of an artist in each of us :)
Give yourself space to find it!
Calming Breathing Techniques
Breath is our basic resource. Most of us breathe through our upper chest which helps us stay alert. If we want to calm down, meditate or concentrate, just being mindful of our breathing can help us.
Below are some breathing techniques that we can use every day to improve our condition. Try to use it to improve the quality of your life. :)
Applying Mindfulness to All Aspects of Life
Apparently we do 95% of our thoughts and daily activities on autopilot. By not noticing the important elements of life, we lose many positive stimuli. Paying attention to the things around us, what is happening in our body, how we feel may seem unnecessary when we are overwhelmed with responsibilities. However, noticeably small elements of everyday life have a healing element to them.
Breathing in a square
Square breathing involves counting to 4 during each breathing phase, practice for up to 3 minutes
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Take a breath and count to 4,
Hold your breath for a count of 4,
Exhale counting to 4,
Hold your breath for a count of 4
Breathing 4/6, 3/6, 4/8
4/6, 3/6, 4/8 breathing involves counting to 3 or 4 while inhaling and 6/8 while exhaling. Choose one way and practice for up to 5 minutes, 4/6 is easiest.
- 3/6 breath: inhale for a count of 3, exhale for a count of 6
- Breath 4/6: inhale for a count of 4, exhale for a count of 6
- 4/8 breath: inhale for a count of 4, exhale for a count of 8
Diaphragm breathing
Diaphragmatic breathing involves directing our inhalation into the diaphragm (a small muscle under the breastbone) and observing how our belly relaxes, indefinitely.
- Try to follow each breath and direct it to your belly, notice how your belly opens
​To make it easier, you can lie down on the floor and put a book on your stomach, breathe until the book begins to wave with your breath.
Mindfulness: body
Give yourself space to observe:
- how you sit and whether you are comfortable
- how you breathe and how your heart beats
- the moisture of your skin
- do you feel comfortable in your clothes and how do you feel about the materials you are wearing?
Mindfulness: everyday life
Try to be in the Here and Now:
- Eating every meal, every bite. Notice how many flavors touch you
- When washing dishes, experience the flowing water, the softness of the sponge and the washing movement itself
- When walking, pay attention to your gait, the comfort of your shoes, and the surface you are walking on
- Relaxing, in nature or on the couch. Try to notice as many stimuli as possible, such as comfort, temperature, and state of mind
Mindfulnes: aktywność
Try to be in the Here and Now:
- When practicing sports, pay attention to every movement. Do not rush. The slower we do something, the more accurate we are.
- While working, notice what surrounds you, what you have to do, and how you feel about it. Fear has big eyes, so start with the most difficult activities so that this drug does not burden you.